Scheduled: 4 easy, 40 XT or off
Did: Mizuno Monday
Rough night of sleep with the munchkin + PR-effort on Saturday = no early run with the fasts. I also considered bailing out on MM itself, but, as usual, peer pressure kept me on track.
This workout was harder than usual. We had 8 minutes at each of three focused circuits as the bulk of our workout. I did great on the first set in each circuit (though I still have to modify push-ups after one or two), but, man, eight minutes is forever! It was really hard to grit it out and maintain the mental stamina to persevere, and I would NOT have kept it up for more than two minutes without my accountability crew: i.e. EVERYONE else in the room.
Legs: sumo squats, lunges, side squats, and squat jumps
squat jumps lacked gusto after the first time through
Abs: jackknives, toe touches, row-the-boats, and
ALL of us struggled through this one. I did great on the first circuit, then my body gave up on me. I modified every single exercise here, and took long breaks not just between exercises, but between reps. HAAAAAAARD stuff.
Arms: push-ups, half-to-full planks, side plank lifts, and tricep bounce things
Oh, man. Going from the ab station to this one was rough. Modified push-ups and planks to be on my knees, but was able to do the other two without mods.
I'm going to be so glad when this season is over and I get a break from strength workouts... but then I know I'm only cheating myself out of muscle and health and all that jazz by not continuing to do them. Guess I'll have to keep it up through marathon training season too. Oof.
Tuesday
Scheduled: 8PRO
Did: 8.3 @ 9:24/mi avg
Did an early two with Brandi at 4:30am, then 10KTuesday with the group. I found it hard to stay slow enough during the first few miles, didn't ramp at all for the middle three, and then pushed hard to the end. Perhaps I need to shrink my progression range, treat this as more of a workout than my current "push run", and go back to relying on my watch to help keep me on pace (I tried to go with feel today, but lost focus halfway through).
That said, I'm only three days out from a PR effort, and Mizuno Monday left me with sore legs/abs/back, so starting in the low-10s was NOT a bad plan for my body today.
 |
| still looks knid of progression-y |
Wednesday
Scheduled: 4 easy, 40 XT or off
Did: off (1.5mi lunch walk)
Emotionally draining day + ridic hot + no fan/sun blanket for H = no stroller run.
Instead, I started a 30 day push-up challenge with some ATC friends, played with my son, and hit up the stretching strap, foam roller, and stick trio for some help in the leg recovery department.
Thursday
Scheduled: 2mi jog, 5x1200/400, 1mi jog
Did: 1mi jog, 5x1200/400, 1mi jog
Goal: 5:30
Splits: 5:30/5:31/5:27/5:28/5:22
Today was yet another workout that I would not have done (at least not completely) without the 10KTuesday Crew. I took a little time before the workout to mentally calculate what my 200/400/800/1000 splits needed to be, and was able to keep myself pretty well on-track.
Friday
Scheduled: 4 easy, 40 XT or off
Did: 4.15 @ 9:01/mi avg
I tend to slug through non-workout runs. My indicator says I should be able to do a 9:30 easy pace, so today I tried to do a 9:30 easy pace, but I didn't trust myself to look at my watch/pace (even just at mile splits) without letting it affect me, so I just ran "by feel".
Note to self: you can't trust "running by feel" to get you a specific pace/pace range yet
It was hard and humid and ugh-tastic, but I was still 100% conversational with B, so I figured I could probably go a little faster. How did I run a half marathon at this pace?
Scheduled: 7 easy + 4 hills
Did: 7.22 + 4 hills @ 9:01/mi
Woo, Peachtree Training! With my MIL and SIL in-town, I was able to join Jerry as a Run Leader this morning. That makes, erm, TWO training Saturdays that I've been able to volunteer at this season. Guess declaring that I was going to "audit only" was a good idea. Haha.
A lot of RLs were out this week, so I was able to be one of three running RLs, and took the middle group, who declared their pace as 9:30-10/mi.
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| 9:30-10/mi... Mmhmm... Riiiiiight.... |
...but, hey, on the bright side, I was able to stay as a conversational Run Lead the entire time (it was hard, but I'm able to "get over it" and just run when I'm in the RL role). I ran between four participants the bulk of the run, which was really great and rewarding, especially seeing them crush the hill repeats at the end of the course.
Sunday
Scheduled: 4 easy, 40 XT or off
Did: 4.12 with the stroller @ 9:49/mi
Met up with Shelly and her son for a MotherRunner stroller run on the greenway. We started off waaaaay fast, unintentionally, but eventually slowed ourselves down. This was my first "group stroller run", and it went really well since the greenway path is so wide. I'm pretty proud of the fact that I can now keep a sub-10 somewhat easily with the stroller.
Weekly Totals
Miles: 31
Days Run: 5
Average Pace: 9:13/mi
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