Week-beginning Thoughts:
Halfway through = good time to re-evaluate my plan and see if it's working for me. I modified a lot of my progression runs to have a tempo component instead.
Halfway through = good time to re-evaluate my plan and see if it's working for me. I modified a lot of my progression runs to have a tempo component instead.
Monday
Scheduled: rest
Did: rest
Just a long day of being tired :P
Did: rest
Just a long day of being tired :P
Tuesday
Scheduled: 6.22mi with some hills
Did: 6.33mi @ 9:12/mi avg, Big 5
Unintentional progression run today :D Felt fun and easy.
Did: 6.33mi @ 9:12/mi avg, Big 5
Unintentional progression run today :D Felt fun and easy.
Wednesday
Scheduled: XT
Did: rest
Yeah, this XT thing isn't ever going to happen... I should probably just own it.
Did: rest
Yeah, this XT thing isn't ever going to happen... I should probably just own it.
Thursday
Scheduled: 1.5mi WU, 3xmile (7:28)/400, 1mi CD
Did: 1.5mi WU, 3xmile (7:15, 7:12, 7:07), 1mi CD = 6.51mi @ 8:39/mi avg, Big 2
When you wake up at 4am to the sound of pouring rain, it's pretty hard to roll over, hop out of bed, and get set for mile repeats at the track. I am consistently grateful for my teammates, who also keep showing up.
As it turned out, the rain stopped by the time I arrived at our parking spot (yay). I wasn't feeling a 7:28mi when the warm-up was over, but vowed to do what I could, and enjoyed mental math for the first 200m, trying to figure out what I needed to hit at various points. I ended up deciding to base everything off a 2:00 400m, lapping my watch each quarter mile, and keeping track of how far below 2:00 I was on each lap, recognizing that I needed a total deficit of 32s over the four laps in order to hit my 7:28 goal.
I was pleasantly surprised at how easy 1:50s were coming, focused on my forward lean and arm swing, and ended up with an exceptional workout.
Did: 1.5mi WU, 3xmile (7:15, 7:12, 7:07), 1mi CD = 6.51mi @ 8:39/mi avg, Big 2
When you wake up at 4am to the sound of pouring rain, it's pretty hard to roll over, hop out of bed, and get set for mile repeats at the track. I am consistently grateful for my teammates, who also keep showing up.
 |
| Let's do this. |
As it turned out, the rain stopped by the time I arrived at our parking spot (yay). I wasn't feeling a 7:28mi when the warm-up was over, but vowed to do what I could, and enjoyed mental math for the first 200m, trying to figure out what I needed to hit at various points. I ended up deciding to base everything off a 2:00 400m, lapping my watch each quarter mile, and keeping track of how far below 2:00 I was on each lap, recognizing that I needed a total deficit of 32s over the four laps in order to hit my 7:28 goal.
I was pleasantly surprised at how easy 1:50s were coming, focused on my forward lean and arm swing, and ended up with an exceptional workout.
 |
| You know what that means, though: I could've gone faster :P |
Friday
Scheduled: 3mi easy
Did: 3mi @ 9:49/mi avg on treadmill
I am SO glad I started doing these "treadmill Fridays". The only thing getting me out of bed in time to run is the promise of running easy, easy miles while distracting myself with some Netflix. It's far more appealing than running solo pre-dawn outdoors.
Did: 3mi @ 9:49/mi avg on treadmill
I am SO glad I started doing these "treadmill Fridays". The only thing getting me out of bed in time to run is the promise of running easy, easy miles while distracting myself with some Netflix. It's far more appealing than running solo pre-dawn outdoors.
 |
| Exhibit A: challenges of getting dressed in the dark... |
Saturday
Scheduled: 9.5mi (1mi WU, 3x2mi(16:00)/800, 1mi CD)
Did: 5mi WU, 3mi tempo, 2mi CD = 10:00mi @ 9:00/mi avg
My usual Saturday training buddy was out of town today, but I was able to engage another teammate to run the first bit of my workout. Since she wasn't up for tempo miles, I decided to do 5mi easy with her, 3mi of tempo, and then close down with another cool-down mile. The first five went super easy, which was a bit of a shock since we were mid-to-low 9s for almost all of them.
...and then it was time to drop the hammer.
I had a roughly 1mi stretch of road that I'd planned on just doing a couple ONBs on for the tempo: out hard, back hard, out hard, and then easy. I knew I should be able to do an 8min pace for the three miles, but also knew I didn't really want to. There's that "this is good mental training" bit. :P
The "out" stretch is downhill, and it showed in my 7:40 first mile. IThe back was a little harder, and I tried to imagine the last hill of the Hearts and Soles race, and channel a bit of that. I had to keep reminding myself that, if it was really too fast to maintain, then I'd have no choice but to slow down my last mile, and that would be okay. It's much better to push yourself to your limit and find out in training than to shy away from pushing yourself because it "might" be hard.
Mile 2= 8:05. Not too bad, for a 100+ foot of gain. I definitely didn't slack on the first few miles, though. My last mile was a good one. I dropped my handheld about 0.5mi in and focused on using my arms. 7:38. Awww, yeah.
...and then I kept running hard to finish a 5K.
24:12. That's SOLID. And that's after 5mi of hills. On a morning where I had limited sleep.
I'm feeling REALLY good about my next 5K race effort.
Did: 5mi WU, 3mi tempo, 2mi CD = 10:00mi @ 9:00/mi avg
My usual Saturday training buddy was out of town today, but I was able to engage another teammate to run the first bit of my workout. Since she wasn't up for tempo miles, I decided to do 5mi easy with her, 3mi of tempo, and then close down with another cool-down mile. The first five went super easy, which was a bit of a shock since we were mid-to-low 9s for almost all of them.
...and then it was time to drop the hammer.
I had a roughly 1mi stretch of road that I'd planned on just doing a couple ONBs on for the tempo: out hard, back hard, out hard, and then easy. I knew I should be able to do an 8min pace for the three miles, but also knew I didn't really want to. There's that "this is good mental training" bit. :P
The "out" stretch is downhill, and it showed in my 7:40 first mile. IThe back was a little harder, and I tried to imagine the last hill of the Hearts and Soles race, and channel a bit of that. I had to keep reminding myself that, if it was really too fast to maintain, then I'd have no choice but to slow down my last mile, and that would be okay. It's much better to push yourself to your limit and find out in training than to shy away from pushing yourself because it "might" be hard.
Mile 2= 8:05. Not too bad, for a 100+ foot of gain. I definitely didn't slack on the first few miles, though. My last mile was a good one. I dropped my handheld about 0.5mi in and focused on using my arms. 7:38. Awww, yeah.
...and then I kept running hard to finish a 5K.
24:12. That's SOLID. And that's after 5mi of hills. On a morning where I had limited sleep.
I'm feeling REALLY good about my next 5K race effort.
 |
| ...and then I spent 7hrs rehearsing, singing, and dancing with my show chorus, wearing a 20lb weight in the form of a Squishy baby :) |
Sunday
Scheduled: 4-5mi easy with stroller
Did: 4.0mi with my family @ 9:29/mi avg
Fun family morning on the greenway.
Did: 4.0mi with my family @ 9:29/mi avg
Fun family morning on the greenway.
Total Weekly Mileage: 29.84
Week-ending Thoughts:
- I am in REALLY great shape, but I need more mental training to be able to capitalize on my physical condition
- Life has improved exponentially with my new job/shorter commute
- I am happy :)
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