Miles Run: 17
Avg Pace: 9:05
Cross-training: eh, maybe some?
Injury Update
It's still there. :/ Now, it has a name: tendonitis.
(Sports Orthopedist Visit Recap)
Monday
Scheduled: 3easy, 30XT or off
Did: 30min lunch walk PLUS a makeshift arm/ab workout
It was really weird not having a Mizuno Monday this morning, especially since H ended up getting up at 4:30 anyways. :P
I took a nice walk around Piedmont Park at lunch, and then made a conscious effort to get some arm and ab stuff in after I got home. Note to self: don't expect anything to happen if you stay in the house with your family in the evenings. The potato has become mobile enough that he needs constant supervision and redirection, which means sitting three feet away with my arms/hands engaged in something else is no longer an option, because, in three seconds, he might have crawled to the stairs... and started going up them.
I got in 3 rounds of abs (10 sit-ups, 10 toe-touches, 10 row-the-boats, and 10 russian twists), arms (10 tricep wall push-ups, 2 real/8 knee push-ups, 10 half plank to full plank- half on knees), and a couple minutes of stretching my arms out to the side and holding shoes. Still, it's much better than I would have done by myself had I not gone to MM for the past twelve weeks.
Tuesday
Scheduled: 6 ONB
Did: 6.28 in 30:01 out, 26:08 back
I'm loving taper week. Thinking about how I "only had 6" to run in the morning when I went to bed last night was amazing. That said, my body woke up at 4am anyways... because, erm, I supposed I trained it to do that. :P
At our ATC Run Lead social on Sunday, I got a chance to talk with the crew a lot about how you feel when you run a training run, a workout, "garbage miles", and a race. I'm 100% convinced that I'm underselling myself during training runs, so I got some accountability partners to help. I told Courtney my goal for today's workout was to run my "normal" pace, whatever that happened to be on the out, and to keep up with (or at least keep in my sights) Brad, Jody, and her. Sometimes they run mid-8s (100% do-able), other times they're in the mid-to-high-7s (a bit fast for a 3mi chunk).
I really enjoyed the "out". I ended up pairing off with Brandi and doing mid-9s (after a warm-up mile of ~9:58). We took a nice break at the halfway point to regroup (literally-- no matter what, everyone waits on each other at the turnaround point of the route, which I love), and then took off again. I wasn't interested in keeping the pace that Brad set, and even Jody was going a bit too fast for me, but Courtney stayed with Brandi and me (not sure if it was because she knew I'd wanted to keep up with her or if that's just where her pace needed to be to stay in her desired HR zone).
It really helped to have Courtney there. I turned the pace display on my watch off so I wouldn't be tempted to look, and just ran- half by feel and half by the "just stay on C's shoulder" method. Courtney would pick little places along the way to say, "alright, let's push until the second lamp post" or "get to the bottom of that hill, and then keep whatever you can up it". Those little bits of encouragement helped a ton for me. I'd hoped to catch Jody in the last mile, but ended up settling for keeping her in my sights. Fortunately, she ended her workout just a liiiiiiittle bit before what I consider the end of "THE HILL", which meant I got to pass her.
...and then take a good long walk for my recovery.
Back half splits: 8:48/8:22/7:48
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| such a pretty out-and-back :) |
I had a lot of good reflections during this run, the most significant of which is that I need to do much pushed workouts. Now I understand why Coach Amy suggested I do the L3 workouts for Peachtree with the L2 long runs. I also understand that I haven't really been doing the second weekly workout as prescribed. Today's run didn't "hurt" like a race is supposed to, but I certainly pushed enough that, at times, I had that "man, this is hard, I want to stop" feeling. It was a really good mental exercise to do that on a non-interval, non-race day run to see how it feels (and to prove to myself that I totally can keep that sort of a push).
