During those 10 weeks I built my running mileage up to 70 miles a week, did up to sixty minutes of Mill Mountain repeats a week (with my partner in crime Sarah), and swam four days a week consistently. I enjoy long hill repeats (for example 4 sets of 10:00 up Mill Mountain, jog down recovery) because of the focus on form and positive self-talk rather than splits, which is particularly helpful when just coming back into form in the heat/humidity of summer.
Three weeks ago we moved from base training to speed adaptation. Rather than having 2-3 workouts a week consisting of hills (Tuesday), aerobic threshold (Thursday), and a long run-workout (AT in middle of long run), I have 2-3 workouts a week consisting of tempo/speed mix (Tuesday), tempo (Thursday), and long run-workout (AT in middle of long run.) The purpose of this phase is to reintroduce my legs to running fast while still building strength. For example, this past Tuesday I hit the track for 3 sets of 2,000 meters at tempo effort (6:25-6:30), 1:00 jog, 1 x 300 meters at mile pace (58-59) (4:00 jogs between sets.)
I the past I have raced too soon and let the poor results get in my head. This season Coach Tom told me that I could not even pick out a race until he said so. I listened and actually enjoyed embracing the grind of training. He gave me the OK to pick a race a few weeks ago and I selected the Virginia 10 Miler 4 Mile event. The course is brutal and I have never done it (I have done the 10 Mile race several times), so there was no pressure.
|Virginia 10 Miler 4 Mile Race|
|At the top of the last big climb|
The rest of my season looks like this:
October 7 - Royal Invitational 5K (Charlotte, NC; cross country)
November 6 - USATF Masters Cross Country Championships (Tallahassee, FL; 5K)
November 24 - Wrightsville Beach Turkey Trot (Wilmington, NC; road 5K)
December 2 - Homer Bast Invitational (5k, indoor track, Roanoke College)
December 10 - USATF Club Cross Country Championships (Tallahassee, FL; 6K)
Additionally I am swimming in two swim meets (October 22-23 in Charlotte and November 20 in Greensboro.)