(2) - 30min strength sessions per week: 4 out of 4 weeks so far
Break 23:00 in a 5K
Run a race in just a sports bra and shorts
Monday
Scheduled: 4mi with 5 strides (5k pace, 3k pace, mile pace, 800m pace, fast but controlled)
Did: 4mi @ 9:29/mi with strides from 7:13-5:59/mi, plus bootcamp
No commentary on this. Too much work to do this week.
Tuesday
Scheduled: 10KTuesday, recovery pace
Did: 6.32 @ 9:18/mi
It's hard to dress for 44 with 10mph wind gusts... I walked out the door thinking I was overdressed in a thin shirt, cotton full-zip, earband, gloves, and full tights. When the wind blew, though, I was perfectly prepared. Problem: wind was intermittent. :P I rolled the sleeves of my jacket and wore it open for the back half and was comfortable enough.
First mile felt sooooo hard (10:08 that felt like a 9:08), but, by mile 3, we were whipping sub-9s like they were comfortable (because, well, they were). It was nice to meet up en route with Anthony, one of the other morning runners B and I met a few years ago (we always saw him and his training partner out and would chat a bit since there aren't many people out running at 5am... lol), and catch up with him.
Overall, a good run.
Wednesday
Scheduled: rest
Did: NOTHING
OMG. I LOVE REST DAY.
Seriously, though, it's been 9 days since my last day completely off due to bootcamp schedules, and, when I was "off" 9 days ago, it was because I felt like death.
What did I do with my rest day? Enjoyed sleeping in until the cats woke us at 4:30 because they're used to being fed at 4:30, spent the morning with baby boy (and J), and then stayed late at work because, well, deadlines.
Thursday
Scheduled: 2mi WU, 3x1mi @ 5K PR pace (7:34)/3min jog, 2mi CD
Did: as scheduled, 8.08 @ 8:58/mi avg
I just ran 8 miles before work. What happened to "after the marathon, I'll have more time"? I'm not running more than I did during marathon training, but, with the drives to other venues besides my house, six days of running, and two strength sessions a week, I can't imagine I've cut THAT much time out of my "morning workouts". Guess I"ll enjoy it while I can, since Jerry's planning on a fall marathon, and I'll have to cut back so I can take over more parent duties.
I felt good going into this morning's workout. Mile repeats are my favorite, especially when there are only three of them (there was one workout for Chicago that was SIX mile repeats). This "2mi WU/CD" stuff is a little cumbersome, since our normal car-to-track route is either 1 or 1.5, depending on which gate we use. Not only did we have to add distance, but we also had to meet earlier (weee, 4:45am workouts! also, that's not crazy early... it's normal... that's crazy, isn't it?).
The warm-up felt hard. My chest felt like it had a weight on it, my windpipe seemed to have half its normal diameter, and my calves were still upset at me for wearing heeled chorus shoes all Tuesday rehearsal. Plus, the jacket I'd brought to shield me from the 10-12mph winds during our WU/CD was really, really hot since there wasn't any wind.
Mile 1: 7:33
Took off my jacket and shirt for a sports-bra only run. I'm feeling a TON better about my body these days, so there's something mental for me about doing speedwork in just a sports bra. I just feel faster. Plus, feeling the air on my stomach really helps me cooldown. I started off too fast and realized it around the 100m (thanks, math!). It was nice to have Brandi going for about the same time. We just ran stride for stride in silence around the track. I did a lot of thinking about my form on this one, particularly using my arms, and it helped take some of the burden off of my legs.
Mile 2: 7:26
The wind picked up between these two, so I put my half-sleeve shirt back on, but rolled it up and tucked it under my bra to bare my midriff. Maybe I need a long-sleeve crop top. lol. I had a bit of a sluggish start, but picked it up for the back half. I knew I was going to come in under goal pace, but didn't realize how MUCH. :) Also, how come we had a 10mph headwind on half of the track, but never had the same gust as a tailwind when we were running in circles?!?! :P
Mile 3: 7:27
This was the lap of mental math. I aimed for 1:53 @ 400m, 3:46 @ 800m, and 5:39 @ 1200m, and hit every single one of them. :D I had a really hard time physically on the last two laps, and had to dig deep to pull it out. Being out there with my training partner helped immensely.
Friday
Scheduled: 4mi recovery
Did: 4mi @ 9:22/mi plus bootcamp
Run went well enough. We miscalculated distance or something because we had to do some parking lot loops, but still ended up with a respectable pace.
Today's bootcamp was one of my favorites. We did a great mix of arms, legs, and abs. I found everything easy enough for the first 20s of the 45s work period, but, as time went on, they got more challenging-- the sign of a perfect workout! I had a hard time with the finisher and had to rest a few times during the superplanks, but got it done.
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| 3x45/10: box jumps, medicine ball russian twists or jacknife, band swimmers, BOSU squats, KB rows 28#, stepup/side/down, sprint to backpedal with a touch, bar burpees (still the hardest thing for me), and standing tricep extensions finisher: 30 flat palm frog jumps, 25 super planks, 20 elbow-to-knee 'shups x 2 |
Saturday
Scheduled: 9mi long run with the stroller
Did: 7.17mi @ 9:50/mi w/stroller, 2mi @ 9:11/mi on treadmill
I was a little intimidated by this at first (the longest stroller run I've done is around 8), but seeing another mother runner friend push her baby 11+ miles over hilly terrain last weekend inspired me. The plan was to meet three other 10KTuesday ladies at 7:30am to do 5 ONB before one of them had to leave for a 5K race, and then finish up with 4-5ONB for a total of 9-10.
I had baby boy this morning, and figured he would be totally fine in his clothes + jacket + weathershield + gloves. He's always been quite agreeable during stroller runs and I had no indication that today was going to be an exception. Starting off, I was only worried about myself and whether I'd be able to keep up with the rest of the crew for such a long distance with a stroller.
The first four miles went great, and we dropped B back off at her car around 4.5 to get off to her 5K. When we stopped briefly for me to take off my jacket, baby boy started to fuss. I figured he was just upset that the stroller had stopped moving. Nope. Over the next couple miles, I stopped a handful of times to check in on him, give him milk/food, attempt to put the gloves he'd removed back on, etc. It soon became clear that he was not comfortable, despite my efforts to make him so, and I turned around and left the group at 6.5 of 10 miles.
I booked it back to the car, knowing he was too cold and uncomfortable. Man, there is nothing like a baby's cry to make a mama do superhuman stuff, like clocking a 7:30 for my last half mile back to the car.
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| check out THAT pace spike |
After I got baby boy warm and cozy back at home, I finished up my workout with two miles on the dreadmill. Surprisingly, I was able to knock this out without stopping and enjoyed a pretty brisk 9:11/mi pace for the last two of my long run of the week.
Sunday
Scheduled: 3mi recovery
Did: 3.11 @ 9:39/mi avg with the stroller
This run felt so effortless-- so much so that I had to slow myself down a few times so as not to leave my other running mamas too far behind me! Definitely feeling really capable and strong these days. :)
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| Running Mamas :) |
OH! OH! OH! ALSO:
SOME OF THE #10KTUESDAY PHOTO SHOOT PICS HAVE BEEN RELEASED AND THEY LOOK AMAZING. CANNOT WAIT FOR THE FEB EDITION OF WINGFOOT TO COME TO MY MAILBOX!!!
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| #weareatlantatrackclub |
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