6 miles (8:04)
easy yoga workout
Speed workout: 2.5 mile warm up, 800 (2:59), 600 (2:12), 400 (1:21), 200 (37), 100 (17), 100 (17), 200 (38), 400 (1:21), 600 (2:04), 800 (3:00). 2 mile cool down
I finally got in a good shorter, faster speed workout. Although my times are nothing to brag about, I was happy with the paces. I felt good physically.
push ups, planks, legs
4 miles (8:09)
6 miles (8:08)
Thursday: Tempo run
I decided to to an alternating mile tempo run, with 3 of the miles faster. I aimed for a pace faster than my usual 5 mile tempo since I was only doing 3. Plus I want to get better at 5ks and not run a 10k/half pace during them! I was happy with this run. I would have negative split the last fast mile but it was up a freaking hill. I hauled a#$ to even maintain around the same pace as my other faster miles.
7 miles (7:19) with splits of 8:12, 6:23, 7:58, 6:19, 7:58, 6:23, 7:55
3 miles easy-treadmill (9:45 pace-yes!)
Friday: Easy day
30 minute swim, sauna
Saturday: Long run
16 miles (8ish pace)
The weather was deplorable. Instead of braving the elements, I ran 16 miles on the treadmill. I mixed up the run to keep from going insane (too late for that, I know). I did the first 8 miles as a progressive run, starting at 6 mph and increasing speed every quarter mile until 8.5. For the second 8 I ran a steady pace until 4 miles to go. At the beginning of each mile I increased the speed to 9 mph for the first quarter. So I did a total of one mile at a 6:40 pace. Hopefully this run was good for something!
I had planned on running 5, even 10 miles. But I had a long round trip drive, a rehearsal and a concert. I had wanted to run when I got back. But some circumstances had me stressed out and I immediately drank a beer when I got back. I am not a lush, really (if you read last week’s post you might think otherwise haha). This is boring but here are the circumstances: I was contracted for an easier flute part, or so I thought….then when I arrived I was told I was actually contracted for the piccolo part, which was super high and the biggest solo in the repertoire. I had been playing principal flute in other groups lately and had not touched the piccolo in a week. It was lucky I even brought it with me. It went fine but during the concert I was sweating and very stressed. It wasn’t even a huge concert but it is so very stressful when you feel unprepared, let alone when it is such a big part. The piccolo is different than the flute lip-wise….it is a “use it or lose it” kind of thing when it comes to very high notes. Imagine showing up to race a 5k only to find out you have to do a marathon. My high notes could have been better in rehearsal but by the concert I was warmed up again and my muscles remembered. