Week-beginning Thoughts:
Um, I don't really have any?
Monday
Scheduled: rest
Did: rest
Used the rest day to catch up on some work.
Tuesday
Scheduled: 8mi PRO
Did: 1 WU, 4 PRO, 1CD = 6.32mi total @ 8:46/mi avg
Whelp, I read the wrong week of my training plan when planning out this week's runs, and thought I only had 5 to do today. Oops.
I had a loose goal of finishing the 4 PRO with a sub-8/mi, but no real plans on how to get there. After the first warm-up mile, I started doing the math to figure out what I should try to hit to make that sub-8 reasonable.
First mile (8:38 in-run, 8:40, evidently, on the output) felt comfortable. I thought I'd wind up with a 9, and then try to hit 8:40, 8:20, and just under 8:00 for the remainder.
Second mile (8:18 in-run, 8:19 here) was a bit of a challenge. I spent this mile thinking "wow, if you'd done even a handful of these tempo/progression runs during 10K training, Sizzler might've been better". :P
Third mile (8:00 in-run, 8:03 here) was a mile of "this is the last hilly mile" on repeat in my head. I kept track of my 400m splits, trying to
Fourth mile (7:43 in-run, 7:44 here) was a mental struggle. Part of me wanted to throw in the towel because I'd already hit my "~sub-8" mile, and now knew I'd have to go even FASTER on this one. But, my faster teammate was there, just ahead of me, pulling me along again, so I followed.
...and then happily took a 30s walk break as soon as my watch clicked over. :)
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| Weird. All of these splits were a bit different from what my watch showed me in-run... |
Wednesday
Scheduled: 5mi easy
Did: 5mi easy
Being up from 1:35-3:35am with the little one did NOT make for a pleasant morning. I almost bailed, but figured I'd have a better day if I ran... so I did. Definitely the right call. You regret 100% of the workouts you never do.
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| but, seriously, so tired.... |
Thursday
Scheduled: 1mi WU, 8x800/400m, 1mi CD
Did: as scheduled @ 9:24/mi avg, Big 5
Last night, I was pumped to get up at 4:05am and go run speedwork through rain and 16mph winds (aka Hurricane Michael)... but I ended up not being able to sleep much, and found myself wide awake at 2am dreading the thought of running in the rain I was hearing. Add that to the fact that one of my teammates already said she wasn't going to the track due to wet surface + fast running = slip = break something, and, well, by the time 4:05am came, my enthusiasm had waned.
But, it was one of those "how bad do you want it?" kind of mornings. I certainly didn't want to go run my speedwork solo on my basement treadmill, but I also didn't want to be behind (even more) in workouts, or push track day to Friday and have to work out how that would affect my other running, family, and work obligations/plans. So, I got up, found my ipad, put on some Downton Abbey, looked up my target mph settings for the 800s, and started the dreadmill slog.
The warm-up went fine, but the first interval felt CRAZY fast. Like, I couldn't get the necessary turnover to keep the specified treadmill setting. So, I bumped it down 0.1mph and pushed through. The entire remainder of the workout was a series of negotiations with myself:
"Just get 4 out the 8, then you can stop"
"Oh, you're recovering, surely you can at least do 6 repeats, right? That'll be the Level 2 workout for the week. You had strep last week, that's good enough."
"You made it through 6. If you stop now, you'll still be 1.5 miles short this week... in addition to the 2 you're short from Tuesday. Just make it one more..."
"Alright, you did 7. Really, you're going to quit with just one more left? You don't have one measly 800m left in you?"
I walked 300m of the recoveries, and then jogged the last 100m, but got it done.
Last night, I was pumped to get up at 4:05am and go run speedwork through rain and 16mph winds (aka Hurricane Michael)... but I ended up not being able to sleep much, and found myself wide awake at 2am dreading the thought of running in the rain I was hearing. Add that to the fact that one of my teammates already said she wasn't going to the track due to wet surface + fast running = slip = break something, and, well, by the time 4:05am came, my enthusiasm had waned.
But, it was one of those "how bad do you want it?" kind of mornings. I certainly didn't want to go run my speedwork solo on my basement treadmill, but I also didn't want to be behind (even more) in workouts, or push track day to Friday and have to work out how that would affect my other running, family, and work obligations/plans. So, I got up, found my ipad, put on some Downton Abbey, looked up my target mph settings for the 800s, and started the dreadmill slog.
The warm-up went fine, but the first interval felt CRAZY fast. Like, I couldn't get the necessary turnover to keep the specified treadmill setting. So, I bumped it down 0.1mph and pushed through. The entire remainder of the workout was a series of negotiations with myself:
"Just get 4 out the 8, then you can stop"
"Oh, you're recovering, surely you can at least do 6 repeats, right? That'll be the Level 2 workout for the week. You had strep last week, that's good enough."
"You made it through 6. If you stop now, you'll still be 1.5 miles short this week... in addition to the 2 you're short from Tuesday. Just make it one more..."
"Alright, you did 7. Really, you're going to quit with just one more left? You don't have one measly 800m left in you?"
I walked 300m of the recoveries, and then jogged the last 100m, but got it done.
Friday
Scheduled: strength + yoga
Did: strength + yoga
I had a LOT of glute tightness and issues yesterday, so today's session was all about IT band, glutes, and hamstrings. I definitely appreciate having this strength/yoga session scheduled in each week. Such a great decision.
I had a LOT of glute tightness and issues yesterday, so today's session was all about IT band, glutes, and hamstrings. I definitely appreciate having this strength/yoga session scheduled in each week. Such a great decision.
Saturday
Scheduled: 13
Did: 3.2 @ 9:31/mi plus 11.01 @ 8:34/mi avg = 14.2mi total @ 8:46/mi
Another fantastic run that's pretty near a PR-pace for the mileage. My glute felt fine today (thanks to some serious attention yesterday-- I'm learning!), and I'm pretty pumped about races in my future. Also, I finished this run really wanting to continue for another 5K or so. Hooray, fall!
Sunday
Scheduled: 5
Did: 7.14mi @ 9:43/mi
Happy run with my Running Mamas and our munchkins. <3
Total Weekly Mileage: 40.72
Week-ending Thoughts:
I'm averaging over 30 miles/week for the entire year of 2018, and feeling like a boss.
Life is good.
I'm averaging over 30 miles/week for the entire year of 2018, and feeling like a boss.
Life is good.
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