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

diciembre 2

Week-beginning Thoughts:

So much for a nice, relaxing pre-holiday week. Work has gone crazy... 

Monday

Did: rested

10 hours in the office. Belgh

Tuesday

Did: 6.33mi @ 9:47/mi avg

29 with a feels like of 20 called for double tights, double shirts, and accessories. Brrrr. 

Wednesday

Did: nada

I had plans of doing an MBF today, but between work and life, it didn't happen.

Thursday

Did: 8.46mi @ 9:46/mi avg

After a good night's sleep, I still felt kinda bleh and didn't really want to do this, but knew I'd want to have done a run... so I did. 

Friday

Did: 3.06mi @ 9:10/mi avg, MBF Total Body

Quick run and a workout :) 

Saturday

Did: 5.52mi @ 9:05/mi avg

Stroller run! 

Sunday

Did: 4.12mi @ 9:27/mi avg

Total Weekly Mileage: 27.5

diciembre

Week-beginning Thoughts:

Still blerghing

Monday

Did: rested

Tuesday

Did: 6.33mi @ 9:56/mi avg

Wednesday

Did: 4.15mi @ 8:53/mi avg

ran with husband

Thursday

Did: MBF Core Week 2

wanted to run, but woke up with sore ankle

Friday

Did: 3.07mi @ 9:34/mi avg

Saturday

Did:  12.21mi @ 9:47/mi avg

Sunday

Did: 4.2mi on treadmill @ 9:33/mi avg

Total Weekly Mileage: 30.0

Hello, Holidays

 Week-beginning Thoughts:

belgh

Monday

Did: 12+hr car trip

Tuesday

Did: 6.33mi @ 9:26/mi avg

Headache

Wednesday

Did: rest

Thursday

Did: 6.25mi @ 9:47/mi avg + MBF Lower Body Week 3

Feeling my ankle that I'm pretty sure I lightly twisted last weekend play soccer with kid on uneven terrain...

Friday

Did: nada

Saturday

Did:  8.14mi @ 9:59/mi avg

Sunday

Did: nada

COVID booster fatigue recovery

Total Weekly Mileage: 20.7

Week-ending Thoughts: 

blegh