A really good week of training, and by far my best micro cycle for at least half a year. More than anything, it feels great to get through a relatively challenging week like this without any niggles or hints of injury scares. Nailing the paces also helps, of course! The total for the week was 103 km (64 miles).
I had my first MP run, 26km total w/ 13km at MP of the cycle this week and decided to do it on an indoor track. Went for the indoor track because the weather and surfaces have been challenging, and I really wanted to hit my paces, and because I wanted to give my new Vaporflys a proper go :)) It went really well. I am targeting sub-3, but because I want a bit of a cushion for my first marathon I’ve made 4:10 min/km my target M-pace. During the MP session, I locked in at what I thought was a comfortable enough pace, held it for the required 24 rounds on the track, and when I came home and did the calculations that was about 4:02 min/km pace. I felt strong throughout, and my HR was right where I wanted it to be, slightly below my threshold.
Because I moved the MP run a bit, this week had two pretty hard sessions, the other one being an LT run with 6 km at somewhere between 15k and HM pace. I did that on a treadmill, so it’s difficult to know the accuracy of the pace, which according to the tread was about 3:50 min/km. But my effort levels were right were I wanted them to be, and although it was a hard session, getting through it without breaking anything was a real confidence booster!
We’ve had record cold temperatures for March this past week, which had me really grateful for the opportunity to run inside. But I’m really, really waiting for spring at the moment. I did my first outside track run last year about a week from this date, but given that there’s a meter or so of snow right now (and more coming down at the minute) I’m not hopeful that I’ll be running outside on the track next week.