Monday
Scheduled: rest
Did: rest
Man, I am NOT a fan of Monday rest days. It's such a letdown to start the week so sluggishly. Might be going rogue and switching M/W from here on out...
Tuesday
Scheduled: 10-20min warm-up, 8x30s hills (50-80% effort), 10-15min cooldown PLUS core circuit
Did: core circuit, then 20min warmup @ 9:34, 8x30s hills (8:28 to 7:10mi pace), 30min cooldown @ 9:40 (gotta get my 10K) = 6.23 @ 9:42/mi avg
All signs pointed to a sucktastic workout: coming off injury (still injured?), thunderstorms forecast, migraine the night before, couldn't eat anything but three saltines and a cup of yogurt for dinner, etc.
Warm-up went well, as usual with the 10KT crew, and then B and I headed back to do THE HILL as our repeat workout. The workout was prescribed at 50-80% effort, but I probably did it more like 25-60%, because I'm coming back from injury and it's more important for me to stay healthy than to hit all the target paces. If I don't hit a 6min mile on 9/17, so be it. It'll happen when I'm healthy. With a marathon-training husband, I cannot afford to get injured, because: 1) I have to take care of the kid, and 2) I need running for my sanity.
I was really concentrated on my glutes throughout the whole workout, thinking about engaging them, etc. Seemed to have helped, because I felt ZERO problems with my ham or glute during the run. :) I don't think I'm out of the water yet, but at least I know I can get through a single run without aggravation.
 |
| wee, hill repeats |
After the last repeat, we were only at 3.3mi for the workout, which meant I had to slog through the last 3mi for my hashtag. Whether because I'm stressed, sick, or just didn't eat enough last night (all I could stomach was three saltines and a cup of yogurt for dinner), I ended up needing to walk for a bit at the 5mi mark. When the rest of the crew passed us back, I got myself going again and jogged it in to earn my hashtag.
Wednesday
Scheduled: 3-6mi recovery run
Did: 3.12mi @ 9:18/mi avg plus massage
My morning started off great: 4am alarm after a sound night of rest, 10min of proactive PT, and then an awesome run with B. I was back, showered, and dressed before J's alarm even went off, and out the door before 6:30. :D
 |
| really throws me off seeing commas instead of decimal points |
Also had what I hope to be the last sports massage for awhile.
Thursday
Scheduled: 15-20min warm-up, 10min tempo, 5min rest, 8x200m/2min recovery, 10-15min cool-down
Did: 15min WU @ 10:00/mi, 10min tempo @ 8:14/mi, 8x200 @ 5:21/mi-5:46/mi, 10min CD @ 10:00/mi
This workout was everything I wanted it to be and more. I was nervous going into it, for lots of reasons: thunderstorms forecast, heavy rain forecast, coming off injury, the thought of having "two workouts" (tempo + intervals), and trying to time things so I could have my SpeedworkThursday crew as backup even though they were doing different workouts.
I love my team. Having B&B around, even though we were doing different workouts, was a HUGE motivator. I went to "long way" to the track for my own tempo run, and found it really freeing to run fast, but without paying attention to a watch, just going whatever pace I felt was "comfortably uncomfortable". The worst part, honestly, was having to find more distance since I needed four more minutes by the time I got to the track. I ended up having to go up a sick, slow incline that made the tempo much harder than I wanted.
 |
| It was probably so hard because the bulk of my tempo had been downhill until that point :P green= elevation grey= pace |
...and then I had a 5min "rest". It was strange to take a break, but gave me time to get onto the track, set up my gear, and stretch a bit before the fun started. I neglected to watch the "how to" video about this workout ahead of time, which clearly stated we should start the first rep slow and get faster each time. Instead, I read the written instructions... for NEXT week, which was to do them at mile goal pace.
 |
| oooh, HR superimposed on pace... .fun |
Because of the way I'd set the workout up on my watch, I couldn't look at my splits, so I had NO idea how fast I'd done each 200. I didn't really care, though. Today was about keeping myself healthy, so I ran by feel and opted to walk the recoveries. I'd planned on changing to a slow jog halfway through, but never had the mental fortitude to make that happen. Note to self: never START walking your recoveries. Oops.
 |
| SO SOLID. SO PROUD. |
I'm really proud of that, and also this:
 |
While it was segmented with (7)-2min rest periods, I covered a mile's worth of distance today at a sub-6 pace. This is a good start. Moving on from here, the distances I run will increase and the rest periods decrease, until there's no rest left. Gulp.
Traveled up to Tiger Town for a professional thing, and did about a mile walk plus 30min stretching and PT in the hotel.
Friday
Scheduled: 3-6mi recovery run
Did: 20min weights, 10min PT PLUS 4mi @ 9:20/mi
I crossed another item off my bucket list today: running the Clemson dikes. After an excessive amount of research last night, I finally figured out how to access the trail from my hotel, mapped out a route, and planned a run schedule around sunrise, shower time, and getting where I needed to be by 8am. I enjoyed a nice run through:
Saturday
Scheduled: 15-20min warm-up, 10min tempo, 10min cool-down PLUS strength circuit
Did: strength circuitx2, 20min warm-up @ 9:31, 10min tempo @ 7:45, 10min cool-down @ 10:15
Awww, yeah. This three workouts a week thing is intense, and I'm loving it. Well, I'm loving it AFTER I'm done with each run, at least. It feels good to push myself out of my comfort zone on a regular basis, and I really like having someone tell me what to do. Even if my coaches never looked at my workouts, just knowing they could and might is enough to make me want to try my best.
