Sizzler 5K: Week 2/4

Week-beginning Thoughts:

I'm looking at this week like I look at lap 2 of a 1mi race. This should be the fun week. :) 

Monday
Scheduled: LIIFT 50/50

Did: hot 3.15mi @ 9:29/mi avg

Another Monday morning where I didn't get up to workout before work. I really should reconsider making that part of my plan, eh? Fortunately, I was motivated enough to go for a run during kiddo's sports practice that evening. It was hella hot, but I was so proud for getting it done. 

Tuesday

Scheduled: 2mi WU, 6xhill, CD to 10K

Did: 6.31mi @ 9:52/mi avg
Husband's sick and I felt tired, so I bailed on the hill repeats and just ran easy instead today. Solid decision. 

Wednesday

Scheduled:  LIIFT4 Circuit, easy 5K

Did: LIIFT4 Week 5 Back/Biceps & Chest/Triceps, 45min walk
Didn't do the 5K, but have "caught up" on workouts for the week. 

Thursday

Scheduled: 15min WU, 4x800/400m, 15mi CD
Did: as scheduled = 5.63mi @ 8:50/mi avg

Still don't feel 100%, but man am I grateful to have an illness in the house that I can run through and doesn't take me down. I thought about trying for the 3:44 I remembered seeing on my Indicator sheet today, but that seemed hella fast... especially when my first two-lap closed in at 3:54. That said, after seeing my fourth, I probably could've/should've been pushing a bit more throughout.. 

3:54

3:53

3:47

3:34

Friday

Scheduled: LIIFT shoulders
Did: LIIFT4 Week 5 Shoulders and Legs, PT 

Right arch is sore after yesterday's speedwork, so I did my PT (really need to be better about proactively maintaining that) and got the rest of my lifting workouts done for the week.... then ate half a pizza and ice cream from the container. Some nights are like this. 

Saturday

Scheduled: 11-13mi
Did: 13.19mi @ 9:54/mi avg

Really proud of this one. Got up and met TP for miles at 4:30am, then continued after she stopped at 10mi, and even sped up and felt GREAT. My last mile was a sub-9 :D 

Sunday

Scheduled: WU, 15-20min tempo, CD, LIIFT4 Legs
Did: as scheduled = 5.03mi with stroller @ 9:40/mi avg

Started today with sleeping in, watching the World Cup, eating an omelet, and then made it out to the river for a stroller run closer to 10am. I was NOT feeling it today, but wanted to get something done. The warm-up was hot and I had tired legs, and the tempo never really felt like I got into gear, but it got done. 

Tempo segment: 1.73mi @ 8:40ish/mi avg.... pretty pitiful for a "tempo" push, but maybe that's just where I'm at these days

Total Weekly Mileage: 33.3

Week-ending Thoughts:
Good long mileage, solid lifting, and maybe starting to get a handle on this year's "normal schedule".