Week-beginning Thought:
I've got a new training plan. Goody, goody :) I took the half training plan (for the group I run lead for), and have modified it a bit to focus on my weaknesses. Each week, I've got:
- (1) double-digit+ run
- (1) long workout (tempo, out-and-back, or progression) where I'll focus on endurance and mental stamina
- (1) short interval workout (track repeats or hills) for strength and speed; might add in some 10min tempo before these occasionally, since I loved to hate that in Coach Nick's plan
- (2) easy mileage days
- (1) dedicated strength+yoga day, where I'll focus on myself and my intentions for the day... and also get a minimum of 15min lifting in
- (1) rest day, which might be another day of yoga, or walking, or absolutely nothing
Let's do this.
Monday
Scheduled: nada
Did: 4.69mi @ 9:04/mi avg, Big 5, 1.2mi walk
Didn't plan on running today, but it just kind of felt right. I miss the days of sleeping in until 5:30, getting up, having my coffee alone, having breakfast and daycare drop-off with my family, and then getting a nice, solo run at sunrise before a day of knocking out errands and to-do list items. It was nice to have that today.
Didn't plan on running today, but it just kind of felt right. I miss the days of sleeping in until 5:30, getting up, having my coffee alone, having breakfast and daycare drop-off with my family, and then getting a nice, solo run at sunrise before a day of knocking out errands and to-do list items. It was nice to have that today.
Tuesday
Scheduled: 7 PRO
Did: 7.04mi @ 9:25/mi avg, Big 5
Awww, yeah. I've had my week off to recover from Sizzler, and now I'm ready for some endurance training. Even if it's 100% humidity...
I started today's progression run super slowly, wanting to let my legs actually warm-up. It felt nice to run that slowly, for a bit. I had it in my head that I'd do a full 7mi progression, starting a little slower than 10, and ending at a sub-8. But I eventually realized that I probably wanted a cool-down mile... so I pushed through six and then let myself jog in the last mile. My last mile wasn't a sub-8, but I still like how this progression run turned out.
Awww, yeah. I've had my week off to recover from Sizzler, and now I'm ready for some endurance training. Even if it's 100% humidity...
I started today's progression run super slowly, wanting to let my legs actually warm-up. It felt nice to run that slowly, for a bit. I had it in my head that I'd do a full 7mi progression, starting a little slower than 10, and ending at a sub-8. But I eventually realized that I probably wanted a cool-down mile... so I pushed through six and then let myself jog in the last mile. My last mile wasn't a sub-8, but I still like how this progression run turned out.
 |
| Mile Splits: 10:51, 9:58. 9:22, 9:00, 8:57, 8:11 |
Wednesday
Scheduled: rest
Did: yep
Another mentally grueling day.
Another mentally grueling day.
Thursday
Scheduled: 6mi tempo (1WU, 4 tempo, 1CD)
Did: as scheduled, 6mi @ 8:42/mi avg, Big 5
Weeee, tempo miles. I was grateful to have a teammate plan out today's route so I didn't have to think for once. All I had to do was run. My training plan technically says "6 tempo", but Coach said that could be 1mi WU, 6mi tempo, 1mi CD, or 6mi total, with whatever WU/CD I needed. I still haven't figured out what my tempo pace ought to be right now, because I'm still unsure what my goal is. I'm technically following a training plan for the Thanksgiving Half, but also want to knock out a fast 5K on the way. Tempo pace for a half is definitely different than tempo pace for a 5K, as is the number of miles I'd be running that pace FOR. Considering I had a 10K "tempo" run at Sizzler last week, I opted to go in-between and run 1mi WU, 4mi tempo, 1mi CD. I'd hoped for around an 8:15/mi pace, which is more in-line with what I'm hoping to hit at the half.
It felt good. Miles shook out at:
8:07
8:04
8:09 (mostly uphill)
7:43 (mostly downhill)
It was definitely a challenge to hold the pace, but much more of a mental challenge than a physical one. I found myself thinking, "Man, I'm bored" a lot more than "ohgodcanistopyet". Still, I definitely pushed myself enough physically to get into that happy place where I can't think about anything else or any life stress, because all my energy is going towards pushing my body. That is the biggest reason I run.
Weeee, tempo miles. I was grateful to have a teammate plan out today's route so I didn't have to think for once. All I had to do was run. My training plan technically says "6 tempo", but Coach said that could be 1mi WU, 6mi tempo, 1mi CD, or 6mi total, with whatever WU/CD I needed. I still haven't figured out what my tempo pace ought to be right now, because I'm still unsure what my goal is. I'm technically following a training plan for the Thanksgiving Half, but also want to knock out a fast 5K on the way. Tempo pace for a half is definitely different than tempo pace for a 5K, as is the number of miles I'd be running that pace FOR. Considering I had a 10K "tempo" run at Sizzler last week, I opted to go in-between and run 1mi WU, 4mi tempo, 1mi CD. I'd hoped for around an 8:15/mi pace, which is more in-line with what I'm hoping to hit at the half.
