Sizzler 5K: Week 3/4

Week-beginning Thoughts:

I really like this having only four weeks of training thing. It's a really manageable, bite-size way to come back into the game. 

Monday
Scheduled: LIIFT Circuit

Did: LIIFT4 Circuit Week 6
Yassss, I woke up and worked out before work today! 

Tuesday

Scheduled: 1mi WU, solid middle, 1mi CD

Did: as scheduled, mas o menos= 6.53mi @ 9:18/mi avg
So moist. Uggggh, Georgia in August. Can't wait for Run-tober. 
I didn't really pick up the pace until the third mile, 'cause we were having great group conversation, but then I did :)

10:17

9:41

9:09

9:14

8:58

8:42

closed at 8:17/mi avg

Feeling good about these "solid-y" runs, especially after struggling so much with Sunday's "tempo". 

Wednesday

Scheduled:  LIIFT4 Circuit, easy 5K

Did: LIIFT4 Circuit and Shoulders, 3.12mi @ 9:20/mi avg

Got up, did the lifting (minus the HIIT part, because I figured that would be taken care of my run later), walked a mile before PT, PT, and then an easy 5K. 

Thursday

Scheduled: 15min WU, 10min tempo, 8x200/200m, CD
Did: as scheduled = 6.01mi @ 8:42/mi avg

I wasn't feeling very fast this morning. It's been a miserable week of weather, with overnight "lows" in the high, humid 70s. The tempo on here was pretty great once I got there, though. Depending on which watch I believe for distance, it was either a 7:18/mi or 7:45/mi pace, both of which are good. 

The 200s were mentally tough. I always run intervals based on track markings, but, for some reason, I programmed my watch workout to go off distance. I have no idea if the track we run on it actually 400m, can't see clear marks, etc. but normally go off of landmarks when I'm doing a workout. Today, I was "waiting for the beep", and it wasn't a consistent distance visually. I hated it. 

No idea what I actually ran. Garmin had me at 200m with paces between 5:40-6:18/mi-- probably a too fast estimate. Polar had me around 6:30/mi, which means I didn't actually run 200m, but did it at a respectable pace. Either way, this was a worthwhile workout that left me feeling stronger than before. 

Friday

Scheduled: LIIFT shoulders
Did: nada... well, I did PT and some push-ups, but nothing real.

Saturday

Scheduled: 11-13mi
Did: 13.13mi @ 9:58/mi avg plus 2.2mi stroller walking

Felt great on this one. Started off not feeling like running a half, but knowing I needed to do for my training (after all, it's week 3/4), and telling myself it didn't matter how slow, but I was going to get the distance. TP and I had a great 10mi together, and then I finished up. By the time I was solo, I felt good. 

Sunday

Scheduled: LIIFT4 Legs, 1mi WU, 15min tempo, 1mi CD
Did: only the run, as scheduled, = 4.23mi @ 9:39/mi avg, PT

Didn't LIIFT today, but go my stroller tempo run in-- 8:31/mi avg, and felt much stronger on it than last week. 

Total Weekly Mileage: 33.0

Week-ending Thoughts:

Really happy with how this short cycle is shaping up.