Sure is difficult to plan when you don't know how your body is going to behave. Grumble, grumble.
Monday
Planned:2mi + bootcamp
Did: 60min Peloton Class
Wanted to rest my foot for Tuesday's track meet , but still get a solid calorie burn. Enjoyed pushing through a 60min Peloton power/endurance class pre-work.
Tuesday
Planned:
Did: 30min weights/abs, 2mi @ 9:20/mi avg, iced, 5x calf stretches, taped, 3.58mi WU @ 8:51/mi avg, 1mi @ 6:45/mi, 0.5mi @ 9:23/mi avg, Big 5
I got up and did some weights and abs (because I'd missed bootcamp yesterday).
And then got a short 2mi in with the crew, assuming I'd do 1.5mi WU/1mi hard/1.5mi CD at the meet. This worked out well.
Also, All-Comers: Grand Prix MIle
Wednesday
Planned: eh, I don't even know
Did: 0.88mi warm-up @ 8:24/mi, 4x800/400m, 1x400/400, 0.94mi cool-down @ 10:00/mi avg, Big 5
I didn't particularly want to do speedwork on a weeknight, in the sunshine, when it was 82 degrees out, but I did want to spend time with my husband, so I went to the ATC speed workout tonight. My legs were tired from yesterday's track meet. It was hot. I was still stressed from the workday. It was hot. MARTA was delayed on the way home, which irritated me. It was hot. Oh, and the schedule had 1200m repeats.
As soon as I got to the park, though, I was happier. Despite it being really hot (have I mentioned that yet?), it felt nice to be back at the river on a Wednesday night. Before becoming parents, we used to come here all the time together for the ATC workouts. I talked with a few other participants before the workout (yay, social time!), and attempted to shake out my legs.
I knew I would NOT be doing 1200s today, but wasn't really sure what a good workout would be. I ended up deciding to do 4-5 800m repeats. My goal time for these is usually 3:30ish, but, it was hot, so I figured I'd come in closer to 3:50. (spoiler alert: nooooooooooooope)
We did some dynamic warm-ups, and then I took off with Jerry for the 1mi-ish warm-up. The warm-up felt awful. Probably because, yet again, I was running WAY TOO FAST for a warm-up. Lesson learned: don't warm-up with people who are faster than you. :P Thought my warm-up average was an 8:24, the first half (that I ran with Jerry) was much faster, because I slowed to a low-9 after he left me at the half mile mark.
The workout itself was H.A.R.D.
1st 800: OK, this isn't so bad. Just keep moving. 3:41. Respectable... but you're probably gonna regret that in a bit.
2nd 800: Yep, already regretting that. Can't move. Ugh. Really? I'm gonna do this next one in 4:00? That's an 8min pace. For speedwork? Seriously? I can't even run half a mile
slower than my 10K race pace? 3:53. Definitely walking a bit of the recovery.
3rd 800: Uggggghhh. Am I done yet? 0.21mi? Not even halfway? Uggggghhhhh.
4th 800: I checked my watch four times on this one, willing it to click up to 0.5 faster. It didn't work. This was a struggle-fest. 4:05. That's slower than an 8min pace. For speedwork.
Walked a bit, then decided to do one last "hard" interval to get far enough away from the start for a decent cool-down.
400: Nope. Not happening. Just keep pushing. Your best effort varies from day to day, and pace doesn't matter. 2:00. Good thing pace doesn't matter.
So, it wasn't the speedwork session I wanted, but I didn't really have any ambition for an actual good, well-thought-out workout anyways. I pushed myself a bit, in uncomfortable weather the day after a hard mile, when I've done speedwork maaaaaaaaaaybe four times since September? Not too bad.
Hung around, did a cool-down, STRETCHED, changed clothes, and then went out for some well-deserved tacos with my gazelle.
Wednesday
Planned: eh, I don't even know
Did: 0.88mi warm-up @ 8:24/mi, 4x800/400m, 1x400/400, 0.94mi cool-down @ 10:00/mi avg, Big 5
I didn't particularly want to do speedwork on a weeknight, in the sunshine, when it was 82 degrees out, but I did want to spend time with my husband, so I went to the ATC speed workout tonight. My legs were tired from yesterday's track meet. It was hot. I was still stressed from the workday. It was hot. MARTA was delayed on the way home, which irritated me. It was hot. Oh, and the schedule had 1200m repeats.
As soon as I got to the park, though, I was happier. Despite it being really hot (have I mentioned that yet?), it felt nice to be back at the river on a Wednesday night. Before becoming parents, we used to come here all the time together for the ATC workouts. I talked with a few other participants before the workout (yay, social time!), and attempted to shake out my legs.
 |
| another couple pic :) |
I knew I would NOT be doing 1200s today, but wasn't really sure what a good workout would be. I ended up deciding to do 4-5 800m repeats. My goal time for these is usually 3:30ish, but, it was hot, so I figured I'd come in closer to 3:50. (spoiler alert: nooooooooooooope)
We did some dynamic warm-ups, and then I took off with Jerry for the 1mi-ish warm-up. The warm-up felt awful. Probably because, yet again, I was running WAY TOO FAST for a warm-up. Lesson learned: don't warm-up with people who are faster than you. :P Thought my warm-up average was an 8:24, the first half (that I ran with Jerry) was much faster, because I slowed to a low-9 after he left me at the half mile mark.
