fewer runs, same mileage

This is how I would like to get my mileage more often.  Fewer, longer, runs.  It would be really nice to start getting closer to 40 miles in 4 runs, but that's too ambitious for me right now.  I am really happy with how this week's runs went however, and know that if I can stay strong and train smart for the next month, I have a really good shot at the half marathon PR that I want.

This week : 

M : circuit training 33:15

T : yoga 30 min

group track 9 / 9:40 / 305 ft

(lap ladder : 4, 3, 2, 1, 1, 2, 3, 4)

W : yoga 50 min

R : run w/Corey 10.2 / 7:40 / 584 ft

F : TRX arms & abs circuit 33:15

Sa : long run 12 / 8:10 / 794 ft

Su : rest

total miles : 31.2

Track Tuesday : half-time recovery on the way down the ladder, full-time recovery on the way back up.  1 lap walk + another minute or so in between the 400s.  1600s were intended to be at goal half marathon pace.  I was aiming for 6:30ish.  It's hard to run half marathon pace on the track, but at least having the thought in my head helps me not run my intervals too crazy fast.  Tried to get just a little bit faster as the intervals shortened. 

1600 : 6:27

1200 : 4:46

800 : 3:08

400 : 1:26

400 : 1:29 

800 : 3:14

1200 : 4:44

1600 : 6:24

On Thursday, I was exhausted and just tying my running shoes felt like a chore I didn't want to do.  BUT I got my shoes tied, pulled myself off the floor, and showed up to run club.  I knew I might not get more than 4 miles, and if I continued to feel bad after starting the run I wouldn't have pushed for mileage, but I also knew that running might actually increase my energy.  And it did!  I ended up feeling stronger the further we got.  I could have called it quits at 8.5 but instead I decided to add on instead of running straight home as we finished a big loop.  With 19 miles in two runs it seemed like I may as well stick with the theme and so I planned to get my 30 miles in just 3 runs this week.  

I hoped to feel strong after coming off a big hill in Saturday's run, and to add on more miles, but I was done for at the top of the hill, so I ran it on home.  I knew I could make it the last 2 downhill miles home without sacrificing pace too much, and knew that quality was more important than quantity, so I didn't make myself add to get to 14 miles like I considered.  

I spent most of today (Sunday) debating whether or not to go for a shake-out jog, since I'm feeling pretty good and it's always tempting to try and get more miles in, but ultimately it looks like I have decided to wait for tomorrow.  I want to be able to get a few miles in after circuit training tomorrow.  As much as I love the "Fewer runs, greater miles" thing, I'd like to get a good 14+ mile run next weekend, so I'm thinking it will be better if I do fewer, slightly shorter, runs throughout the week.