I finished a four week training block this week, four weeks at or around 50 miles each. Now, a down week begins and it’s perfect timing for one as my heel and ankle area are talking a bit. But I’m realizing I need to do more core work as well as try to be more conscious of posture. My posture has always been pretty bad and it even drops low when I run. Part of me believes my reoccurring heel/ankle problems might stem from poor posture in addition to tight calves (still foam rolling daily!) So, this upcoming down week I will try to rejuvenate and be more aware of the shoulders.
A treat for two PRs- Summer splash drink at Ruby Tuesday’s. It had tonic, mint leaves, lime, and watermelon.
This past week saw two PRs! I’ll share my Sunday experience in this week’s post. On Tuesday, I unexpectedly ran a 1600 meter PR. Typically, I arrive at the track later than the group because of work, so most of the time my workouts are solo. It just so happened that a group of women had a mile to finish up their workout. The goal was 6:40. I was unsure if I could hold that pace seeing as 7:00 pace was a tad difficult for me last week. My goal was to hang on as long as possible. One lap in and on pace, I was surprised by how easy it felt. Two laps in and I was still feeling strong. With 500 to go, I decided to make a move. “Sorry, I feel a PR coming on,” I said as I passed the pack. My body never broke down as I crossed the finish line in 6:21. The easiest 1600 I’ve ever run. I was shocked. And stoked. I negative split by twenty seconds. Thank you ladies for carrying me through!
While this week is a down week, there is going to be an actual 1600 meter time trial at the track on Tuesday. If my heel/ankle is up to it, I’m going to try to replicate last week, but just a little faster. But more importantly, I’m going to take it easy this week. I’d like to replicate 2-3 more four week training blocks, with a 5k race and a half marathon thrown in there. Listening to the body is KEY right now!
More post-run food. Sorry for the food porn this week! It’s all I could muster up for the post.
Sunday: 1 hr 36 minutes of running with Perfect 10 miler race in 76:45
Monday: 55 minutes easy
Tuesday: 57 minutes of running with a track workout
Wednesday: 67 minutes of running (8:00 pace for about half of the run, too much intensity this week = sore heel/ankle!)
Thursday: 62 minutes of running
Friday: 45 minutes of golf course running
Saturday: 50 minutes of running on trails. 90 minute massage before the run, too!
Total: 7 hours and 13 minutes of running