5K Training: Week 4/12

Week-beginning Thoughts:
I'm feeling pretty good.

Monday

Scheduled: rest
Did: Stroller Strides, 3mi zoo walk
Good times with kids and friends.

 

Tuesday

Scheduled: 10K with strides

Did: 6.26mi @ 9:36/mi, another 5mi of museum walking

Did a few strides as part of today's 10KTuesday route in preparation for tomorrow's race.

Wednesday

Scheduled: XT or rest

Did: warmup + Resolution Run + cool-down = 2.19mi @ 9:44/mi avg, Big 5

Good start to the year.

Thursday

Scheduled: 1mi WU, 10x400(1:44)/400, 1mi CD

Did: 1mi WU, 8x400(<1:44)/400, 1mi CD = 6.24mi @ 9:11/mi avg, Big 5, Stroller Strides

Had the ROUGHEST night of (lack of) sleep in a long time + hard race the day before + cold rain starting = modified the workout a bit to only do 8 repeats instead of 10. This was the right call.

Splits:

1:43

1:42

1:42

1:40

...and then I focused on leaning forward, pulling my elbows back, and using my core to keep my body from twisting

1:38

1:38

1:39

1:38

...and dropped a few seconds/lap without any increase in perceived effort.

Huh. Maybe there's something to focusing on my form. ;)

Strides Life

Friday

Scheduled: 3mi easy

Did: Stroller Strides

Figured Wednesday made up for this run.

baby <3s strides

Saturday

Did: 10.01mi (4WU, 4tempo, 2CD) @ 9:25/mi avg, Big 5

Another day where I did NOT want to workout, and only really made it out there because another mother runner was meeting me, and I knew we could spend the first 4 (if no thte full 10) miles commiserating over our babies' poor sleep habits, and encouraging/supporting each other in all things life. 

WU: 10:19, 9:59, 9:46, 9:40
Tempo: 8:36, 8:44, 8:29, 8:06
CD: 10:09, 10:15

While it might look like I had good paces, I'm actually pretty disappointed with this workout. I'm excellent at naturally "kicking" to finish a race, or gradual progressions. What I need more practice at is hitting a slightly uncomfortable pace, and then holding it, consistently, for a few miles. I didn't really focus on the purpose of the workout during the run, and it showed. Yet again, I have a super-fast "last mile", and some lack-luster "other miles". 

One of the workouts I saw when I was developing my plan involved a "strong finish" after tempo miles or distance. I think that's probably what I want to focus on next time I have a tempo run-- maybe something like 3mi at 8:00, and then drop the hammer for one?

this might be my weirdest run outfit ever:
calf sleeves, knee-length compression shorts, a 100% reflective sports bra, arm sleeves, a wiiiide earband, and a visor, plus a light-up vest (hadn't planned on taking my shirt off today... lol)

Bonus: my amazing husband even took the kids for an hour after his run so that I could go upstairs and try to nap mid-morning. It didn't work out (after 20min, my oldest came up to use the bathroom singing "Rudolph the Red-nosed Reindeer" VERY loudly), but the thought was nice. 

Sunday

Did: 4.5mi stroller run @ 9:53/mi avg, Big 5

Went out in the afternoon due to other events, but had company, which made it manageable to get out after lunch. Had another issue where I overdressed and wound up repping the SportsBraSquad. 

Total Weekly Mileage: 29.2

Week-ending Thoughts:

• Good-bye, maternity leave :'(