Week-beginning Thoughts:
- Seriously? I have a minimum of 7mi scheduled for each weekday run this week. Ugggghh. Coach is killing me. Good thing I'm a morning person, but, ugggghhhh.
- I feel like a total boss for all of the food prep and schedule prep I've done this weekend. Hope I can keep it up.
Monday
Scheduled: 20min WU, drills, strides, 20min tempo, 20min CD
Did: as scheduled- 20min @ 9:48/mi, 20min @ 8:16/mi, 20min @ 9:26/mi, Big 5
Motivation was a struggle this morning. None of my teammates' schedules aligned with mine, and I don't really like to do workouts by myself outside (I want plenty of reserve energy and focus to bolt if anything sketch happens on a solo run). I went to bed last night planning on treadmilling it, and even charged up my tablet in hopes that the thought of watching a mindless show would provide a bit more motivation to get up and on the 'mill.
Well, I got out of bed, got dressed, and schlepped down to the 'mill... only to find that it wouldn't turn on. Ugggggh. Frustrated, I changed my clothes, loaded up with my mace and other solo running protection gear, and headed out, hoping to find a decent place for the tempo miles. I dreaded it the whole time. In mile training, I didn't do any more than 15min of tempo, and that was a good bit into the program. Today, I had TWENTY WHOLE MINUTES. Oof.
I ran into another problem with not having a good place for strides, and not having access to the drill videos yet, which just provided another hurdle (haha, not literally) to get over to get this workout in and done. Blergh.
Got out, did the warm-up, ran some strides in a bank parking log, and then pushed through tempo miles (a bit slower than a true tempo pace, but, again, running solo = want to not be exhausted in case anything goes south). Over 7mi done, and I was back in the house by 5:45, showered, dressed, breakfasted (with kid+cats taken care of), and off to work before 6:45.
Tuesday
Scheduled: 8mi easy, strength circuit
Did: strength circuit, 8mi @ 9:47/mi avg, Big 5
Feeling like a boss for another 4am wake-up and looooooong run. I was all over with my pace today: from 9-flats to 10:40s and back. Just trying to stay on top of my game and not get pulled along with the herd...
Feeling like a boss for another 4am wake-up and looooooong run. I was all over with my pace today: from 9-flats to 10:40s and back. Just trying to stay on top of my game and not get pulled along with the herd...
Wednesday
Scheduled: rest (planned strength)
Did: rest
Had a rough night with the kiddo and woke up feeling some serious soreness in my hamstrings. At least it's both of them? Still not sure what could've caused that.
Had a rough night with the kiddo and woke up feeling some serious soreness in my hamstrings. At least it's both of them? Still not sure what could've caused that.
Thursday
Scheduled: 20min WU, drills, strides, 3xmile/3min, 20min CD, strength
Did: as scheduled, 8.45mi @ 8:52/mi avg, strength circuit, Big 5
When I woke up and STILL had sore hamstrings, I wasn't sure this workout was going to happen. If I hadn't been meeting teammates, I definitely would have scrapped the workout and just done Sunday's easy 6. Even meeting teammates, I still warned them when we started that I might just be running easy if my legs didn't feel right after the warm-up.
I've decided the single-leg deadlifts from Tuesday's circuit are what caused the soreness. Since it was in both legs, I opted to run easy through the warm-up and re-evaluate. Surprisingly, the warm-up helped, and I actually felt ready to go after the 20min and drills.
Goals for this workout were: 1mi slower than anaerobic threshold, then get faster on each successful one. According to the calculator, based on my recent mile time, my anaerobic threshold pace is 7:33/mi. I figured I'd aim for a 7:50-8:00 first mile, 7:30 second, and see what happened on the third.
First mile: 7:45
This felt SO easy. I checked my splits each 400 to make sure I wasn't too far off an 8/mi pace, and was shocked to see myself a few seconds fast on each. Yay!
Second mile: 7:28
Another manageable mile. I tried to focus on my form after my teammates commented on my twisting, but no luck. Guess I haven't made as much progress as I thought. I loved the mental challenge of trying to hit splits.
Third mile: 7:03
I let it fly on this one, but still wasn't all-out. My first 400m was 1:51, which wasn't fast enough for what I wanted. I spent the rest of the mile doing mental math each 100m to determine where I'd finish if I held that pace. This was fun :) I like math. At the end of my second lap, I was on pace for a 7:08. At the end of my third lap, I was also on pace for a 7:08. Picked it up and shaved another 5s off in my last 400... and still wasn't dead.
This means I could have gone faster. :P Buuuuut, I'd argue that I did what I needed to do to take care of my legs.
Also, super proud to have done 8.5mi with speedwork and strides and drills AND a strength circuit AND stretches all before 6:15am and a full day of work. #winning
When I woke up and STILL had sore hamstrings, I wasn't sure this workout was going to happen. If I hadn't been meeting teammates, I definitely would have scrapped the workout and just done Sunday's easy 6. Even meeting teammates, I still warned them when we started that I might just be running easy if my legs didn't feel right after the warm-up.
I've decided the single-leg deadlifts from Tuesday's circuit are what caused the soreness. Since it was in both legs, I opted to run easy through the warm-up and re-evaluate. Surprisingly, the warm-up helped, and I actually felt ready to go after the 20min and drills.
Goals for this workout were: 1mi slower than anaerobic threshold, then get faster on each successful one. According to the calculator, based on my recent mile time, my anaerobic threshold pace is 7:33/mi. I figured I'd aim for a 7:50-8:00 first mile, 7:30 second, and see what happened on the third.
First mile: 7:45
This felt SO easy. I checked my splits each 400 to make sure I wasn't too far off an 8/mi pace, and was shocked to see myself a few seconds fast on each. Yay!
Second mile: 7:28
Another manageable mile. I tried to focus on my form after my teammates commented on my twisting, but no luck. Guess I haven't made as much progress as I thought. I loved the mental challenge of trying to hit splits.
Third mile: 7:03
I let it fly on this one, but still wasn't all-out. My first 400m was 1:51, which wasn't fast enough for what I wanted. I spent the rest of the mile doing mental math each 100m to determine where I'd finish if I held that pace. This was fun :) I like math. At the end of my second lap, I was on pace for a 7:08. At the end of my third lap, I was also on pace for a 7:08. Picked it up and shaved another 5s off in my last 400... and still wasn't dead.
This means I could have gone faster. :P Buuuuut, I'd argue that I did what I needed to do to take care of my legs.
Also, super proud to have done 8.5mi with speedwork and strides and drills AND a strength circuit AND stretches all before 6:15am and a full day of work. #winning
Friday
Scheduled: rest
Did: rest
Considered getting up to do strength training, but opted to let my body sleep instead. I'm getting soft with this two rest days a week thing... Also, really need to figure out how to revise days of the week so I don't rest on both sides of my heavy workout for the week...
Saturday
Scheduled: 8mi easy
Did: 8.7mi @ 9:50/mi, Big 5
Easy early run. Seriously, this pace felt so easy it was like we were walking. This was the best start to my day: a long run with some of my best friends, followed by an outdoor coffee date. So very grateful to have these beautiful people in my life. 
Sunday
Scheduled: 6mi easy
Did: 6.12mi with stroller @ 9:51/mi avg, Big 5, 18ish mi bike ride (half w/trailer) @ 13ish-mph
Fun stroller running morning. No real commentary about the run. Got out and about this afternoon for a brewery ride. Felt good to move my legs in a different way, but, man, I'm not excited about tomorrow's hill workout after pulling a trailer up some serious hills on the bike...  |
| brewery Sunday |
Total Weekly Mileage: 37.87 (run), 18.11 (bike)
Week-ending Thoughts:
- Still crushing the clean-eating thing, though I am a bit frustrated that I haven't lost any more weight despite restricting calories and eating clean. Seems like I need to get back on the strength training wagon if I want that to happen.
- I need to get some sort of strength workout back into my life. I'd planned on doing a DIY bootcamp routine on one of my prescribed rest days, but my body's really wanted the extra sleep this week. Strength training just isn't "fun" like running or cycling. I have to to think too much while I'm doing it: counting reps, moving from one exercise to another, etc. just isn't relaxing.
- This is the first week I've actually felt the workouts. I've been a bit tired, and definitely don't have the freshest of legs anymore. Guess that's because I'm finally out of what my body considers "low mileage" ;)
- Had some leg soreness this week, but nothing big.
- I'd love to be able to go out and actually push myself on a bike. I'm generally always with the family or only riding when I'm injured, which means no pace-pushing. I got a little ahead of myself today and ended up riding around 16mph for a bit. Might be fun to do a ride somewhere where pace is the goal, instead of just fun and transport.
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