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| (Leslie Knope is totally my spirit animal) |
Weekly Summary
Miles: 34.41 (L2 32/L3 39)
Days Run: 6
XT: 1 (30min weights, 30min paddleboard, 30min walk)
Rest: 1
Injuries: tighter calves, bit more morning PF, sore hams after tempo
Feeling: tired, emotional, anxious, calm, tired
Monday
Scheduled: 4
Did: 4.1 @ 10:02/mi
Yup. Definitely feeling the marathon training mentality kicking in. Calves are starting to be constantly tight/tired; I'm finding myself planning my days out based on runs (I don't have Monday, Tuesday, Wednesday, etc. I have cross-training day, #10KTuesday, Rest Day, Speedwork Thursday, easy 4, long run, and SundayRunday).
Today was slow, sluggish, and blergh, but we did pick up the pace as we went along... a bit.
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| I've mentioned before that my HR monitor always seems high, but, hey, this one seems like it might actually be accurate!! |
Also did 2/3 sets of 5min ab work and some hip stretches
Tuesday
Scheduled: 6 PRO
Did: 6 PRO @ 9:19/mi avg
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| ISN'T THIS JUST THE PRETTIEST PROGRESSION RUN YOU EVER DID SEE?!?! |
I'm really glad to have become so confident in myself and my abilities, otherwise, I might've been upset that I was decidedly at the back of the #10KTuesday pack today... by a LOT. It didn't bother me at all. Brandi stuck with me, and we enjoyed taking it easy for the first bit, knowing that, each mile would have to be a little faster than the previous one. I know I'm starting to get into marathon mode when it takes me 2-3 miles to warm-up and feel like I'm ready to run. ;)
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| Look at dem splits! (purposely slowed on split 7 to ramp down from the last mile and recover for the hill) |
Also, Birgit got #10KTuesday our first European pin on the map!
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| #thesensationthatssweepingthenation (and beyond!) |
Wednesday
Scheduled: 30xt or 4 easy
Did: 30min weights, 15min stretch, 30min walk, 30min paddleboard
It's been FOREVER since I lifted weights. I used to go at least once a week before maternity leave, when I had a membership to the gym in my office tower. When I got back from leave, the gym had gone out of business. Thus, no more lunchtime workouts. :(
I'm traveling for work again this week, so I finally had access to a decent set of weights (something I totally have at home) AND time to use them (something I totally don't have at home). I did a little over 30min of arms/back/chest work, some core stuff, and then finished with 15min of stretching.
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| liftin' at 5am... woo |
I'm in Houston for work again this week, which means my day is spent sitting in a chair. ALL. DAY. LONG. It's lovely and educational, but, ugh, I can't even stand up when I want, because that's frowned upon in training seminars.
I went for a walk around downtown at lunch, and discovered that there's a great community park/event venue next to my hotel that offers a BUNCH of free/cheap activities in the evenings. On the schedule for tonight: $5 kayaking, $10 stand-up paddleboarding and free Zumba. Sweeeeet.
I've never done stand-up paddleboarding before, and really enjoyed it. I don't know that it was much of a workout, but I had a blast going logging a little under a mile around the lake before doing a literal dinner run to Chipotle and easy walk back to the hotel for some R&R time.
Thursday
Scheduled: 1WU, 4 tempo, 1 CD
Did: as scheduled
For as much as I was dreading this run, as soon as I hit the sidewalk this morning, I felt comfortable. Running is my happy place, especially at 5am, and especially when I had no pace goals for the first mile. Just run.
In Houston, I'm pretty fortunate to have the Buffalo Bayou trail/greenway system about a mile from my hotel. That mile is totally urban, which means there's a chance for a red light every block. While it would be frustrating on a workout, it's pretty great for a warm-up/cool-down.
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| Buffalo Bayou at Sunrise |
When I finally got to the park, I had a bit of a struggle with some construction, and ended up having to spike my pace a little more than I wanted to get through a spot where I was running on the road. It ended up being a good kick to start my first tempo mile, which went GREAT: 8:13/mi.
Do you see a problem with that pace? My training tempo pace for the first half of the year was an 8:00... BECAUSE I WAS TRAINING FOR AN 8:00/MI 5K.
Marathon training is different. You shouldn't be doing a tempo run much faster than your goal pace. Duh. If I really am going for a 4:00 marathon, my tempo should be just under a 9:00. >_<
I couldn't wrap my head around my pace conundrum on the run, and it plagued me the whole time. I ended up trying to push for a sub-8:30 pace. I made it two miles, to my turn around, and then decided to take a break. Part of me saw this as a failure. After all, a four mile tempo run isn't the same as two, two-mile repeats.
Then again, I'd run two miles quite a bit under what my tempo pace should have been (8:13, 8:18). I set myself up for a little failure. I walked a little, stretched, and then faced the biggest challenge: starting back up.... at tempo.
I made it through another mile (8:26), and then stopped again before my last one. The last one was the hardest. I was constantly looking at my watch and counting down the distance. Don't stop. Imagine that you're pacing a friend. Think about how good it'll feel to say you finished this mile. Two more laps on a track. Envision this as the last 0.2 of your marathon. Just get to that building. After that, you can relax and cool-down. Just make it 0.05mi more.
LOTS of mental games.
I made it, and then felt pretty fabulous throughout my entire cool-down, which, I should note, was a 9:37/mi. Clearly, I need to work on pacing. It hurts just as much to go too fast as it does to go too slowly.
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| <3 maps |
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| now that's a tempo workout |
Overall, this workout was a success, because:
1) I did it, and 2) I learned something from it.
On to the next workout. One day at a time.
Friday
Scheduled: rest or 4 easy
Did: 2 @ 10:02/mi
-decided to switch Sun and Fri so I could have more time with my baby this weekend
-did a quick check on mileage and realized it was a little high for the week, so I held today to two
-turned off pace display and made a pointed effort to run at or under 150bpm on my HR monitor
-felt good to get some nice easy miles to work out soreness in my hams from yesterday's too-fast tempo run
-having to focus on slower running inadvertently lowered my cadence (still 180ish)
-fun to focus on something besides pace
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| not too shabby |
Saturday
Scheduled: 13-15 LSD
Did: 15.02 @ 9:42/mi
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| #10KTuesday does LSDSaturday |
- love love LOVE having a whole training group-- Brandi and I had company for all of our run since J&C joined us for their 8 and 13, respectively
- first seven felt great, even if we started a bit slow (it was pitch black on the greenway save our lights)
- felt good at our turnaround (9.5); had honey stingers
- stopped for water refill at 11
- last four were HARD, not because of pace or anything, but just hard to keep my marathon legs moving
- very, very moist run- must remember to pack a change of SHORTS to go along with my change of bra and top for post-run brunching
- feet started getting sore during run
- mentally struggled during the last 2.5
- recovery was the hardest part: had Panera brunch with B&C, attempted to nap after shower (didn't happen), and felt really fatigued until after lunch-- need to work on effective refueling post-run, especially for days when H isn't at my parents' and I need to instantly switch back to mommy mode after showering
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| three stops: 1 to drop lights/pick up C, 2 for fuel and turnaround, 3 for refilling handhelds still, a great run- longest since my marathon (May 2014) |
Sunday
Scheduled: 4-6 easy or rest
Did: REST
THIS IS THE FIRST DAY I'VE GOTTEN TO SPEND WITH MY BABY IN OVER A WEEK. <3 <3 <3
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