Galloway Half Training: Week 5/12

Week-Beginning Thoughts:
I feel like I'm so out of touch with training due to that vacation... Oh well. I'm still running well enough, healthy, and feeling proud. Maybe this is the week I'll turn that around and get back on the plan? 

Week 5

Monday
Plan: rest/yoga
Did: nada

Tuesday

Plan: 1mi WU, 20min of 200m hill, 20min of 400m hill, 1mi CD

Did: 6.33mi @ 9:53/mi avg

Rainy, colder, and celebrated TP's birthday instead of doing hills today. 

Wednesday

Plan: LIIFTMore

Did: LIIFTMore Quads/Hams

Thursday

Plan: 1.5mi WU, 4x400, 1.5mi CD

Did: as scheduled = 5.12mi @ 9:25/mi avg

This was just what I needed to get back in the right head space-- just a bit of structure, and no time to hit. Splits worked out really nicely, though:

1:51.9 / 1:48.7 / 1:44.9 / 1:42.1

I was just hoping for under 2:00. 

Friday

Plan: 4-5mi easy
Did: 4.21mi @ 9:23/mi avg

So glad I got up and ran this morning :) 

Saturday

Plan: 10mi easy
Did: 12.15mi @ 9:48/mi avg

Long run today :) 

Sunday

Plan: solid effort 5.5 with stroller

Did: 3.19mi @ 10:00/mi avg

Too cold/windy for a comfortable stroller run, but went out for 2mi with my older kid, and then a 1mi "tempo". 

Total Weekly Mileage: 31

Galloway Half Training: Week 4/12

Life has been life-y, so here's the catch-up

Week 4

Monday

Plan: rest

Did: walked 7mi around Disneyworld :)

Tuesday

Plan: rest

Did: drove lots of hours in car

Wednesday

Plan: LIIFTMore

Did: yep

Thursday

Plan: 1mi WU, 3mi tempo, 1mi CD

Did: as scheduled (9:05-8:44 tempo) = 5.10mi @ 9:23/mi avg

Friday

Plan: 4-5mi easy
Did: nada

Saturday

Plan: 10mi easy
Did: 10.23mi @ 9:53/mi avg

Slugged this one out in "feels like 5 degrees" weather with 20mph winds.

Sunday

Plan: solid effort 5.5 with stroller

Did: LIIFTMore Back/Biceps and 3.11mi on treadmill @ 9:27/mi avg

Too cold for stroller running (10 degrees with high winds), but made some stuff happen indoors.

Total Weekly Mileage: 18.44

Galloway Half Training: Week 3/12

Week-Beginning Thoughts:
I'm going to Disneyworld this week! For the first time EVER. I thought long and hard about how to "fit this into" my training plan, and ultimately decided to just relax and NOT fit it in. I've blocked out the five days we'll be gone in my calendar and planned NOTHING. No workouts. No "quick runs before park time". Just "OFF". It's really free-ing. 

Monday
Plan: rest
Did: LIIFTMore Hams/Glutes

Tuesday

Plan: 10KTuesday Progression

Did: 6.26mi @ 9:53/mi avg

This was the first time in a LONG time that 10KT got weather-ed out. We started off in a threat of thunderstorms with heavy rain, and made it through a 5K before the lightening thunder arrived. I'm so proud of myself, though, for finishing it out on the treadmill. It wasn't a progression run, but it was a mental challenge day. 

Wednesday

Plan:  LIIFTMore? 10mi easy? 

Did: 3.1mi @ 9:44/mi avg on treadmill

Thought about trying to make this a long run day to "catch up" from the impending vacation time, but it didn't happen. I did get a short 'mill run in after a long day of vacay prep, though. 

Thursday

Plan: 1mi WU, 20x1/1, 1mi CD

Did: 4.07mi easy @ 9:40/mi avg

Tired, stressed and maybe a little sick? I opted to still get up and run, but not do a workout today before a long drive to DISNEYWORLD.

Friday

Plan: nada
Did: walked 6mi through Magic Kingdom

Saturday

Plan: nada
Did: walked 7mi through Animal Kingdom

Sunday

Plan: nada

Did: 1.28mi @ 9:32/mi avg + walked 7mi through Hollywood Studios

Got a short run in around the lake loop, just to say I did. 

Total Weekly Mileage: 14.71mi

Week-Ending Thoughts:

Galloway Half Training: Week 2/12

Monday

Plan:Resolution Run

Did: 1mi warm-up, 1mi ran with kiddo = 2mi @8:34/mi avg

Feeling a bit sick for the start of 2024, but really excited to have run a 7:3X mile with my kiddo at today's race. 

