Miler Method #4: Week 4/6

Week-beginning Thoughts:

How is it almost October? So many of the default events I use to mark the passage of time (USATF Nationals, Peachtree, summer vacation, etc) haven't happened, and it's really throwing my mind for a loop. 

Monday

Scheduled: 15-20min WU, 4x5min tempo/90s recovery, 10-15min CD

Did: as scheduled = 5.57mi @ 9:09/mi avg

Man, I need to stretch more. As soon as I started running this morning, I had a tightness in both upper glutes that was almost debilitating. Eek. I was able to push through, though.

Tempo was hard. I think that's probably indicative that I shouldn't have swapped prescribed days around the way I did (i.e. in such a way that I ended up having back to back tempo days). Oh well. Even if I didn't hit the paces I wanted, I definitely exerted the right amount of effort for the day. 

Tuesday

Scheduled: 5-7mi easy + 2-3xCore

Did: 2x Core, 10KTuesday @ 9:40/mi avg

Weee, did my core before the run today. Having someone else in the training FB group as a pseudo accountability partner is definitely helping with this. :)

My glutes still hurt a lot during 10KT. I think I've realized this is because I was trying to work on my forward lean during the weekend's runs (I tend to lean back when I run... a lot). However, instead of doing it properly, I was leaning forward at the waist, wreaking havoc on my upper glutes. Soooo, lesson learned. Don't do that. :P 

Wednesday

Scheduled: rest

Did: yoga

I set a stretching alarm a few times throughout the day to work on my hips/glutes, and indulged in some runners' yoga before bed. Here's to a better tomorrow!

Thursday

Scheduled: 15-20min WU, 4x70m pickup strides (faster than MP), catch breath, 2x200m @ goal 800m pace (0:40s with 2:30min recovery), 5-10min rest, then 800m (2:40=1:20/400m = 0:40/200m = 0:20/100m), 10min CD, 2-3x Strength

Did: mostly as scheduled, 4.48mi @ 9:13/mi avg (2:51.3 TT), plus 2x Strength

MM#4: 800m Time Trial

Friday

Scheduled: 5-7mi easy

Did: 5.05 @ 9:53/mi avg

Mmm. Today felt really nice. 49 degrees, light breeze, and absolutely no repeats, pace requirements, hills, or anything "extra" assigned-- just run. 

Saturday

Scheduled: 8-12mi long, 2-3xCore

Did: 6.13mi @ 9:50/mi avg, plus 3.74mi stroller walk

Swapped Sunday/Saturday because we'd planned on getting up and out early to go apple picking. The original plan was to do this as a family run, but I was wide awake at 4:30am and really itching to just get it done. That was SUCH a good plan. The kids ended up being sick and throwing all plans out the door :P I'm glad I got my run done ahead of all that chaos.

The five easy felt good. I ran a new route as a "special treat" (lol) and then finished out with the strides. I'm still certain I'm not doing these "right", despite watching videos and such... 

Also did nearly 4mi of stroller walking in the afternoon to help the the littlest calm down and sleep a bit. 

Sunday

Scheduled: 5-7mi easy + 6x100m strides (easy, med, med, med-fast, fast, med)

Did: 10.09mi @ 9:32/mi avg, 2x Core

Pretty sure I'm about to get sick with how my kiddos have been this weekend... Blergh. Glad today was an easy run day. Felt great during the entirety of our family ten miler, and even picked up the pace at the end. 

Total Weekly Mileage: 37.7

Week-ending Thoughts:

• I'm going to run a 6:00 mile. If it doesn't happen in two weeks at my trial, it will definitely happen soon. I feel so confident and so strong right now. 
• That said, my diet has sucked this and last week. Definitely need to get back on the veggie bandwagon and stop snacking on taco shells/banana bread. 
• Also, I really hope I don't get whatever my kids have. All the congestion.... :P