What's the point of a training plan if not to re-arrange it? ;)
I thought it would be a good idea to stock up on some mileage earlier in the week so I could take it easier closer to the race. I decided to just run a comfortable pace and see what that turned out to be. The roads and sidewalks were an icy mess and I had several close calls as I did my best to dodge the worst patches. At one point, I literally slid forward several feet on a stretch of ice, but somehow I didn't go down.
13.0K (8.1mi) - 1:13:09 - 5:37/KM (9:05/mi)
On Tuesday I was not in the mood to run at all. Missing my rest day really messed with my head! After consulting with my
6.1KM (3.8mi) - 32:07 - 5:16/KM (8:28/mi)
5.0KM (3.1mi) - 28:46 - 5:45/KM (9:16/mi)
I finally had some mojo back on Wednesday and decided to capitalize on it by adding a few K to the planned run. Wednesday night is Run Club at my local store, so as usual I had some great company. A few of us vowed to stick to a nice and slow recovery pace and chugged along complaining about the bitter cold. It took me forever to warm up after the run - even my usual hot bath followed by cozy jammies and hot chocolate didn't seem to do the trick!
13.2KM (8.2mi) - 1:20:04 - 6:04/KM (9:46/mi)
Having added Monday's run, I was able to lighten the distance on Thursday. I had some "gentle" speed work on the schedule - just enough to keep the legs moving, but not enough to tire me out. I had a physio appointment in the afternoon, which makes my muscles soooo happy but I usually try to avoid running afterwards. That meant a 5:30AM run so I was on the treadmill again. (I can't wait for spring/summer mornings!!)
I kept my intervals very conservative at 8.5 mph (=1:45/400), which is actually slower than my 800s in Week 6 and my 1000s in Week 8. I whizzed through this workout easily and felt like a bit of a slacker, but also knew that I was supposed to be taking it easy.
6.0KM (3.7mi) - 33:22 - 5:34/KM (8:57/mi)
Friday - 6K recovery
I ran at lunch on a calm and sunny afternoon with barely a breeze and asked "Why oh why can't this be the weather for SUNDAY?" I had a hard time slowing my legs down and threw in some 100m strides to get some quick turn-over going. Last run before the race!
6.0KM (3.7mi) - 32:19 - 5:23/KM (8:40/mi)
Saturday - rest
Checking theweathernetwork.com every five minutes hoping the awful forecast would change! (it didn't)
Sunday - Chilly Half Marathon
21.1KM (13.1KM) - 1:42:22 - 4:51/KM (7:48.mi)
Race report to follow.
Total Week 9 Mileage: 70.4KM (43.7mi)
Total time: 6:22:09
Average pace: 5:26/KM (8:44/mi)
10 weeks til Mississauga Marathon