Miles: 40.7 (L2=36, L3=40)
Days Run: 5
XT: 1 (45min barre class)
Rest: 1
Injuries: none
Feelings: confident, capable, proud
Monday
Scheduled: 4-6
Did: 4.08 @ 10:13/mi avg, 2mi walk to/from PT
Oof. Hot. Humid. Oof.
Also had PT session #3 (didn't merit its own entry): hip slid back out of alignment, so now we're focusing on relaxing the muscles around it
Tuesday
Scheduled: 9ONB
Did: 9ONB @ 10:34/mi avg first half, 9:09/mi avg second half
I got up at 4am to run 9 miles before a full day of work, one hour quartet practice, and three-hour chorus practice. Of all the things I've gotten from running, the mental fortitude to do things like this is the one I value most.
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| Wish I could adjust the elevation y-axis scale... Pace looks like a really decent ONB HR looks accurate (two breaks, plus a really slow "out") |
Wednesday
Scheduled: 30XT
Did: 45XT- barre class
This is the second of my "new guest" trial classes at the place down the street from my office. I chose the barre class because it was on the right day, at the right time. I thought it would be a breeze. After all, I'm an athlete. I run three hours on the weekends for fun. I'm a strong woman.
Holy. Stromboli. This is the first workout in a long time that I haven't been able to do. I was certainly the worst one in the class, and am grateful that I'm no longer the sort of person who cares about that stuff. I modified almost every single exercise, and felt zero shame... only a little disappointment that I couldn't keep up with the rest of the class, which comprised exactly the sort of people you'd expect to see at a midtown luxury hotel day spa fitness class.
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| I had a lot of years of dance class growing up, but "barre" class wasn't anything like what we did in ballet/pointe |
1. The class is way too heavy on legs for me (and after a 9ONB I didn't want to work my already fatigued muscles anymore). You're using your calves almost the entire time, while the instructor tells you to keep your heels up so you can build calf muscle. Um, have you seen my calves? They're freaking huge, strong chunks of muscle. I do not need to build any more calf muscle. I want any cross-training/strength-training I do to complement running, and this felt like more of an all-inclusive workout.
2. More importantly, I won't pay $25/class.
Still, glad I went and tried something new. I have mad respect for anyone who does these workouts regularly. My glutes and lower back are definitely a bit sore today.
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| no, that isn't me, but thanks for asking |
Thursday
Scheduled: 1WU, 4x1600/400, 1CD
Did: 1WU, 4x1600/400, 1CD @ 8:33/mi avg
I love mile repeats. They're my favorite workout. :)
Since I'm going out of town this weekend for show chorus retreat, I have to do my long run (16) tomorrow. I didn't want to skip out on mile repeats, so I decided to just back off my goal splits a bit so I'd be in better shape for the LSD.
I've been doing speedwork based on my 5K PR, which specs a 7:36/mile (and also has a projected full marathon time of 3:41). All I want out of Chicago is a 4:30, but I figured whatever I can do to push on speedwork will only make that easier.
I decided to make today's goal sub-8 miles, which is the speed that accompanies a 3:55(ish) marathon. They felt amazingly easy, especially when you consider that my 400 recoveries were all sub-10 pace (never happens). I can't even get sub-9 running to feel that easy on non-speedwork days. >_<
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| lookin' and feelin' good |
Splits:
7:48
7:48
7:48
... and
...wait for it
7:30 (intentionally pushed the last 400m: 1:39)
I've never run such even splits in my life. Crazy!
A few other notes on this run:
- I've started making SpeedworkThursday SportsBraThursday. It's hot. I'm running fast. It's dark. I have a base level of physical attractiveness. Therefore, as soon as we hit the track, the shirt comes off. I now understand why the elites run in crop tops. OMG, it feels so good to have the wind hit your stomach and cool you down!
- I had to rush off to the office today (not working from home since I'm totally off tomorrow for chorus). I got to my car at 6:20am, was home by 6:35, showered and out the door by 6:55, at the train station by 7:20, and in the office by 7:56. WIN. (also, man, I'm so glad I don't have to do THAT twice a week)
Friday
Scheduled: 16 PRO
Did: 16 @ 10:08/mi avg
I was fortunate enough to be able to do all my miles today with Kathleen, a #10KTuesday newcomer who lives in the neighborhood next door to me and is training for a marathon a few weeks before mine, but break them into chunks of different routes/landmarks, and include a meet-up with the Friday Riverside crew for miles 7-12ish. I'm so grateful to have so many people who run approximately the same pace and distance as me, at the same times, in the same area.