Strength circuit felt good (30s each of squats, various planks, step-ups, split lunges, mountain climbers, bridges), very similar to what I'm used to doing with Matthew.
I'd wanted to run to start slow, but it ended up a bit faster because I was anxious about running alone in the dark on some country roads that I really wanted to get off of as soon as possible. Once I made it to the lit roads on campus, I calmed down a lot, and had about ten minutes of actual warm-up before the tempo miles hit.
Tempo was hard. I'm not used to pushing myself like that for long (>800m) duration of time. This is good. I need these tempo workouts. This is the piece of workouts that I've been missing: the endurance building part. This is why I flounder at the 800m of my mile attempts. And doing these tempo runs for the next six weeks is exactly why I won't have the same problem at my next race.
Sunday
Scheduled: 5-8mi long run plus 2x core circuit
Did: 8.09 @ 9:35/mi avg with the stroller plus 2x core circuit
I was a bit nervous about today's long run. Hamstring has been better this week, but, while I've been able to do my workouts without any trouble, I've still been fighting glute soreness when sitting for extended periods, and my right ham is incapable of supporting my weight from a forearm back plank if I lift my left one off the ground.... so I know there's still something going on.
Did my normal pre-run activation/PT, and then headed out for four with Brandi before our Running Mamas meetup. The first four were hot and humid, and I couldn't wait to get to the boardwalk for a little cool air relief. Thought I might've felt something in my right ham, but, when I took a moment to focus in on it, it was just some sweat dripping down my thigh. :P
Took an extended break at the halfway point, to "swap" one B for the other, and ended up having a little reunion with a LOT of our runner friends. There were easily about a dozen people at the river today, which was great. We took off for my second half with a few other runners who had between 2-3 more to do. I felt fine through mile 6.5, and then struggled the rest of the way back. My legs were fine, but I was just ready to be done. So glad it's #YOT5K and I'm not training for a marathon in this hot mess.
Traveled up to Tiger Town for a professional thing, and did about a mile walk plus 30min stretching and PT in the hotel.
Friday
Scheduled: 3-6mi recovery run
Did: 20min weights, 10min PT PLUS 4mi @ 9:20/mi
I crossed another item off my bucket list today: running the Clemson dikes. After an excessive amount of research last night, I finally figured out how to access the trail from my hotel, mapped out a route, and planned a run schedule around sunrise, shower time, and getting where I needed to be by 8am. I enjoyed a nice run through:
- pitch black wood-bordered roads
- a gravel path around a water treatment plant
- sketchy z-gates
- grassy dike along the lakeshore
- a wooded trail whose direction I had no idea of when I went down it
- the dike where my roomie and I went "sledding" senior year when we got 1" of snow
Super excited to finally be able to say that I, too, have run the dikes. :)
Saturday
Scheduled: 15-20min warm-up, 10min tempo, 10min cool-down PLUS strength circuit
Did: strength circuitx2, 20min warm-up @ 9:31, 10min tempo @ 7:45, 10min cool-down @ 10:15
Awww, yeah. This three workouts a week thing is intense, and I'm loving it. Well, I'm loving it AFTER I'm done with each run, at least. It feels good to push myself out of my comfort zone on a regular basis, and I really like having someone tell me what to do. Even if my coaches never looked at my workouts, just knowing they could and might is enough to make me want to try my best.
Strength circuit felt good (30s each of squats, various planks, step-ups, split lunges, mountain climbers, bridges), very similar to what I'm used to doing with Matthew.
I'd wanted to run to start slow, but it ended up a bit faster because I was anxious about running alone in the dark on some country roads that I really wanted to get off of as soon as possible. Once I made it to the lit roads on campus, I calmed down a lot, and had about ten minutes of actual warm-up before the tempo miles hit.
 |
| Good Morning, Tillman Hall! |
Tempo was hard. I'm not used to pushing myself like that for long (>800m) duration of time. This is good. I need these tempo workouts. This is the piece of workouts that I've been missing: the endurance building part. This is why I flounder at the 800m of my mile attempts. And doing these tempo runs for the next six weeks is exactly why I won't have the same problem at my next race.
Sunday
Scheduled: 5-8mi long run plus 2x core circuit
Did: 8.09 @ 9:35/mi avg with the stroller plus 2x core circuit
I was a bit nervous about today's long run. Hamstring has been better this week, but, while I've been able to do my workouts without any trouble, I've still been fighting glute soreness when sitting for extended periods, and my right ham is incapable of supporting my weight from a forearm back plank if I lift my left one off the ground.... so I know there's still something going on.
Did my normal pre-run activation/PT, and then headed out for four with Brandi before our Running Mamas meetup. The first four were hot and humid, and I couldn't wait to get to the boardwalk for a little cool air relief. Thought I might've felt something in my right ham, but, when I took a moment to focus in on it, it was just some sweat dripping down my thigh. :P
Took an extended break at the halfway point, to "swap" one B for the other, and ended up having a little reunion with a LOT of our runner friends. There were easily about a dozen people at the river today, which was great. We took off for my second half with a few other runners who had between 2-3 more to do. I felt fine through mile 6.5, and then struggled the rest of the way back. My legs were fine, but I was just ready to be done. So glad it's #YOT5K and I'm not training for a marathon in this hot mess.
 |
| post-run recovery time |
End of Week Thoughts: Still a bit uneasy about the ham, but feeling really proud of myself for/excited about getting through my first full week of training. Also, #CTSO ("cross-that-shit-off") is awesome.
No comments:
Post a Comment