Week-beginning Thoughts:
I'm looking forward to getting back into my mileage, but this week will still be light on effort as I recover from a week of strep throat.
I'm looking forward to getting back into my mileage, but this week will still be light on effort as I recover from a week of strep throat.
Monday
Scheduled: rest
Did: rest
Rest day best day.
Tuesday
Scheduled: 8PRO
Did: 5mi easy, 2mi tempo, 1mi CD = 8.01 @ 9:09/mi avg, Big 5
While my schedule had an 8mi progression run, I knew better than to attempt that only three days after starting to recover from last week's strep throat incident. I made tentative plans to do 3mi WU, 4mi PRO, 1mi CD, but found myself incredibly unmotivated to go alone for the PRO (the faster teammate who usually pushes me on Tuesdays was out of town this week). Instead, I extended the warm-up/easy mileage to 5, pushed for two miles of "tempo" (8:28 and 8:06), then cooled down. That was about all I could do today, so I definitely made the right call modifying the workout.
Wednesday
Scheduled: 5mi easy
Did: 5.05mi @ 9:20/mi avg, Big 5
Weee, easy mileage! I get so excited about Wednesday runs these days; it's so nice to feel like all I'm doing is showing up to hang out with my friends (instead of "working" at all on a workout). Of course, while I went in with that mentality, I was already complaining about how un-easy the run felt before we'd hit the first mile marker.
Weee, easy mileage! I get so excited about Wednesday runs these days; it's so nice to feel like all I'm doing is showing up to hang out with my friends (instead of "working" at all on a workout). Of course, while I went in with that mentality, I was already complaining about how un-easy the run felt before we'd hit the first mile marker.
Thursday
Scheduled:
Did: 6.86mi @ 8:54/mi avg
1000m hard, 200m recovery, 400m hill, 400m recovery... and then back to the 1000m. Repeat for a total of five times. The interval workouts on my plan are based on the group meetup location, so I had to modify this for my topography. It ended up being more of a ~1000m hard, 400m downhill recovery, 400m hill, 200m recovery, all on roads.The 1000m repeats always felt slow, but I was actually running a pretty solid pace
1000m 4:43, 4:54, 4:53, 4:55
Hill: 8:28/mi, 8:42/mi, 8:29/mi, 8:43/mi
The fact that I haven't done much hillwork was incredibly evident this morning. Climbing the YMCA hill, which has a hard grade that abruptly changes to a harder grade about halfway up, was a struggle. Due to both time constraints and not wanting to do too much too soon, I cut this workout to four repeats instead of five.
 |
| Hello, hills. |
Friday
Scheduled: strength + yoga
Did: 18min strength, 8min yoga, 1.5mi walk
I'm starting to love my "new" regimen of Monday and Friday mornings "off". Not having to travel anywhere before work really helps me feel less stressed, and I get a little more sleep these mornings, too. For today's workout, I shortened an old bootcamp kettlebell routine (and did it with dumbbells), and finished off with an 8min morning yoga video. Super way to set the tone for the weekend.
Also got sports massage to workout this lingering knot in my calf, as well as some back issues from either twisting on the hill repeats or sleeping funny.
Saturday
Scheduled: 12mi easy
Did: 2.52mi @ 9:39/mi avg plus 10.44mi @ 8:37/mi avg = 12.96mi @ 8:49/mi Big 5, 2mi walk
I had a REALLY good run today. I woke up without any back or calf problems (yay), and got in a couple miles pre-training with a friend, nice and easy around Armour. For training itself, I was kind of absurdly excited to find I was the ONLY woman in the 8min/mi group when we took off. I've worked really hard to get myself to this fitness level, and I'm so proud to be where I am.
Our route was hilly AF, through Virginia Highlands, but, for whatever reason, I found myself excited to run the hills. I enjoy running through the neighborhoods of downtown Atlanta, especially the ones we don't frequent on our Saturday routes.
The run itself was really enjoyable. While some of the hills were tough, we fell into a good rhythm of slowing just enough on the hills while capitalizing on the declines. SUCH a good feeling.
We finished well over ten miles (with a couple water refill/traffic light breaks, excluded from the net time) in under 1:30. My 10mi race PR is 1:30:04, and I remember not having another second in me on that course. I'm just tickled pink by this, and can't wait for a 5K race soon to really capitalize on this fitness at a short distance before heading into the Thanksgiving half.
Our route was hilly AF, through Virginia Highlands, but, for whatever reason, I found myself excited to run the hills. I enjoy running through the neighborhoods of downtown Atlanta, especially the ones we don't frequent on our Saturday routes.
The run itself was really enjoyable. While some of the hills were tough, we fell into a good rhythm of slowing just enough on the hills while capitalizing on the declines. SUCH a good feeling.
We finished well over ten miles (with a couple water refill/traffic light breaks, excluded from the net time) in under 1:30. My 10mi race PR is 1:30:04, and I remember not having another second in me on that course. I'm just tickled pink by this, and can't wait for a 5K race soon to really capitalize on this fitness at a short distance before heading into the Thanksgiving half.
Sunday
Scheduled: 5mi easy
Did: 5.15mi @ 9:26/mi avg, Big 5
Easy stroller run by the river today. Sunday mornings are definitely my favorite time the of the entire week. Running, potato, friends, and relaxation. <3
Easy stroller run by the river today. Sunday mornings are definitely my favorite time the of the entire week. Running, potato, friends, and relaxation. <3
Total Weekly Mileage: 38.02
Week-ending Thoughts:
- I'm super proud of the work I've put in to get where I'm at. Running truly is a "you get out of it what you put into it" thing.
- I really need to find a Sunday 5K in the next week or two. I'm anxious to see where I'm at... and to get at least ONE PR this year.
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