Oh, is it Christmas week?

Week-beginning Thoughts:

It just does not feel like Christmas at all... 

Monday

Did:  MBF 30min Total Body Weights, 30min Core

This was nice.

Tuesday

Did: 7.15mi @ 9:40/mi avg

Ugh. No sleep last night... 

Wednesday

Did:4.04mi @ 9:27/mi avg

Ugh. Another night of rough sleep.

Thursday

Scheduled: 2mi WU, 8-10x 400m "so hard you have to walk a bit to catch your breath"/200m recovery, 1mi CD

Did: 2mi WU, 9x400/200, 1mi CD = 6.55mi @ 9:00/mi avg

This was fun. I took off too fast on the first 400 (1:27), and definitely felt it the rest of the repeats. I stopped after each one, walked about 50m, and then continued the recovery jog. 400s really seemed long today, but it was fun to get a little speed back in my life.

I opted for 9 instead of 8 or 10.

1:27

1:38

1:40

1:41

1:38

1:30

1:41

1:39

1:38

All solidly sub-7 pace. 

Friday

Did: 9.0mi @ 9:53/mi avg plus one mile of walk/jog with the older kiddo

Got a nice long run with my family in before a loooong day in the car tomorrow. The older kiddo kept saying he wanted to run, but when it came time, he ended up walking more than running... 

Saturday

Did: nada

Drove up to visit family

Sunday

Did: lower body workout 

Total Weekly Mileage: 26.7

Week-ending Thoughts: 

Just trying to live in the moment and enjoy time away from work... even if it's not a vacation. 

December, part trois

Week-beginning Thoughts:
I can't do it all. 

Monday

Did:  1hr weight-lifting

Jury duty --> weights. What a day. 

Tuesday

Did: 6.33 @ 9:17/mi avg

Cold runs = fast runs.

Wednesday

Did: 30min core, 10min walk

Thursday

Did: 1mi WU, 4mi tempo, 1mi CD = 6.18mi @ 8:46/mi avg

Did NOT feel like doing this today, and was sure the tempo was going to be a complete flop when I started. Somehow, though, I started feeling awesome about a mile into it and found my groove.

Prescribed pace was 8:00, but I didn't push myself to hit that and accepted:

8:10, 8:13, 8:17, 7:55

Friday

Did: 6.11mi @ 8:58/mi avg

This was a stressful day, and it showed in my pace for this "easy" run. 

 

Saturday

Did: 12.04mi @ 9:33/mi avg

Nice long run to start the weekend.

Sunday

Did: 4.1mi @ 9:30/mi avg with single

Fun rain run.

Total Weekly Mileage: 34.8

Week-ending Thoughts:

First time I've been over 30mpw in awhile?

December, still

Week-beginning Thoughts:

I can't do it all. 

Monday

Planned: nada
Did:  nada

Worked 11.75 hours. Walked to get takeout for dinner... does that count?

Tuesday

Did: 6.33 @ 9:35/mi avg

Worked 10.5 hours

Wednesday

Did: 45min weight lifting

Worked 12 hours

Thursday

Did: 6.11mi @ 9:20/mi avg

Worked 10 hours

Friday

Did: 4mi easy @ 9:17/mi, 30min legs

Worked 10 hours. 

 

Saturday

Did: 10.05mi @ 9:28/mi avg, 15min arms/shoulders

Sunday

Did: 4.06mi @ 9:38/mi avg on treadmill

Total Weekly Mileage: 30.6

Week-ending Thoughts:

Ugh. So much to do. 

December, I guess?

Week-beginning Thoughts:

Ughhh, sick... ugh, work.... ugh, stress.... TGF running.

Monday

Planned: nada
Did:  nada

Sick.

Tuesday

Planned: 10KTuesday with 10x45s hard 
Did: nada

Sick.

Wednesday

Planned: 4mi easy

Did: yesterday's workout (2mi WU, 10x45 hard/2min jog, CD) = 6.3mi  @ 8:59/mi avg

Thursday

Planned: 4mi w/4 strides
Did: 4.01mi @ 9:38/mi avg

Skipped strides. 

Friday

Planned: 1mi WU, 2x 2mi hard/2min jog, CD

Did: as scheduled , 6.6mi @ 8:55/mi avg

Felt good about this one. Coach wanted my TP to do her intervals at 7;53/mi avg, but I wasn't feeling that, and tried for about a 8:15. 

8:16, 8:04, 8:12, 7:59. 

Pleased. 

 

Saturday

Planned: 10-13mi easy

Did: 10.05mi @ 9:39/mi avg

Weee. 