It felt good. Miles shook out at:
8:07
8:04
8:09 (mostly uphill)
7:43 (mostly downhill)
It was definitely a challenge to hold the pace, but much more of a mental challenge than a physical one. I found myself thinking, "Man, I'm bored" a lot more than "ohgodcanistopyet". Still, I definitely pushed myself enough physically to get into that happy place where I can't think about anything else or any life stress, because all my energy is going towards pushing my body. That is the biggest reason I run.
Friday
Scheduled: strength
Did: 15min weights, 10min core, 10min yoga
When I woke up this morning, I didn't feel like getting out of bed. Without the accountability of a group, I found myself entirely unmotivated to go workout. I didn't have miles on my training plan- just a strength training session, and it would be really easy to skip that... the same way I have for the past few weeks.
I've also realized that, if I don't make it happen, it won't happen. I can't wait around for time to lift/yoga/anything else to just magically appear, because it won't.
So, I got up, made myself a strength workout, and got going. I was a bit ambitious with the exercises, weights, and durations I chose considering I haven't done these things for several months. My original plan of 6x through my circuit was cut to 3, but 15min of solid weight lifting is better than none.
I did 50s on/10s rest of:
1) 10# dumbbell row
2) 10# dumbbell shoulder press
3) push-ups (could get through 2-3 before moving to knees)
4) 10# dumbbell chest press (the only activity I didn't start fatiguing out on)
5) 10# dumbbell fly
and then finished with 10min of core exercises.
...and then made time for 10min of yoga, which is something I really need in my life these days. Definitely glad I got up and out of bed before 5am. :)
When I woke up this morning, I didn't feel like getting out of bed. Without the accountability of a group, I found myself entirely unmotivated to go workout. I didn't have miles on my training plan- just a strength training session, and it would be really easy to skip that... the same way I have for the past few weeks.
I've also realized that, if I don't make it happen, it won't happen. I can't wait around for time to lift/yoga/anything else to just magically appear, because it won't.
So, I got up, made myself a strength workout, and got going. I was a bit ambitious with the exercises, weights, and durations I chose considering I haven't done these things for several months. My original plan of 6x through my circuit was cut to 3, but 15min of solid weight lifting is better than none.
I did 50s on/10s rest of:
1) 10# dumbbell row
2) 10# dumbbell shoulder press
3) push-ups (could get through 2-3 before moving to knees)
4) 10# dumbbell chest press (the only activity I didn't start fatiguing out on)
5) 10# dumbbell fly
and then finished with 10min of core exercises.
...and then made time for 10min of yoga, which is something I really need in my life these days. Definitely glad I got up and out of bed before 5am. :)
Saturday
Scheduled: 10mi easy
Did: 10.62mi @ 8:48/mi avg, Big 5
Another fantastic run with Atlanta Track Club's In-Training Program. I got a chance to run early with a bunch of women, and felt fantastic to be part of this awesome pack of fast females doing extra mileage around the industrial park at 6:30am. For the actual training run, I found myself amongst a handful of other mother runners, and we ended up talking just as much about motherhood as we did about running. What a fantastic way to spend the morning.
Another fantastic run with Atlanta Track Club's In-Training Program. I got a chance to run early with a bunch of women, and felt fantastic to be part of this awesome pack of fast females doing extra mileage around the industrial park at 6:30am. For the actual training run, I found myself amongst a handful of other mother runners, and we ended up talking just as much about motherhood as we did about running. What a fantastic way to spend the morning.
 |
| Since the full marathon program is also starting from the Club office this month, I got to hang with one of my other mother runner friends before her training run. Check out her blog about her first marathon training experience here: https://atlponytail.com/blog/ , and support her fundraising efforts for Kilometer Kids |
Sunday
Scheduled: 5mi easy
Did: 5.04mi @ 9:36/mi avg, Big 5 (delayed)
Heavy rain threatened to deter our Running Mamas meet-up, but we ended up with just drizzle. Our normal route is only 4.25mi, and I was ready to take the easy way out and just stop at the cars today... but my teammate headed off those thoughts by saying, "I know you had wanted 5. Let's just go around the parking lot a few more times." Can't argue with that. :)
Heavy rain threatened to deter our Running Mamas meet-up, but we ended up with just drizzle. Our normal route is only 4.25mi, and I was ready to take the easy way out and just stop at the cars today... but my teammate headed off those thoughts by saying, "I know you had wanted 5. Let's just go around the parking lot a few more times." Can't argue with that. :)
Total Weekly Mileage: 33.42
Week-ending Thoughts:
I wish I'd been doing this sort of training all along. Sizzler probably would have ended up differently. Oh well. Live and learn.
I wish I'd been doing this sort of training all along. Sizzler probably would have ended up differently. Oh well. Live and learn.
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