C Mile Plan: Week 2/6

 Week-beginning Thoughts:

Feeling good. 

Monday

Scheduled: 3-5mi easy or rest

Did: 4.02mi run @ 9;12/mi avg, 3mi treadmil desk walk, LIIFT4 W3D2

Worked early and ran in daylight. Felt nice to not care about pace, and I ended up surprisingly fast? Maybe there's something to be said for running after your body's been awake for more than 10min... 

Walked through a virtual BOD meeting, and finished the evening with some back/biceps work. 

Tuesday

Scheduled: 10K w/ 4x30s hills at end

Did: 7.06mi @ 9:50/mi avg with hills, 2mi walk

This morning was tough. I had a hard time getting and staying asleep last night, and did not want to get out of bed this morning. I stayed behind the others on the 10KTuesday route. I couldn't quite pinpoint what I was feeling, but didn't have any interest in exerting effort to keep their pace. Hills went really well, though. I went a bit further than I did last week (not much, just barely), and felt a lot stronger, too. 

Took a walk at lunch, picked up an iced coffee as a treat... and forgot to check the decaf box. OMG, that was the worst. I felt awful the rest of the day, turned in early with a headache, etc. 

Wednesday

Scheduled: rest

Did: LIIFT4 W3D3, 4mi walk

Slept a lot, woke up feeling much better. Did some shoulders/HIIT in the morning, a lunch walk with my husband, and calculated splits for tomorrow's workout. 

Thursday

Scheduled: 2mi WU, 3x1000 (4:30ish)/400, 4x200 (45s), 2mi CD

Did: as scheduled= 7.8mi @ 9:14/mi avg, treadmill desk 5K

I'm writing about this three days later, so here's the instant reply I sent my coach:

• 1000s were all over the place. Tried to stay easy in 5K zone, but the first seemed TOO easy. I was going for 4:28 (7:10/mi)
• Hit 438 on the first and decided to pick it up a bit on #2... but picked it up too much: 4:22 (not a typo)
• Settled a bit more into the third with 428. I decided if I hit 4:22 on my 2nd 1K, I should try to hit it on the 3rd too. I didn't make a super concerted effort and watch splits, but tried to make 1K #3 feel similar in effort to 1K #2
• I had a hard time adjusting my pace during these 1000s. I knew my ideal 200m split, but seemed to overcorrect each time.
• 200s felt good. I always feel like my first 100m is fast and easy, then the second half is harder, but I hit solidly at 21s each 100 and then pretty much straight 42s for the four-some
• Not sure if I should've been playing more attention and adjusting to hit pace each 200 or if this was more about learning what I tend to lock into by feel?

Friday

Scheduled: rest or 3-5mi easy 

Did: 3.11mi run @ 9:27/mi avg, 1.3mi walk

Lunch run to collect some library books at curbside pick-up, then walk back to the office. Today was an optional rest day, but I felt really good and just wanted to run. 

Saturday

Scheduled: 10-12mi long run flat

Did: 10.55mi @ 9:24/mi avg, LIIFT4 W3 Legs, 4mi double stroller walk

Funny that this week's long, flat run was actually slower than last week's long, hilly run. I felt good for the start, but my legs got tired towards the end and I was grateful to be done. That said, I still went out and stayed super active the rest of the day with a LIIFT4 leg workout (because it felt weird to have gone so long without strength training-- all of two days, lol), and then took the kids for a double stroller walk to the ice cream shop and back. 

Sunday

Scheduled: 15min WU, 2mi @ 5K pace (7:10/mi), 4x30s (faster)/90s, 2mi CD

Did: 7.51mi stroller run @ 9:26/mi avg

Whoops... Today was a bit of a fail. I thought I'd programmed the workout into my watch, but, when I got to the river, I realized I hadn't. I put something in based on memory, and ended up with a few minor adjustments. 

2mi warm-up (10:30/mi avg): I was a little slow to start, worried about visibility for me and my little one (I had the single stroller) since the sun wasn't quiiiite up yet. I had my hyper reflective jacket on, and it was fine, but I was definitely distracted by the thought... and the little one wanting books, snacks, tickles, and hugs for the first 15min. 

2mi @ 5K pace (7:50/mi avg): I liked that this was comparable to my Miler Method 15min-tempo Sunday runs, which usually shook out to 2mi. Today, that didn't happen, and I was a bit bummed watching the seconds tick by until I finally hit 2mi at 15:41 (7:50/mi). 

5min recovery (10:23/mi avg) ...and then I was so distracted by my kiddo that I accidentally lapped my timing watch too early and had to use my other one to manually/visually give myself ~5min

4x30s HARD/60s recovery These were kind of pitiful. I could have gone much faster on all of them, but had a hard time switching to go fast enough. They were over before I really got up to speed. Part of that was because of having to avoid other boardwalk users, but most of it was mental. Blergh. 

0.8mi, 0.7mi, 0.7mi, 0.7mi (6:20-7:24/mi)

2mi cool-down (10:13/mi avg) This felt slow, and was slow, but maybe that's just what I needed today. 

love these sunrise views

Total Weekly Mileage: 40.1

Week-ending Thoughts:

• Heh, I thought I said I couldn't possibly do more than 35mpw...
• Feeling good.