This week was the first solid seven days of running I’ve put together since June, probably. This was partly because I’ve been getting the hang of my son’s current routines, and partly because I’ve simplified my week into three essential workouts: long run (Sunday), hills (Wednesday), and tempo (Saturday). I’m betting this will be all I need to build fitness for a little while. The result is a streamlined week with no fancy sessions or hero workouts, fewer decisions to make, and more time for organizing the rest of my life.
On Wednesday I went back to my usual hill loop and put down my best set yet, then did some split squats afterward for an extra boost. These hill workouts were working really well before Sunset and while I felt a little rusty last week, I’m feeling sharper now.
Saturday was a three-mile tempo on the track. After a very late night with some friends visiting from out of town, I approached this conservatively and dialed down the pace as I went. I have some friends who like to do summer tempo runs that get longer every week. I think if I run these around half marathon pace, I can follow a similar format.
Sunday was an easy 12 with my usual long run group. It was a lot of time on my feet in some pretty sweaty conditions, so I didn’t exactly feel spectacular, but the aspect of training I am probably missing the most right now is the endurance you get from long runs. The long run is also the easiest day to add miles, in a way—what’s two or three more miles if you’re already going ten? Do you really want to turn that nice and easy half hour on Monday into something 50% longer?
Long runs, tempos, and hills attack three critical components of fitness: endurance, efficiency, and power. If I do them properly (and sleep properly!), I should be able to do them every week without burning out. Consistency gets results. If this works, I can donate my copies of Daniels Running Formula to the local library.
My goal for the upcoming Mercer County Half Marathon is to keep expectations low and get an honest appraisal of how I’m doing this year. Was Sunset a fluke, or maybe just not as big a surprise as I thought it was? Or are we still stacking bricks and ready to improve on last year’s fitness? I’m going to go out around 85-minute pace and look for the answers.
Running 2:50 full marathon pace for half the distance shouldn’t be a tall order if I’m in the shape I seem to be in; on a good day I’ll be able to finish strong and see what’s in the tank. Looking at past results for this race, there might be other people in that pace range to compete against. If I’ve got company in the later miles, I want to stick my nose in it and see what happens.
Before all that, I’ll be on vacation on LBI with my in-laws. If my son sleeps better than he did upstate, it could be the perfect way to set up the race. Either way, it will be nice to get away with family, but I’m really crossing my fingers for a restful week!
theDNF 
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