Week-beginning Thoughts:
Wooo, week 5!
Wooo, week 5!
Monday
Scheduled: 10min WU, 2x5min tempo/2min rest, 6x30s @ MP, 15min CD
Did: as scheduled = 5.41mi @ 8:53/mi avg, plus 5mi treadmill desk walking during conf call
I kind of like my Mondays. I get up at 3 or 4am, whenever the baby wakes, get a few hours of work in, then do my run after drop-off, before heading back for another round of work.
Today, I decided to run at the river since it's flat and peaceful. It felt a little cool, so I opted for a shirt this morning, something I haven't done in quite awhile. Within the first mile of my warm-up, I regretted the decision.
This workout didn't seem like much at first glance, but it ended up being pretty intense. Once I started, I felt like a machine, just rolling straight from one interval to the next.
Tempo:
7:15/mi,
7:29/mi
MP Strides:
5:51
6:52 (heard a "too slow" beep and assumed the interval was done-- that was wrong)
6:06
6:25
6:17
6:01
Tuesday
Did: 6.36mi easy @ 9:56/mi avg
Celebrated my 10,000th mile since I started tracking this running thing back a decade ago. How fitting it happened on a 10KTuesday ;)
Wednesday
Did: 40min various Beachbody workouts, 1.25mi treadmill walk
Did a short lunch workout of lifting and such, then finished up the day with a working treadmill desk walk
Thursday
Did: 10min WU, 10min tempo, 5min rest, 4x400m/90s, CD = 6.13mi @ 9:35/mi avg
Ooh, this was a fun workout. The tempo went by pretty fast (1.4mi = 7:09/mi avg). I felt strong.
The 400s were mentally grueling. I started off with the goal of hitting 90s (a 6:00 pace). If I can hit those with 90s recoveries, I thought, maybe I can go juuuust a little slower for the mile, doing them all back-to-back-to-back-to-back.
I tracked myself at the 100m marks for each of the 400s, and was pleased when my first split was closer to 20s (as opposed to the 22.5 that would equate to a 90s 400m). I felt strong each time, but also felt like I didn't really have much left in the tank if I'd had to hold the pace instead of enjoying a 90s recovery. I had to remind myself on each of them "there are only FOUR; you don't get a slack-off one; make them all COUNT".
So, they turned out pretty well, especially comparing them to previous rounds through this same workout.
| 2020 | 2018 | 2017 | |
| 400m #1 | 84 | 82 | 87 |
| 400m #2 | 87 | 85 | 88 |
| 400m #3 | 87 | 93 | 90 |
| 400m #4 | 88 | 91 | 90 |
Mile ? 6:31 6:19
Friday
Did: 30min Beachbody workout, 5mi @ 9:32/mi avg, 15min yoga
Got up, fit in a lifting/boxing workout, and then pushed hard on a deadline for work, which was at noon. After that, I treated myself to a lunch run. I wasn't terribly excited about running in the heat, but I ended up absolutely loving it. I've been stressing so much lately about the state of the world, and running 5 sun-filled, hot miles was super cathartic. I just changed my attitude about sun running, and leaned into the heat, letting it warm my body, soak my skin, and make me feel alive.
Saturday
Did: 10.44mi @9:32/mi avg, plus 3.25mi @ 13:37/mi avg run alongside kid biking.... soooo, half marathon?
Man... today was a tough one. My husband needed to cut the run short, so we did a 6mi ONB and then he took the kids home while I continued on. The first 6mi had been fine, but my watch crapped out on me (AGAIN) right around the time I split from my family... which meant I had to go by memory to make up a good 4ish mile route that would get me to 10mi total and, more importantly, end at home.
I made it, but those last four miles without water (I normally keep a water bottle in the stroller on Saturday runs) were touuuuugh. When I got home, I felt so spent. It's been a long week of training, workouts, life/work/pandemic stress, and I'm definitely feeling it-- not in an "OMG, I can't handle this" way, but just a really pleasant, strong, and accomplished feeling.
...and then we went out for round 2, because the oldest wanted to bike. I ran alongside and got the fartlek of my life.
Sunday
Did: 12min WU, 6x30s hill repeats, 15min CD = 3.62mi @ 9:46/mi avg, plus 1.5mi walking
Pretty good workout today. The 30s hills felt tough.
Total Weekly Mileage: 40.1mi (running)
Week-ending Thoughts:
- I feel like I definitely worked this week. Looking forward to next Saturday's.
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