Sunday

Planned: 4mi easy

Did: 4.06mi @ 9:26/mi avg

Total Weekly Mileage: 31.0

Week-ending Thoughts:

Meh.

Thanksgiving Week

Week-beginning Thoughts:

Life is even life-i-er this week.

Monday

Planned: nada
Did:  4mi walk

Tuesday

Planned: 10KTuesday easy w/4x20s bursts in last mile
Did: as scheduled = 6.3mi @ 9:23/mi avg

Wednesday

Planned: 3-4mi easy... or lifting
Did: MBF Total Body + MBF Core + some walking around the neighborhood

Thursday

Planned: Gobble Wobble 10K with double stroller (2mi WU, 6x3min @ 5K effort with 2min jog, CD to finish)
Did: as scheduled = 6.29mi @ 9:22/mi avg with the double

Really freaking proud of this one. It was such a struggle with the double this morning, but I'm incredibly proud of getting out, getting it done (even if I walked a bit up a hill and had a few stops to re-adjust blankets/put mittens on the munchkins) with everything that's happening in life right now. 

Friday

Planned: 5mi with 4 strides in last mile

Did: 4mi easy @ something with double

 

Saturday

Scheduled: 11-12mi easy

Planned: nothing

Got stomach bug while single parenting yesterday... the worst.

Sunday

Planned: 2mi WU, 1mi hard, 1mi CD

Did: laid in bed

Total Weekly Mileage: idk

Week-ending Thoughts:

• barf

3rd Week of November

Week-beginning Thoughts:

Life. So lifey right now. 

Monday

Planned: nada
Did:  MBF Week 3 Upper

Tuesday

Planned: 10KTuesday easy w/4x20s bursts in last mile
Did: as scheduled = 6.3mi @ 9:29/mi avg

Wednesday

Planned: 2mi WU, 12x30s @ MP/2min recovery, CD to 6mi
Did: as scheduled = 6.23mi @ 9:05/mi avg

Weeee, this was fun to be on the track and going fast. Everything was a sub-6 pace. Quads and hams were sore the next day. Love it. 

Thursday

Planned: 4mi easy
Did: 4mimi @ 9:29/mi avg

Friday

Planned: 5mi with 4 strides in last mile

Did: 5.05mi @ 9:11/mi avg

 

Saturday

Planned: 10-11mi easy

Did: 10.07mi with double stroller @ 9:59/mi avg

Husband got sick with the kids' stomach bug late last night, which meant I was on single parent duty all day. I'm so proud I got this run in, and so grateful to my kids for being so chipper and cheerful while it happened. 

and we found two giant leaves for entertainment

Sunday

Planned: 2mi WU, 4 PRO to 10K pace, 1mi CD

Did: as scheduled with single = 7.01mi @ 9:00/mi avg

So much easier to push a single than a double. :) 

Total Weekly Mileage: 38.7

Week-ending Thoughts:

• Weee, running

2nd Week of November

Week-beginning Thoughts:

Um, well, it's Friday, so... idk.

Monday

Planned: nada
Did:  nada

Tuesday

Planned: 10KTuesday easy
Did: as scheduled = 6.3mi @ 9:33/mi avg

Wednesday

Planned: 4mi easy w/4 strides
Did: as scheduled = 4.12mi @ 9:28/mi avg

Thursday

Planned: 5mi easy
Did: 5.10mi @ 9:36/mi avg

Friday

Planned: 10-20min WU, 30min hard, sustained effort, 10-20min CD
Did: as scheduled = 7.09mi @ 8:38/mi avg

The official workout today read as this: 

Lactate Threshold Test: 10-20 min WU, Sustained fast pace for 30 min (no fly&die) on a flat course. At 10 min, check HR, at 30 min, check HR again, CD

We explored a new-to-us track for today's workout and I'm really glad we did. It was much easier, mentally to do this workout on a track rather than the roads. Thinking of it as "only 16 laps max" helped me a ton. I wasn't sure exactly how fast I could run/maintain, and probably short-changed myself a bit, since I could still talk at the end, but was really trying to focus on what I could comfortably hold for the entire 30min. 

HR: 145 @ 10min, 174 @ 30min

Avg Pace for 30min: 7:45/mi 

pretty even pacing, and a consistent build on my HR

 

Saturday

Planned: 12mi easy

Did: 12.62mi ! 9:27/mi 

Brrr. 

Sunday

Planned: 4mi easy

Did: 5.63mi @ 9:27/mi avg

Total Weekly Mileage: 40.9

Week-ending Thoughts:

• None