4 Weeks to Alpharetta Women's Half

Week-beginning Thoughts:

I'm planning on taking the week to enjoy fall running, get back to lifting regularly, and try to game plan some good workouts for the next three weeks until the Alpharetta Women's Half... where I might go for something solo, might run with baby in the stroller for funsies, might try to get a teammate to go for a goal with me, or might do something else completely different. 

 

Monday

Planned: lift
Did:  MBF Full Body Week 1

Felt nice to lift. 

Tuesday

Planned: easy 10K
Did: 6.34mi @ 9:40/mi avg

This run felt harder than it should have. Weather was perfect, but my legs just didn't want to turn over. 

Wednesday

Planned: MBF Week 2 Lower Body, 4mi easy
Did:

This was nice. I haven't lifted in forever, and definitely felt the burn... with 10 and 15lb dumbbells. :/ 

Thursday

Planned: 1mi WU, 2mi @ 7:30, 1mi easy, 2mi @ 7:30, 1mi CD; MBF Week 1 Core 1
Did: MBF Week 1 Core 1

I'm loving strength workouts again, but didn't have the motivation to get up and out for an intense workout this morning. Maybe I'll run tonight? 

Nope. No run. Oh well. 

Friday

Planned: MBF Week 2 Lower Body, 4mi easy
Did: MBF Week 2 Lower Body, 4.09mi @ 8:58/mi avg, 4mi walk

Mmm. It's really nice to do both lifting AND running. I think it warms my legs up too. I ended up having an easy first mile (10:01), and then enjoying some 8:46/8:43/8:28/7:58 action on the run.  

Saturday

Planned: 8-12mi solid long run
Did: 10.23 @ 8:50/mi avg

Out of town training partner + track club program in need of extra Run Leads = trip down to Atlanta to run with the marathon training group. I knew I could easily run with the 9s, but ended up being needed more by the 8s. While the 8:23 first mile wasn't uncomfortable, I knew that I wouldn't be able to hold that for the double digit mileage. I settled in with one participant around and 8:40 pace, and held that comfortably for a bit, but I was super grateful that most of the group turned around at the 5mi mark. The bulk of our group wanted to run closer to an 8:25 for the back half, and that was not something I felt like. I met up with them at water stops, and then was able to catch a couple 9-something to run the last bit with... which was good, since I was pretty much dead thanks to the humidity and heat. 

Didn't refuel properly post-run and ended up feeling rough in the afternoon until I'd gotten enough of the right stuff in my body again around dinner. Lessons learned... 

Sunday

Planned: easy run + MBF Week 2 Total body

Did: 4.52mi @ 9:43/mi avg

Family run this morning. I had a bit of an unintentional progression run, starting at a mid-10 and dropping to a sub-9, but it definitely felt sluggish. Spent kid naptime meal prepping (apple meatballs, hard-boiled eggs, roasted squash/zucchini/cauliflower mix, roasted asparagus, and making littlest's lunches) instead of lifting. 

Total Weekly Mileage: 29.0 

Week-ending Thoughts:

• This not-even-30-mi-week felt a lot harder than I think it should have. Maybe it's just adding back in the lifting sessions?
• Looking forward to having my training partner back next weekend.