The Week and Fast Finish Runs
First off, happy Easter and Passover to those who celebrate! To those who don’t, happy Empanada Day! Who knew there was such a thing? I didn’t, but I’ll happily eat some empanadas if that’s what’s required.
I ran 23 miles this week, which doesn’t seem like very much compared to the 35-40 mpw I was running before the marathon, but this week was the first time since March 17 that I haven’t felt like my legs were made of lead while running.
Monday: 40 min swim
Tuesday: 6 mile run around the Tidal Basin
Thursday: 4.9 mile run in Prospect Park
Friday: Circuit training at the Y (my arms and glutes are still sore!)
Saturday: 7.58 mile run in Prospect Park and Yoga at the Y
Sunday: 4.82 mile run in Prospect Park
TOTAL: 23.3 miles
It’s awesome to finally be getting back into the groove and I’m pumped to start getting my weekly mileage up in the 30s again and to throw in some speed work!
Lately, I’ve been trying to do some fast finish runs, where I speed up for the last mile or so of my run. I did this on Wednesday (somewhat involuntarily, because sometimes I get WAY more competitive than is necessary) and again today. Here are the splits for today’s run:
I only really sped up for the last half mile or so of mile 4 (and then the .82 miles were my jog back home from the park), and I tried to maintain a 8:00 to 8:15 min/mile pace for that half mile. It felt pretty hard, because it’s been a while and a half since I last did any kind of speed work, but it was awesome to run fast!
I’m no expert, but I think that fast finishe runs are really great training both mentally and physically. They teach your body to run hard even after you’re tired and it also helps you practice revving up your energy to finish a race looking and feeling strong. I slowed down a LOT during my marathon (going from a 9:30 min/mile during the first half to about a 12 min/mile by the finish) and I think that as I keep training and becoming a better runner, fast finish runs will help me avoid that.
Did you celebrate empanada day? (Did you even know it existed?) How do you feel about fast finish runs?