Beginning of Week Thoughts: I'm tired. Bleh.
Monday
Scheduled: 3 easy
Did: 3.04 @ 9:23/mi avg
Sick kiddo = no sleep = bailed on the AM run. Decided to run during the solar eclipse instead. It was a complete and total letdown. Barely noticed anything different, except some moderately interesting shadows.
Tuesday
Scheduled:10-20min WU, 8x45s hills (60-100% effort), 10-15min cooldown, 2x core circuit
Did: as scheduled; 6.24 @ 9:44/mi avg
Man, today was one of those workouts where I finished feeling like such an athlete.
 |
| hill repeats! |
My day started off with two times through the core circuit around 4:30am. I feel stronger on most of the exercises, but the back plank with leg lifts are still incredibly challenging for my right hamstring and the scissor legs are rouuuuuuuuugh. I still need a quick 1-3 second break in the middle of each of those.
Wednesday
Scheduled: rest
Did: Big 5, ham/glute PT, Yoga on the Square
A work deadline kept me at the office late, so I turned it into a yoga night. I had some time beforehand to do my ham/glute PT before settling into a nice hour of namaste-time.
Thursday
Scheduled: 10-15min warm-up, 10min tempo, 5min rest, 8x300 (67s) w/90s recovery, 15min cooldown
Did: as scheduled
I've found myself regularly dreading Thursdays because of how challenging and intimidating these workouts are. I'm beyond grateful for B and the rest of the crew for holding me accountable. If I were only training by myself, it would be so easy to bail on these.
Warm-up: 1.8mi @ 10ish
felt so sluggish/tired and wondered how I was supposed to go ANY faster for the rest of the workout; opted out of doing tempo run on the roads because I didn't feel like tackling the inclines today
Tempo: 10min @ 8:20/mi
Running tempo on the track was HARD. When I'm on the track, I'm either going super fast (for speedwork) or super slow (for between-interval-recoveries). A tempo run requires me to be in-between those paces, and I found it incredibly challenging to flip the mental switch to run a high-7 while seeing all the normal sights of the track around me. Started too fast, slowed down too much. This was not a true tempo run, but, hey, lesson learned: I can't do tempo on a track.
300s (goal time: 67.5s =- 22.5s @100m, 45s @200m)
Lap 1 (1:03.8): Pumped myself up with a "you can do this" pep talk, and started WAY TOO FAST. I was at 39s for the 200. Uh-oh. Tried to slow myself (you can see it on the pace graph), but knew I was going to pay for this later.
Laps 2 (1:08.1),3 (1:08.0), and 4(1:07.6): felt good, jogged full recovery after #2 then, for whatever reason, fell into an unconscious routine of walking the first 45-60s of each recovery and jogging the rest; surprised myself that these felt so good since they were so hard last week, but knew the cooler weather (ten degrees cooler, 20% less humidity) was helping a ton
Lap 5 (1:04.7): hit the 100 at 24s and knew I had to pick it up to stay on pace; fought hard around the curve and forced myself to hit it on the back stretch; ended up faster than goal
Lap 6 (1:08.4): tried to hold myself to a 4/4 breathing pattern; fell back to 2/2 at 150m and, again, struggled to save pace on the back half
Lap 7 (1:07.4): felt good about this being the penultimate repeat, but had the same back-half struggle
Lap 8 (1:05.4): same back 2/3 struggle, but with a much stronger push for glory at the end
Overall, I'm really pleased with this workout. I "hit" (within a second) my goal pace on all of them, and that's with a shorter recovery than last week. 5/8 repeats were within a second of each other (and goal), 1 was 1.3s slow, and the other two were 2-3s fast.
I walked some of the recoveries, had a slower tempo than usual, but still feel pretty good about the workout. Next week is an 800m time trial. *gulp*
Friday
Scheduled: 5-7 easy
Did: 5.0 @ 9:41/mi avg
I'm training for a mile, but it feels oddly similar to marathon training these days. For about the past week, every run feels hard to start. By mile 3, though, I'm in a good, warmed-up state, and perform well. I guess that's what happens when you're running six days for a total of around 35 miles per week.
Met B early for three, and then finished off the last two solo while she went to bootcamp. Had a nice bit of an unintentional progression-y run, from 10:01/mi down to 9:20/mi by the end.
Saturday
Scheduled: 15-20min warm-up, 15min tempo, 10min cool-down
Did: 17.5min WU @ 9:50/mi , 15min tempo @ 7:49/mi, 10min CD @ 9:20/mi with the stroller
Felt slow and sluggish during my entire warm-up, but managed a really good pace on the tempo part of the workout, despite having a stroller. Cooldown also felt like a slug, but clearly wasn't.
Sunday
Scheduled: 8-12 LSD
Did: 10.18 @ 9:31/mi avg, partially with stroller, 2x strength circuit
During marathon training, I felt like my week built up to the long run. It was the day I focused on the whole week leading up to it, ate and slept the best for, and was the most nervous about. In mile training, I feel a huge relief after Saturday tempo runs because Sunday is an "easy day".
I'd planned on doing all today's miles with the stroller, but baby boy is entering the terrible twos phase, and derailed our morning schedule. Fortunately, Jerry was able to take the kiddo along on his later run so that I could still make my date with B. In the chaos, though, I may have forgotten to eat anything. I realized this around mile 6. :P
Bummed some Froot Loops off of B at the 7mi marker (when I picked up the potato from Jerry and continued on with the Running Mamas), but they were way sweeter than anything I usually eat. Had a Gatorade, mentally chastised myself for setting off for double-digit miles without anything to eat, but made it through the run and 45min of playdate afterwards.
Week-ending Thoughts:
- I didn't think about my hamstring at all on Sunday's run. I think I've hit a turning point :)
- I definitely have a miiiiiild twist in my left ankle from Tuesday's hills. The sidewalk of the repeat hill terminates early, and having to run across roots/grass and curb hop at the speeds I was hitting did something, because I've been feeling it all week long. I can stand, walk, and run without noticing anything, so it's not bad, but I definitely won't be using that hill for the longer durations
- pretty proud that I can still knock out a double digit run without any issues
- getting nervous about Thursday's time trial... it's been comforting to read about the other training group participants' experience, though
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