Recovery week plus 7 to 1 fartlek

Coming off of the Tallahassee Marathon long run (31 miles!) I took the first part of the week very, very easily. I traveled to New Jersey shortly after the race on Sunday and stayed until Thursday afternoon. My 4 days away away from Florida were spent slowly running along the snowy roads of Hopewell  and Princeton with Esther, who was nice enough to crawl with me for a few days as I recovered. The weather was very cooperative as the temperatures hovered around 30-35 degrees and it seems I left just in time for the really nasty stuff that is hitting much of the Northeast right now!

On Friday, Tyler and I made our way to the Alford Greenway to do a long fartlek session. Alford has a big, rolling grass field that is about 1.5 miles around with lots of smaller dirt trails stemming off of it, but we would simply be running on the 1.5 mile loop. We did a 7-6-5-4-3-2-1-6 minute fartlek with half time rest between each harder piece. This workout is a ZAP staple that Pete likes to do even during marathon training. The goal of the session is to run each piece faster than the previous one and progress throughout. In addition, the recovery pieces between the harder running are to be run more moderately early in the workout, when the ‘on’ pieces are more controlled, and more easily later in the workout, when the ‘on’ pieces are much more aggressive.

Overall, Tyler and I executed the workout very well. Our opening 7 minute piece was controlled, maybe even a bit slow, but we gradually got moving. Pete added on an extra 6 minute piece at the end for some extra volume that was run as a snowball, meaning we got faster every minute. By the end of the last 6 minute piece we were running well under 4:30 mile pace. And being that we did this over rolling hills and thick grass it was a solid session.

On the drive back to the hotel someone mentioned that it was exactly 1 year to the day of the U.S. Olympic Marathon Trials which made me think about my ZAP career up to this point and that it has all been building to next year. I work as hard as I know how each day to get to the starting line in both LA and Eugene (track trials) ready to make big things happen. Now those big days are rapidly approaching!

Thanks for reading!

Post Friday workout at Alford Greenway with Tyler and Sarah. Exactly 1 year to  the Olympic Trials!

Post Friday workout at Alford Greenway with Tyler and Sarah. Exactly 1 year to the Olympic Trials!

Here is my last week of training (2/8-2/14):

Sunday: AM: 31 miles (Tallahassee Marathon long run)  PM: travel to NJ

Monday: AM: 4 miles   PM: 4 miles

Tuesday: AM: 10 miles

Wednesday: AM: 10 miles   PM: 5.5 miles

Thursday: AM: 12 miles (8×20 seconds post run)

Friday: AM: 14.5 miles (7-1+6 fartlek workout)  PM: 5.5 miles

Saturday: AM: 10 miles

Total: 106 miles, 10 runs

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