Tuesday

Plan: 

Did: 6.31mi @ 9:36/mi avg

Still feeling a bit off, but grateful for be able to do a fun run with friends.

Wednesday

Plan: LIIFT

Did: LIIFTMore Quads, 2mi walk

Solid leg workout, though I'm not a fan of working my calves as much as they do in this program, and a neighborhood walk with a friend. 

Thursday

Plan: 4mi PRO

Did: 4.18mi @ 9:04/mi avg = 9:40, 8:46, 8:15, 7:57

HARD workout today, but feeling proud.

Friday

Plan: rest

Did: LIIFTMore back/triceps

Saturday

Plan: 10mi

Did: LIIFTMore shoulders

41 degrees, rain, and 15mph winds = swapped the long run to Sunday. I did get a lift workout in, but never made it out for afternoon stroller miles. 

Sunday

Plan: 5.5mi stroller tempoish

Did: 11.18mi @ 9:55/mi avg

Felt harder than it should have, but I'm fighting an infection, so it is what it is. Glad for some mileage. 

Total Weekly Mileage: 23.7

Week-Ending Thoughts:

My initial thoughts were that this was a slack-off week and I wasn't proud. But, looking back, I had a hard mile (not race-pace, but still faster than I thought I could go feeling so easy) on Monday, lots of lifting, an excellent progression run/workout, and a long run over 10mi.... so, I should be happy for Week 2. 

2023 Wrap-up

What My 2023 Goals Were:

just to keep running

keep 10KTuesday in my life

keep running 2-3x a week with my training partner

have a few races I do and enjoy, but not train for a PR

keep showing up

What Actually Happened:

• Nailed it.

Other Accomplishments I'm Proud Of:

lost about ten pounds (depending on the day) through Noom
found peace

By the Numbers:

• 1341.38mi 
• 214:51:22 total time run 
• 9:37/mi average pace for the year 
• 35 days affected by injury and illness
• 6 races. 1 PRs (stroller 5K: 24:10)
• 68 lifting workouts 

Looking to Next Year, Goals:

• keep 30mpw on average
• go through at least 2, preferably 3, training cycles 
• 10 push-ups daily 

Galloway Half Training: Week 1/12

Week-beginning Thoughts:

Let's close this out well. I got a reminder from my calendar that I'm supposed to start my half training plan today. I signed up to celebrate a friend's 40th with the Galloway Half in March, so I guess I'm training for that. lol. I've got a 12 week training plan that's relatively light in effort. 

Monday

Plan: 40min XT

Did: MBF Total Body

After doing the MBF workouts for 2-3 years without these "BOD ropes" things, I finally got a pair for Christmas. They made the workout a bit harder. 

Tuesday

Plan: 5mi easy

Did: 6.41mi @ 9:53/mi avg

Felt good today. I took off with the faster runner today for a bit, and then slowed down to finish as a group. 

Wednesday

Plan: 1mi WU, 5x800/400, 1mi CD

Did: MBF Core plus run as scheduled = 5.78mi @ 9:25/mi avg

Had a day at home with the fam, which made it tough to get this done. I felt good through the core workout, but still have some lingering ankle instability. I wanted to have run, but didn't want to actually run. I remembered I was supposed to be in-training and was a bit unenthused by the 5x800 workout. Proud of myself for setting it up on my watch and still going out to get it done. 

This wasn't on a track, so I used Garmin to measure distance and had the curves and hills of my normal road course (but tried to get most of the intervals on the greenway). I wasn't expecting much on pace, but figured I'd have an easy time keeping these below 8.

Spoiler alert: NOPE.

3;58 on a bit of hills

3:49 greenway

4:06 started getting a little tired

4:18 this one felt hard, but not in a good way

4:16 also hard

Well, it's done.

Thursday

Plan: 30min XT

Did: 3.16mi @ 9:49/mi

TP #1 is back in town so I planned to meet her for some easy mileage. But, I was up at 1am with a dry throat, then slept through my alarm. Might be getting sick... 

Friday

Did: nope

Out sick sleeping all day.

Saturday

Plan: 8-10mi easy

Did: 3.11mi @ 9:40/mi avg on treadmill

still have a bit of fatigue/dry patch in throat... not sure if sick or what, but started with an easy jog and finished with a decent pace run

Sunday

Did: LIIFTMore Chest/Biceps

Wanted to run a little, but still dealing with dry throat, stuffed nose, and headache, so I put the new adjustable bench for weightlifting to use instead

Total Weekly Mileage: 18.5