I was not excited about running 16 miles, but appreciated that I could subdivide the route into more manageable "chunks":
Lessons Learned:
I was fortunate enough to be able to do all my miles today with Kathleen, a #10KTuesday newcomer who lives in the neighborhood next door to me and is training for a marathon a few weeks before mine, but break them into chunks of different routes/landmarks, and include a meet-up with the Friday Riverside crew for miles 7-12ish. I'm so grateful to have so many people who run approximately the same pace and distance as me, at the same times, in the same area.
I was not excited about running 16 miles, but appreciated that I could subdivide the route into more manageable "chunks":
- from neighborhood out and back to the right
- from neighborhood to the left up to the main road
- down the giant hill to the park
- easy and flat five with the Riverside crew
- back up the giant hill from the park
- easy <2 rolling hills home
Lessons Learned:
- I changed up my usual "vest" reflective Pink Elephants on Parade relay tank + best running flashlight ever to handle the pre-dawn hour without weighing me down for the other two (I was even able to tuck the flashlight into the waistband pocket of my Lululemon shorts on the way back!). This was a total win.
- With longer, wetter (thanks, humidty) runs, I'm dealing with a lot more skin issues, including blisters on the tips of my toes and under some of my middle toenails (looks like I'm going to have to start wearing socks for summer runs) and awkward sports bra chafing (around the neckline-- WTF?)
- stashing a cold Gatorade on-course is a BRILLIANT idea (totally gave me a second wind at m14)
- for runs where I'm not coming home to a Jerry, I need to have an easy-to-eat meal prepared ahead-of-time
Generally, the run went well. I knew from the moment I mapped out the route that it wouldn't be a progression run, and I was fine with that. I felt well enough for the first 7 miles, but then hit a rough patch. Around miles 8-10, I felt miserable and stuck with the slower crew along the river (that meant letting my 8mo pregnant friend easily hold a 9:30 in front of me). It wasn't my legs. It wasn't my cardio. It wasn't really my hips. I just felt blergh and mentally checked out.
Fortunately, I was able to press a mental reset button when we got back to the park. We stopped, had some Stingers, refilled my water, and stretched for a bit before continuing. I was able to mentally push through by breaking up the run in my head, and reminding myself I "only had four miles left", or "just get up the hills, then it's less than 2mi home". I may have gone slowly up those hills, but I'm really proud that I didn't walk.
Splits:
10:49, 10:19, 10:05, 9:43, 9:58, 10:06, 10:00, 10:08, 10:12, 10:24, 9:54, 9:59, 10:27, 9:50, 10:00
Saturday
Scheduled: 4-6 easy
Did: 4.3 @ 10:20/mi avg (Elevation gain: 464ft), plus lots of dancing
Slept like crap at SOA retreat, but still got myself up for a short run. Why?
1. I needed a shake out after yesterday.
2. I wanted to be able to #CTSO.
3. Because I CAN. I've got a few friends who are injured/recovering from injuries right now, and unable to run all out. I refuse to take my health for granted.
Since I'd had my LSD yesterday, I reminded myself that pace didn't count for this run. All I needed to do was log at least 4 miles. I geared up and got out at 6:45am... then promptly returned to the hotel room to dump my lights because the sun was already up (so weird).
My body was tired, stiff, and slooooooow (like, 10:58/mi slow) to start. I was grateful that none of my chorusmates took me up on my open "come run with me" invitation so I didn't have to hold any sort of pace. ;)
The run got better as it went along, just like a shakeout run is supposed to, and I finished out just under a sub-10 pace.
...and then spent the rest of the weekend singing and dancing with my Song of Atlanta and Boss. girls. <3
Slept like crap at SOA retreat, but still got myself up for a short run. Why?
1. I needed a shake out after yesterday.
2. I wanted to be able to #CTSO.
3. Because I CAN. I've got a few friends who are injured/recovering from injuries right now, and unable to run all out. I refuse to take my health for granted.
Since I'd had my LSD yesterday, I reminded myself that pace didn't count for this run. All I needed to do was log at least 4 miles. I geared up and got out at 6:45am... then promptly returned to the hotel room to dump my lights because the sun was already up (so weird).
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| I don't do trails, so I ran along the main state park road through the hills |
My body was tired, stiff, and slooooooow (like, 10:58/mi slow) to start. I was grateful that none of my chorusmates took me up on my open "come run with me" invitation so I didn't have to hold any sort of pace. ;)
The run got better as it went along, just like a shakeout run is supposed to, and I finished out just under a sub-10 pace.
...and then spent the rest of the weekend singing and dancing with my Song of Atlanta and Boss. girls. <3
Sunday
Scheduled: Rest
Did: Rest
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