Sizzler 5K: Week 4/4

 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: nope... but I did do (2) 10min walks at work
All the best thoughts/intentions today, but none of the execution... 

Tuesday

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

Did: WU, 4xhill repeats, CD = 6.50mi @ 9:50/mi avg
Hill repeats instead of the solid since I missed those a few weeks ago. 

Wednesday

Scheduled:  two of the following: LIIFT4 Week 7 Day 1, Day 2, easy 5K

Did: Lifting from chest/back/shoulders, plus 3.11mi @ 9:18/mivg

Busy day, trying to fit in coffee with a friend, annual physical, dental procedure, and soccer/karate/pickup madness. It was NOT easy to fit in working out too, but I'm proud I got this done. 

Thursday

Scheduled: 15min WU, mile/800/400/200 ladder down with 400m recovery, CD
Did: as scheduled = 5.14mi @ 8:50/mi avg

This felt good-ish, but my arch definitely had something happen midway through the 800. It wasn't BAD, but wasn't the comfortable feeling I was hoping for pre-race.

Mile: 7:44

800: 3:37

400: 1:42

200: 0:48

Friday

Scheduled: LIIFT 4 Week 7 workout (day 2 or day 3)
Did: 10 pushups, 6.26mi @ 9:49/mi avg

Figured it I wasn't going to do a long run this weekend, I should get a little mileage in today to rest up for Monday. I postponed the run a bit longer than I maybe should have, but am proud to have gotten it done. I ran the HILLIEST route because that's what I had available to me near kid's afternoon activity, but enjoyed letting myself go slow. 

Saturday

Scheduled: 8mi gentle progression, LIIFT  4 week 7 day 3 or day 4
Did: 6.16mi @ 9:59/mi avg

Decided I needed more of a taper for Monday, so I skipped out on what I'd previously planned. This felt nice, though. 

Sunday

Scheduled: easy 2mi stroller, LIIFT 4 week 7 day 4  
Did: 1hr walk. 100m swim

Again, I found myself wanting more taper, so I skipped running for like 6 days in a row and enjoyed a cool morning walk instead. Spent the afternoon at the pool and did a few laps of swimming (with my fins). Swimming is HARD. lol.

Total Weekly Mileage: 27.2

Week-ending Thoughts:

Feeling pretty chill/good. We'll see what happens tomorrow...