This week was a cut-back week for me which was probably needed as the ball of my left foot is a little tender this week. Mother nature really turned up the heat here too, so the timing was good. Overall, it turned out to be a chaotic, but high quality week for me.
Monday is always my rest day. I did my arm weights and core, however.
Tuesday I had my scheduled track workout, but it ended up a complete fail. Instead of running intervals, we spent the evening in urgent care!
Wednesday morning I was still very rattled by our Tuesday night adventures and did not want to have to focus my mind on intervals. I just wanted to run! So that is what I did. I ended up with 7 miles at 8:28 pace – which goes to show that I really did need to just get out there and clear my head. (My target easy pace is 8:45-9:00.) I thought about running 30 minutes easy after work to make up for some missed time, but Johnny (my husband) invited me to happy hour instead. Yes, please!
Thursday morning I got up ready to log my track work. The workout du jour was 300s progressive (first 100 fast; 2nd 100 faster; 3rd 100 fastest). I already had my starting line marked with chalk in front of our house and the 400 marked off down the road. So during my warmup, I marked off chalk lines for the 300. I did my drills (butt kicks; high knees; quick steps) then another warmup with pickups mixed in. I then set off for my 6 x 300s. Recovery was walking to the 400 line (so 100m walk). Once I reached the line, I turned around and set off on another 300 back toward my house. My times were (1:01, 1:04, 1:06; 1:04, 1:05; 1:04). I wasn’t particularly excited about my times or how I executed them (not quite progressive or too progressive – aka too slow at first), but what do you do? I then did 2 x 150 hard (5:06; 4:50 paces) and a cool down.
Thursday night John and I had a nice 2 mile walk on the trail. His back has been hurting for months, but we did 2 minutes of easy jogging and he had no pain – big improvement!!
Friday I was feeling my Tuesday morning workout. Oooh wee. My hip flexors were definitely yelling a bit, which I guess is probably a good thing. But I was insanely tired when the alarm went off at 5:15 again. I dragged myself outside and got in 7 easy miles, but it took me a while to get to my target paces.
Since I was sore and super tired, I decided not to race on Saturday morning. We all slept in a bit and the boys agreed to do their track workout. I told them I’d get them started on it and then do my own run. So we did a warm up; drills; pickups and then I got ready to start them on their 300s. James really wanted me to run with him, so I said I would do one. Well, I ended up doing 4. :) I stopped at that point, not wanting to overdo it. James did all 6, however, and rocked them. Jake, on the other hand, started complaining and I told him he didn’t have to do it. So he did part of the workout. I didn’t care – I was just glad he was out there doing something. Believe it or not, my 300s were actually better this morning and I did a better job with running them progressively. They were 1:01, 1:04, 1:01, 1:05 (the differences is the slight grading – downhill 1&3; slight uphill 2&4). We then did our 150s and both of mine were at 4:50 pace. James blew me away.
Sunday I did not get up early and paid for it on my run. It was already “feels like” 94 and full sun when I started. I had a 9.6 mile sufferfest (8:58 pace), but I got it done. Then later in the afternoon John and I went on a 7.5 mile bike ride. Cycling in the heat is WAY easier than running in the heat.
Totals:
Next weekend is the Capitol Mile and I am praying it is not as hot/humid as it is today…..