I'm loving this being in-training thing.
Monday
Scheduled: 3-6mi recovery
Did: 3.14 @ 9:22/mi avg, Big 5, 2xstrength
Had a nice, easy solo run at the river this morning. Loved the post-run stretch along the water. Kept distance short since I've been way over with my long runs.
Tuesday
Scheduled: 10-20min WU, 8x45s hills, 10-15min CD, core x2
Did: core x2, 6.5ish @ 9:55/mi avg, Big 5
This workout wasn't planned very well. We had a 25min warm-up, and then switched our planned hill out for a different one on a whim. That hill ended up being way too short for a 45s climb (it flattened out about 23s into the split). So we ran another 10min down to the base of a different hill, which was definitely longer.
Climb paces varied from 6:20/mi to 7:34/mi, though the accuracy of those values is pretty suspect using fishy GPS on such short intervals. Still, the workout felt good and hard (but manageable.... which probably means I should have pushed harder).
Wednesday
Scheduled: rest
Did: 5mi @ 9:44/mi avg, Big 5
With travel on the schedule for Fri, I opted to swap rest days. Met B for an easy 2 before her bootcamp, and then continued on for another three solo. Felt a small twinge in my right calf during a hill climb, which kind of scared me, but it was "just the one", and then felt fine the rest of the run and day.
Thursday
Scheduled: 10-20min WU, 10min tempo, 5min rest, 8x300m/90s, 10-15min CD
Did: as scheduled
Thursdays are SO hard. I'm so glad to have other runner friends who join me at the track for these workouts. We had a fuller crew today, including two runners who are faster than me. I enjoyed getting to run just behind them for the workout; they kept me pushing the whole time.
Tempo Pace: 7:12/mi
Splits: 64, 67, 68, 69. 67, 66, 68, 68 (average pace still ~6min/mi)
I performed a lot better on the 300s than I thought I would. I'm not keeping track of my pace within the interval (or even looking at the split until later in the day), which is a change from how I did this last time. Last time, I had specific 100m splits I wanted to hit regardless of interval length/duration.
Friday
Scheduled: 5-7mi recovery
Did: 15min elliptical, 20min weights, 1mi treadmill run @ 9:30ish, 2mi walk
Thought about making this a rest day, but I just love working out too much. Especially with a lot of life stress these days, getting my endorphin fix is essential.
 |
| free hotel breakfast :) |
Saturday
Scheduled: 15-20min WU, 15min tempo, 10min CD, strength x2-3
Did: 15min WU @ 10:09/mi avg (traffic lights), 15min tempo @ 8:31/mi, 20min CD @ 9:20/mi avg, Big 5
I woke up exhausted this morning-- it's the first time in awhile that I've actually been woken up by my alarm, instead of waking on my own before it. Blergh. I didn't have a route planned for this morning (still traveling), so I ended up just wandering around (which contributed to the slow pace of the WU... and probably the tempo). I started my tempo on a decent uphill, and then had a few other slow-downs for figuring out where to go, climbing/descending stairs, etc.
I know for a fact that I wasn't pushing a true tempo pace, but I'm still a little ashamed by how slow my "tempo" was. Still better than nothing, though, right?
Bailed on my strength training, but got in about four miles of walking around campus instead.
 |
| Hooray, Clemson! |
Sunday
Scheduled: 8-12mi long, core x2
Did: 11.03mi @ 9:25/mi avg, Big 5
My travels took me near another running friend's neck of the woods, so I convinced her to join me on my double-digit run this morning (and by "convinced" I mean ask her if she'd pleeeeeease run with me... and plan the route... and provide shower facilities.... and give me coffee afterwards).
The route was much hillier than I was used to, but we eased into things. I found that I both really liked not having any idea where we were going/what lay ahead and also really hated not having an idea of what hills might be coming or how much further we had to go. Fortunately, the hills abated after the first half and we got to run on the Swamp Rabbit Trail for a bit (similar to our local greenway, only with cool shops and stuff to look at), and then take a little tour of Furman University's campus.
Had some other things on my mind and never made it to the core exercises. I've been terrible at these "extras" this week. Maybe I'll try to "make them up" tomorrow....
Total Weekly Mileage: 38.5mi (run), 8.3mi (walk)
Week-Ending Thoughts:
idk... literally too much other stuff going on in life to really think straight about any one thing right now :P
No comments:
Post a Comment