One Week 'til Peachtree

Monday
Scheduled: 2mi easy + bootcamp
Did: 2.09mi hills @ 9:52/mi avg, bootcamp
Run felt really rough and sluggish today, probably due to a very busy weekend (and an excellent course run the day before). B wanted hills, so we ventured on a new route near bootcamp to get some good elevation gain. I'm feeling really capable on hills these days. This bodes well for Ptree. 

Bootcamp was excellent. We had a few newcomers, so B and I took one under our wing and enjoyed welcoming someone. It was kind of like Run Leading, but only for bootcamp. ;)

• Wall Balls: Used the 20lb for the first time ever. Made it through 1.5x before I felt fatigued. This is sooooo exciting, since I used to struggle to even do 30s of these with the 10lb ball last Decemebr. 
• KB Thrusters: started with 28# and found it too easy, switched up to 35#
• Stability Ball Rollouts: had a really hard time during the second round of these (struggled to keep my butt down), so I just held a plank
• Box Burpees were really fun today. No, seriously.
• Suspended Inverted Rows: I usually do these at almost a 35 degree angle because I'm so upper-body-weak. I got myself down to closer to 15 degrees today for most of them. Improvement!

Finished off with 3x through:

• 25 flat-palm-to-ground squats
• 10 chest-to-ground burpees: always so hard after #3
• loop run (8:30ish pace)

Tuesday
Scheduled: 10KTuesday, PRO lite
Did: 6.31mi @ 9 :04/mi avg
Had tentative plans for chill version of a progression run, but ended up not really trying to execute anything other than an enjoyable set of miles. Weather helped a TON with pace, though. Low 60s and only 80% humidity = delightful!

Wednesday
Scheduled: bootcamp
Did: rest day
I'd really been looking forward to FINALLY having a week where I could do three days of bootcamp, but I really needed a rest day. Opted for a lunch walk and some bedtime yoga instead. 


Thursday
Scheduled: 1mi WU, 1600/400, 800/400, 400/400, 1mi CD
Did: as scheduled, 4.54 @ 8:51/mi avg
I FINALLY GOT TO DO A LADDER WORKOUT!!! I don't think I've ever gotten to do one before with any of my training, and I feel so legit for having done one. :) 

1600 Goal: 7:00, Actual: 6:49
Indicator had me doing 7:20, but I wanted to push a little, so I did. First lap was too fast (1:35), but I evened out nicely on the back three (1:46, 1:45, 1:43). 

800 Goal: 3:20, Actual: 3:11
Oops. :P I had a hard time keeping myself on-pace. Mentally, since the workout was so short, I just wanted to go for it the whole time. If only I could channel that ambition into long distances... 

400 Goal: 1:36, Actual: 1:27
Yeah... too fast again. The 1:36 is what's prescribed for a typical repeat workout, though, and that's much more in-line with the pace I'd expect for a workout of 10-12 400s. When I'm just doing one, even after two other intervals, I have too much left in the tank. 

gettin' it done before the sun

Friday
Scheduled: 2mi easy + bootcamp
Did: 2.07 @ 9:34/mi avg, bootcamp
Nice, easy run. Solid bootcamp.

Saturday
Scheduled: rest
Did: 3.23mi @ 9:48/mi with the stroller
Since the Running Mamas weren't going to be able to meetup on Sunday for a variety of reasons, two of us decided to meet up at the river on Saturday instead. We had a nice, easy 5K through the moist, moist air. :P 

2 mamas, 3 kiddos! 

Also, kind of crazy: in the 15min between when we passed by this location on our way out and our return, a huge tree fell down:

Sunday
Scheduled: 20-30min easy
Did: 15min walk, 35min easy @ 9:28/mi, 10min walk
B and I volunteered to run for this year's Atlanta Track Club Kilometer KIds Charity Chase. This year, the Chase involved a 48 hour treadmill relay where everyone from us "normal people" to world record holders, Olympians, and the Home Depot Tools would run for 30min to 2hr on "dueling treadmills" at the Peachtree Road Race Expo. Because we're morning people, we chose the 4am-5am time slot... forgetting that that meant we'd have to be up in the 2:XX range to get down TO the expo, park, and get set up for the run. Fail.

It's 3:30am and NO ONE is here....

It was ROUGH getting up that early, but I couldn't have had a better teammate to do it with (though that's a bit of a misnomer since we were running for opposite "teams). After a short walking warm-up, I settled into a groove and knocked out a good 3.5ish miles before cooling down with a ten minute walk.