After taking a recovery week prior to this, it felt good to get back into a bit more mileage again. Continuing the work on my 2018 goal of feeling good and being consistent!
This was not a crazy week but it had the elements that I have been trying to be consistent about: 2 workouts + long run, and a whole lot of easy and recovery miles. I had a shortened workout on Tuesday (wasn’t expecting 45 minute gym commute at 6AM), but made the most of the time I had and in the grand scheme of things a few miles won’t make a difference. I admit it frustrated me though, partially for being slow getting out of bed (my fault) but then not planning extra drive time(though, I had no idea that it was going to be that bad). Once I finally got to the gym and got started my attitude couldn’t shift and the workout was feeling more ‘meh’ than I would have liked. Something to work on.
Things got shifted around towards the end of the week and it made the most sense to move Friday workout to Thursday, in hindsight it was probably for the best because I had less time to get nervous about it. I just had to get it done. I hadn’t done a wave tempo in a few years, and my history with them is pretty hit and miss. But that is why I like the workout, you can’t just do the ones that you KNOW you can accomplish. I had planned a 45 minute wave tempo, alternating paces every few minutes (for this workout I opted to switch back and forth every time the song changed…so every 3-5 minutes). My ‘slower’ paces were 6:40-6:50 and I hit the faster ones all 6:20 and faster for an average of 6:33 for 50 minutes (felt good so added 5 minutes). I finished feeling really good about it so I count this as the biggest win of the week for me.
Rest of the week really was just mindless easy miles, lots of mill running and Netflix. Lots of ‘Kenyan style’ for my easy and recovery runs (starting them SUPER slow), which I really enjoy.
Monday: 4 Early Evening Miles around the block (7:58 avg)
Tuesday: AM 7 miles (6:56 avg) w/ 2 x 400, 3 x 1 mile cruise, 2 x 400
Wednesday: 5 Late Evening Treadmill recovery miles (8:29 avg) + 15 minutes core/pt/loop bands
Thursday: Late Evening 10.5 Mile Tempo (6:55 avg) w/50 minute wave tempo (6:33 avg for that segment) + 20 minutes core/pt/loop bands
Friday: 5 easy treadmill miles after work (8:29 avg)
Saturday: 14.5 mile easy treadmill long run, progression but still all within easy range (8:04 avg)
Sunday: 4 snowy slushy messy miles (8:24 avg)
Week Total Mileage: 50 Miles
Fitness/strength total: 35 minutes
Beers Drank: None….slacking!
Baby Milestones: Sitting up in crib, second tooth finally cut, progress on forward crawling, 9 month checkup!