Another bigger week down and feeling good about it, also looking forward to a little cutback week this coming week in prep for a 5 mile race (and because it’s been 5 weeks since last cutback!). I’ve been really happy with my progress lately, it’s far from perfect but in general things have been working out even if I’ve had to adjust and modify (the name of the game).
Tuesday’s was 5 x 1 mile at 10k pace. Based on my recent race and my updated vDot, my 10k pace should be around 6:17 and that is about exactly what I averaged for all 5. This didn’t feel amazing, legs and feet were cranky but I think that was more my sign I need to swap out my shoes (piles of miles on them). Hindsight though, hitting the paces still on tired legs is a good sign.
The rest of the workweek was pretty busy and we had lots going on, which meant squeezing in runs later in the evening when they’d fit and shortening them a tiny bit when need be (or because I was cold and tired at 9PM and wanted to be done). I wasn’t sure if I would do another workout between Tuesday and Sunday but ended up throwing a progression in on Friday and was glad I did. First, it helped me get the run done faster to actually be able to celebrate my Best friends son’s 13th Birthday and second it was a good way to wake up my legs after not feeling super loose all week. I broke it into 3 x 20 minute segments mentally- wanted controlled relaxed progression focusing on form. 1st 20 minutes- 2.44 Miles (8:11 avg), 2nd 20 minutes- 2.68 Miles (7:27 avg), Final 20 minutes- 3.08 Miles (6:29 avg).
My last, and biggest quality session for the week was my Sunday long run workout. Originally it was going to be 15-16 miles but I added an extra cool down mile to make up for the little bits here and there from the week. I was properly fueled and felt good so it didn’t feel like I was stretching my limits to hit 17. I ended up on the mill because there was still a good amount of ice outside and finding a good route that could safely execute the run would have been a bit more challenging- also I wanted the gym for heat training. Yes, it’s cold now but I’ve seen it too many times and come out unprepared for spring goal races and potential temps that can come with them. Once again, I calculated my target paces based on my vDot after my recent race, no point in guessing! I ran 4 miles warm-up, 4 miles at MP (Goal 6:53, Actual: 6:51), 1 mile Easy, 3 miles at HMP (Goal: 6:36, Actual: 6:36), 1 mile easy, 2 miles hard (This isn’t a race pace, more just what’s left at end. Goal: 6:20 or below, Actual: 6:17), 2 miles cool down. Overall I was really happy with the workout, and my heart rate stayed pretty controlled for it which definitely helped affirm the fact that I was running the right paces for my current fitness level.
Monday: 5 Miles easy (8:13 avg) + 6 x strides (5:27 avg) + 15 minutes Loop Bands & 2 x Running Rewired Core
Tuesday: Early AM treadmill- 8.6 miles total (6:57 avg) w/5 x 1 mile at 10k pace w/.25 recovery
Wednesday: 5 late evening recovery miles (8:37 avg) + 20 Minutes Loop Bands & Kettlebell Circuit
Thursday: 6 late evening recovery miles (8:33 avg)
Friday: 60 Minute Controlled progression (8.2 miles total for 7:20 avg)
Saturday: 15 minutes upper body/core/loop bands + 6.8 miles easy (7:55 avg)
Sunday: 17 Mile Long Run workout (7:16 avg)
Week Total Miles: 57 Miles
Total Strength/Fitness Time: 50 Minutes
Beers Drank: None
Baby Milestones: Transitioning between furniture while standing, still trying to climb out of crib, waved intentionally!