Wednesday
Scheduled: 3easy, 30XT or off
Did: 3.07 @ 9:32/mi with the stroller
Man was I was feeling it today. I want to run fast! Let's go! Hrm, maybe I might find some ambition before Peachtree after all... Taper week seems to be effective ;)
I turned the pace display off of my watch and just ran whatever I felt with the little one in the stroller. It was HOT. And sunny. And HOT. Oof.
We ran along the dirt trail near the river for some canopy coverage, and ended up much faster than I would have thought. It's getting easier and easier to average under a 10 with the stroller!
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| the little one was not impressed |
Thursday
Scheduled: 2mi jog, 1mi/400, 800/400, 400/1mi cooldown
Did: 2mi jog, 1mi/400, 800/400, 400/1mi cooldown
This was our last #10KTuesday does #SpeedworkThursday of the season, and probably the last one we'll all do together for quite awhile, with J&C doing a different training for their fall marathons (and C having Half Ironman training worked into that) and Birgit due at the end of September. I'm so glad we "got the band back together" again for one last hurrah, though.
First warm-up mile (from Y, up the ridic hill, to the track): 10:09/mi
Second warm-up mile (on the track): at an incredibly conversational, cool, and casual pace with the crew, 9:03/mi
1600: 7:26 (goal was 7:32) I tried to hold myself back on the first three laps, but then let myself push on the last one.
Recovery: 9:33/mi The goal for today's workout was to push comfortably, and try not to walk much during the recoveries. Accomplished.
800: 3:18 (goal was 3:36) I knew this one was way fast from the first 200m, but I also knew I could keep it.
Recovery: 10:28/mi Walked 100m
400: 1:32 (goal was 1:45) I wanted to go zoomzoomzoom. So I did. :)
Cooldown: 9:56/mi
Despite some killer times, this workout was not all rainbows and lollipops. My hip has NOT been happy with me the last twelve hours, and I'm wondering if my foam rolling and lacross ball massage may have aggrevated it instead of improving things. There were many times during the workout where I felt soreness during the run, but it was always just under the threshold to make me think of stopping, especially on such a short workout. I came home and iced it for 20min and am hoping to fit in an appointment with my sports PA early next week, if not before Peachtree.
Of course, the best part of this workout was our sunrise photo shoot, which probably took just as long as the workout itself.
We had an absolute blast laughing and trying to use my phone's "selfie timer" for some good pics, especially when trying to figure out how to get "one of those cool pics of our heads on the track from above". I really wish we could have gotten a picture of us trying to take that picture, with my legs in the air, phone balanced between my feet, and us all desperately trying to get the camera to recognize the hand signal for "take the picture, already, will you?". Eventually, we realized that Jody could just press the button. lol.
I'm so grateful to be part of this training group. <3
Friday
Scheduled: 3easy, 30XT or off
Did: doctor appointment
Sports Orthopedist Visit Recap
Saturday
Scheduled: 2mi run or 30XT
Did: 1mi with stroller around the neighborhood
I don't handle being injured well. The change in my emotional/mental state is almost instantaneous. I found myself easily irritated, quick to snap at Jerry, and a little fearful and a little depressed thinking about Peachtree, even if it wasn't a goal race for me.
Fortunately, there was plenty of non-running stuff to do since it was a taper weekend ANYWAYS. I was happily distracted by our backyard project, the potato's first trip to the grocery store, and a visit with some of our non-running friends (yes, we actually do have some!).
Sunday
Scheduled: 2mi run
Did: 2mi @ 9:33/mi avg, plus some pool time with the potato
I was more nervous for this run than I was before Braves. Braves was a PR effort. Today was a "oh-god-will-i-even-be-able-to-run-peachtree-at-all" test.
Success. I was able to run two easy miles with Birgit at SundayRunday today, and the hip pain was very minimal-- just some soreness. I felt such a HUGE wave of relief come over me around the first mile. I'm not out of the woods; there's definitely something going on with my hip, but I"ll be able to run easy tomorrow without worrying I'm doing more damage.
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