The workout itself was H.A.R.D.
1st 800: OK, this isn't so bad. Just keep moving. 3:41. Respectable... but you're probably gonna regret that in a bit.
2nd 800: Yep, already regretting that. Can't move. Ugh. Really? I'm gonna do this next one in 4:00? That's an 8min pace. For speedwork? Seriously? I can't even run half a mile
slower than my 10K race pace? 3:53. Definitely walking a bit of the recovery.
3rd 800: Uggggghhh. Am I done yet? 0.21mi? Not even halfway? Uggggghhhhh.
4th 800: I checked my watch four times on this one, willing it to click up to 0.5 faster. It didn't work. This was a struggle-fest. 4:05. That's slower than an 8min pace. For speedwork.
Walked a bit, then decided to do one last "hard" interval to get far enough away from the start for a decent cool-down.
400: Nope. Not happening. Just keep pushing. Your best effort varies from day to day, and pace doesn't matter. 2:00. Good thing pace doesn't matter.
So, it wasn't the speedwork session I wanted, but I didn't really have any ambition for an actual good, well-thought-out workout anyways. I pushed myself a bit, in uncomfortable weather the day after a hard mile, when I've done speedwork maaaaaaaaaaybe four times since September? Not too bad.
 |
| The worst part of running shirtless is that there's nothing for you to wipe the sweat off your face/body with. :P |
Hung around, did a cool-down, STRETCHED, changed clothes, and then went out for some well-deserved tacos with my gazelle.
 |
| TACOS! |
Thursday
Planned: there was no plan for today
Did: 4.06mi @ 9:49/mi avg, Big 5
Recovery run FTW. Oooooof.
Friday
Planned: 2mi + bootcamp
Did: yoga
Could've done the workout this morning, but decided that a rest day was in order after three pretty tough days. Plus, I wanted the morning with my family.
Saturday
Planned: 10-12mi with stroller
Did: 10.14mi @ 9:30/mi avg with stroller, Big 5
Stroller runs are my fave, guys. I love spending 1.5-2 hours out on the paths with my friends and my munchkin. ZERO PF problems, and no real strain/bruise trouble either (finally got the foam support pad in the correct location!). Legs and everything were a bit tired from the week, but it didn't hit me too hard until mile 9.
Sunday
Planned: 4-5mi with stroller
Did: 5.41mi @ 8:52/mi avg, 0.65mi @ 7:45/mi avg with stroller, 0.86mi @ 9:50/mi avg with stroller
It's been quite awhile since I've run with my husband, and I wasn't particularly happy about the fact that we have quite a large pace differential these days. Even using the stroller as an "equalizer", he's still a good bit faster than me. It took us a couple miles to get into the groove (in regards to both pace and running WITH each other again), but, once we did, it was great.
Unfortunately, we arrived back a little late to meet up with the running mamas. It took me a few minutes to clean off the stroller handlebar (Jerry had been pushing it), which meant I took off at a bit of a tempo pace to catch the other mamas. Not gonna lie, it was pretty awesome to see the faces of other riverwalk pedestrians, who had just seen me running alongside Jerry pushing the stroller, as they saw me for a second time, pushing the stroller myself, and clocking some serious splits. Mother runner for realz.
Had a good mile and a half with the other mamas, some walk, some run, and then met up with more mamas and babies back at the park for a picnic and fun with our kiddos.
Total Weekly Mileage: 33.56 (run), 17ish (bike)
Week-ending Thoughts:
- I really need to give myself more credit. I feel like I'm lazy, not training for anything, and just barely getting by with this injury stuff... and then I see another "over 30" weekly mileage total, and it's like, "wait, 30mi a week used to seem impossible to hit once, much less week after week"
- While my foot isn't quite what I want is to be, it's definitely getting better. I need to be super aware of walking around my yard, though, because, today (Sunday), I had another "mis-step" that agitated my right foot. It's fine enough, but, this thing can't possibly heal if I keep twisting it over random holes.
- I didn't go to bootcamp at all last week, and kind of liked having more mornings at home. This may be a sign bootcamp is another thing like chorus, that I love doing when I'm there and can commit to it, but, otherwise, is another stressor to get to/from and schedule the rest of my life/day around....
- While it was TOUGH on my legs, and I know I shouldn't have gone from zero speedwork to back-to-back days of hard stuff, I did really love going fast again, and think I'm ready to try to train for something again. My foot injury is still there, but doesn't seem to be holding me back at all.
- I'm considering doing another Miler Method camp. There's one that starts on 5/21, but I might just re-use the plan Coach Nick made for me last time around to save some $$$.
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