Scheduled: 40XT or 4 easy
Did:1.36 @ 7:19/mi (!!!) w/Bob, Mizuno Monday
Seriously considered bailing on Mizuno Monday today, but that whole "people will notice if I'm not there" thing got me out of bed.
Seriously considered bailing on the pre-workout run, but that whole "Bob will notice if I'm not there" thing got me to run.
Seriously considered saying, "I'm not feeling it this morning, I'll just hang back and get an easy 10min/mi" run in. But then it was only Bob and me, and I felt obligated to hang with him.
...it wasn't easy, but that 7:19/mi pace (!!!) definitely didn't feel as hard as I thought it would have. The first of these "early runs" was just under an 8min/mi. Now, I'm rocking LOW-7s without much additional effort. Whenever I feel like Braves might not happen, I just look at my running log, and it tells me otherwise.
MM workout went well enough. I really struggled today with a lot of the push-up variations and ab stuff. I learned that, while most of my body has recovered from baby, lower abs are still not back. Heels to heavens were impossible for me.
Tuesday
Scheduled: 8 ONB
Did: 7ONB @ 10:04/mi first half, 9:20/mi second half
Oof. SORE legs today. All of yesterday's lunge walking had me stretching my quads like mad pre-run, and feeling like I had blocks of concrete (NOT cement, people-- cement:flour::concrete:cake) for legs. Still got it (essentially) done. I only did 7 since I didn't want the rest of the crew to wait on me too long (I pushed past our usual turn around to hit 3.5), but figured that was good enough since I had sore quads AND I'd done 1.4mi bonus yesterday.
Also, #10KTuesday now has its own map since so many of us have traveled for work and had to #10KTuesday out of town. Where do YOU #10KTuesday?
https://www.google.com/maps/d/edit?mid=19j-PWFlfB7wCYRbecfFzWj0orF8
Wednesday
Scheduled: 4 easy or 40XT
Did:
I've gotten to the point where it's harder NOT to run than it is to run. I feel like such a slacker when I don't adhere to my training plan, but I had to remind myself that this plan was crafted with Braves only being a tempo run, not an actual target race. I plan on going all-out on Saturday, so I need to modify this week's plan a bit to make sure I'm in peak condition.
I tried to just walk with the stroller. I really did. I even left my hair down in hopes that it would be too hot/in my face/bothersome and keep me walking. Nope. The shadedness and flatness of the riverside path along with the fact that I knew people who were down there and felt the need to have them see me running instead of walking meant I got 1.5mi in. Oops.
 |
| Improvised sun protection for his legs: the shirt from the race I was supposed to do on the day I had him He enjoyed looking at the river-- it was his first time EVER seeing a river. Isn't that crazy to think about? |
Thursday
Scheduled: 2mi jog, 6x1000/400, 1mi jog
Did: 1mi jog, 4x1000/400, 1mi jog
The consensus of the #10KTuesday crew was that we should cut this week's workout by 33% since we're all pushing a bit this weekend. With Courtney's half ironman training begun, Birgit tapering for a half on Sunday, and Brandi's work schedule for the week, it was just Jody and me this morning. Man, am I grateful to have had the company. Speedwork is so much more fun when you're with others.
Before the run, I didn't even know what I was supposed to aiming for split-wise. I decided to just push a bit on the 1000s, and keep my watch at or below an 8:00 (goal race pace for Saturday). For the last one, "Coach Courtney" recommended a hard "there's-the-finish-line" push, but not an "OMG-I'm-dying" effort.
 |
| Nailed it. |
Secondary goals were also met: make the last split the fastest, have negative splits, and feel good/easy
Interesting observation: all of my recoveries were pretty fast (around a typical LSD pace, instead of my normal 11ish min/mi recovery pace)-- guess that's indicative of how little I actually pushed on the first three repeats.
Actual "goal split" per the indicator run: 4:31 for 0.62mi (7:16/mi pace). I feel pretty good about what I did for "not trying". ;)
Friday
Scheduled: 4 easy, 40xt or off
Did: off
Saturday
Scheduled: 2mi warm-up, Braves 5K, 1mi cool-down
Did: CRUSHED IT.
Race Report
Sunday
Scheduled: 4 easy or 40 XT
Did: Easy 3.1 @ 8:49/mi
Whoa. That's a recovery run pace?!?! Madness.
Jer and I planned on spending Sunday morning cheering on friends in the Hotlanta Half Marathon with ATC's Marathon Miles for Kilometer Kids crew, but got in a few miles on our own before things got started. It was really nice to have a run with just the two of us, especially one downtown. I can't believe how fast I went, and how easy it felt. At one point, he looked over and said, "You do realize you've been keeping a conversational 9:30, right?" Last time we ran together, that was too fast for me.
...and it only felt like a liiiiitle bit of a push at the end. :D
 |
| then we spent about three hours cheering on half marathoners under a bridge https://www.facebook.com/PeachtreeRex/ |
Weekly Totals
Miles: 25
Days Run: 6
Average Pace: 9:00
No comments:
Post a Comment