Locomotive Half Training: 4 Weeks Out

Monday

Scheduled: 3-5 easy
Did: nada
After 13.1 hard, hilly miles on Saturday, Sunday in heels, and pretty much going nonstop all weekend, I decided I needed a break and bowed out of this run on Sunday night. I dreamt about rest day, woke up dreading having to run because I thought it was #10KTuesday, and was so so so so so happy to wake up to Jerry's 5:30am alarm knowing I just had to get up and get to work this morning. BEST DECISION EVER.

Though, I'll be honest, there's a part of me that worries I'm losing my motivation to run. I seem to be very all or nothing in so many areas of my life, and, if I'm not BTTW, I'm kind of drifting aimlessly... 

I think this sums up my feelings on running right now.

Tuesday
Scheduled: 8ONB
Did: 8.38 @ 9:17/mi avg
When you wake up at 4am to see "39 degrees" on your weather app, it is NOT an easy task to get out of a warm, cozy bed to go outside and run. Fortunately, I've found my motivation: training buddies. 

Brandi and I opted for a 2mi pre-run, and then added #10KTuesday with the crew for an 8ONB. It went really, really well. :)

Miles 5-7: How's THAT for consistentcy? :)
Slowed down intentionally for m8- left calf was getting cold and a little tight after waiting too long at the halfway point

Wednesday
Scheduled: rest easy 4
Did: 4.15 @ 9:31/mi
Swapped W/F due to Brandi's work schedule. This is the first run in a long time that felt easy, fast, and truly enjoyable. We didn't have a single though of "when's this gonna be over?/how much further?". Yaaaaaaay.


Thursday
Scheduled: 1WU, 2x2mi/800m, 1CD
Did:1WU @ 9:58, 2mi @ 7:46, 800 @ 10:08, 1mi 8:03, 800 @ 10:01, 1CD @ 9:19
I got this week's workouts by taking the Thanksgiving Half plan and pushing the goal race date to Locomotive. After over a month without so much as a 400m under an 8:15/mi pace, going from no speedwork to 2mi repeats was a bit of a reach. >_<

I didn't really have a pace in mind for the 2mi repeats, and just led Jody lead out, keeping her in sight as a way of pacing myself. We ended up right at what my 2mi pace should have been if I'd calculated based on m July 5K. Boom. 

On the tail end of the second mile, though, my left calf seemed a little tight (this is a common problem for me in the winter- def need to focus on stretching more). While I'm still not sure if it was real or just mental, I opted out of the second 2mi repeat and stuck with only 1 fast mile for the return, a little slower than I was capable of... and had no trouble. Phew. 

All in all, a great workout and return to speedwork. I'm really looking forward to YOT5K, though. Let's bring back the 200m and 400m repeats on the track!

Also, working from home = had some time to do strength training. I found a few things on Pinterest and worked through them. Better than nothing.

Round 1:

OMG. Box jumps are seriously exhausting. 

Also did 3x10 situps, push-ups, and tricep dips before bed.

Friday
Scheduled: 4 easy rest
Did: nothing
Stressed a little over some tight/sore spot in my left calf... Cold weather always makes me more susceptible to calf strains :/ Slept with compression sleeve. 
Saturday
Scheduled: 2WU, 7 with training = 9
Did: 10.51 @ 9:22/mi
Man, cold weather helps soooo much! 

Brandi and I started with a nice 5K warm-up, and then we led our pod through the last training run of the fall distance season. We had 54 degrees, light wind, and sun: perfect conditions for a mid-distance run. Also, my calf was totally fine. Phew! 


Sunday
Scheduled: 1WU, 5K hard, 1CD
Did: 1mi warm-up @ 9:12/mi, 5K race @ 7:36/mi
Well, I don't know how long the course was (since it wasn't certified), but I'm pretty sure I can count this as a new 5K PR, even if it's only by a couple seconds (23:34, down from Braves' 23:37). 

I didn't set out to PR this race, or even push very hard. I figured a solid 8min/mi (25:00) would be a good push for me without going crazy, and that's what I planned to do. But then we learned that there was no start line chip, so all AGs were based off of gun time... and then I felt good keeping up with Brandi for the first mile... and then I crossed the finish in less time than it took me to do Braves. Soooooo, yeah. 

perks of being a few years apart from your training partner:
you can BOTH win 1st place in your age group :D

It feels REALLY good to have just hit a PR without feeling like I exerted any sort of PR effort. I certainly pushed during the race, but it never felt like a PR sort of push. I didn't even kick at the end. Year of the 5K is going to be amazing :D CANNOT WAIT.

my first time on a podium!

Total Miles: 33.17
Total Annual Miles to Date: 1350.86
just passed my previous annual mileage goal (1346, from last year)


Strength Training Update
Also, it's happening. Brandi and I bought purchased a Groupon for two months of unlimited 5:30am classes at a Crossfit-esque gym she's been to before. Strength training is coming, and tentatively scheduled to begin on Monday, November 28.