Galloway Half Training: Week 8/12

Week-Beginning Thoughts:

Well, my race just got changed to a "fun run". No timing. No actual course. I'm kinda bitter about it, because it really kills ALL of my motivation to train. Like, what's the difference between this and a normal Saturday now? 

Week 8

Monday
Plan: rest/yoga
Did: 

Tuesday

Plan: 10KT  easy, push last 2

Did: 6.32mi @ 9:46/mi avg

No real push, just easyish mileage

Wednesday

Plan: LIIFTMore

Did: LIIFTMore and 4mi with 15min tempo = 9:11/mi avg

Tempo run = 8:22. That's a pretty poor "tempo" effort, but at least it's something. 

Thursday

Plan: 1mi WU, 2x2mi/3min, 1mi CD (1st at 10K pace, 2nd at half pace)

Did: nah. 5.18mi @ 9:57/mi avg

Let myself have some easy mileage instead since I got last week's Thursday tempo done last night. 

Friday

Plan: 4-5mi easy
Did: 4.24mi @ 9:35/mi avg

Finally ran along one of the streets I've driven on a few times and thought, "It would be nice to run there". Felt good. 

Saturday

Plan: 8mi easy + 2mi hard + 1mi CD
Did:  8mi hilly in 11mph winds + 1mi pushed effort + 1mi CD = 10.2mi @ 10:09/mi avg

Wanted to go somewhere different than we go every week, which basically meant we were heading down to the river via some hills and then heading back up via some more. I figured it wouldn't be too bad, but it was weird weather (47 degrees, but with 11mph wind that made it feel sub-40), and I had so many times on the hills where I just wanted to walk. 

By the time we got to the 2mi hard, I was regretting having told my TP the plan in advance. I cut the "hard" to one mile, and can promise that the 9:22 pace I held for that mild was, indeed, hard. 

Sunday

Plan: solid effort 5.5 with stroller

Did: LIFT More Shoulders, 25min bodyweight workout, 25min dance workout 

Total Weekly Mileage: 29.95 (seriously?)

Week-Ending Thoughts:
Feeling pretty good with what I did this week. Looking at maybe doing a 5K in March instead of this 13mi "fun run'... 

Galloway Half Training: Week 7/12 (or not)

Week-Beginning Thoughts:

Well, it's not COVID, but I've been sick with congestion since last Wednesday and haven't really worked out at all. Here's to improving this week... I hope. 

Week 7

Monday
Plan: rest/yoga
Did: nada
Runny nose like mad... 12 hours of sleep....

Tuesday

Plan: 10KT  easy, push last 2

Did: 2x20min yoga, 1mi walk

Well, I woke up without an alarm at a normal time today, and felt much better. Here's hoping I'm finally on the mend. Did a few sessions of yoga and walked 1mi around the soccer field at kiddo practice tonight. Definitely still feeling a bit sick, though.

Wednesday

Plan: LIIFTMore

Did: LIIFTMore

Felt sicker than I thought I would today-- no congestion, but still lots of head cold feeling, like a head on a balloon. Oh well. 

Thursday

Plan: 1mi WU, 2x2mi/3min, 1mi CD (1st at 10K pace, 2nd at half pace)

Did nope

Might've been able to do an easy run today, but opted for continued rest. 

Friday

Plan: 4-5mi easy
Did: 3.22mi @ 10:27/mi avg

Easy run. Definitely felt like I'm getting back after a week of sickness. 

Saturday

Plan: 10mi easy
Did:  7.65mi @ 9:47/mi avg

Kinda wanted 8, but didn't plan my time effectively and had to get back for other family events. Happy with what I got, though. Nice to finally be feeling better. 

Sunday

Plan: solid effort 5.5 with stroller

Did: 4.11mi tempo @ 8:43/mi avg + 1.00mi with kid @ 11ish AND LIIFTMore Back/Triceps

Felt good on this one. 9:01/8:20/8:40/8:30. 

Total Weekly Mileage: 16.01mi

Week-Ending Thoughts:
Getting back to it... 

Galloway Half Training: Week 6/12

 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 6

Monday
Plan: rest/yoga
Did: LIIFTMore Hams/Glutes

Tuesday

Plan: 10KT  "solid"

Did: 6.33mi @ 9:13/mi avg

I'd planned on a 1mi warm-up and then keeping around 9:00 on the rest of the route. Nope. I went out a bit hot, and decided to pull up after 5K 9:04/8:30/8:34. 

Wednesday

Plan: LIIFTMore

Did: JBYB, 4mi @ 9:24/mi avg

Couldn't turn my husband down when he offered to do a bodyweight only workout with me this morning, so I subbed that for LIIFTMore. I had a pretty chill day, so I took the opportunity to get Friday's 4-5mi run done early. Unfortunately, I felt pretty rough after that, and realized I was probably getting sick. 

Thursday

Plan: 1mi WU, 6x4min/1min hard, 1miCD

Did nope

Slept a lot, woke up congested and not feeling great. 

Friday

Plan: 4-5mi easy
Did: nope

Felt better today, but not ready for any sort of workout. 

Saturday

Plan: 10mi easy
Did: 4.07mi @ 9:46/mi avg

Planned on cutting this to 8 after the last two days of sickness, but was still feeling sluggish after 2, so cut it even further. Ready to be feeling better, but also grateful that this seems to literally be "just a cold". 

Sunday

Plan: solid effort 5.5 with stroller

Did: nope

Congested, head cold, blergh.

Total Weekly Mileage: 14.69mi

Week-Ending Thoughts:
I have such an attitude on life right now... 

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.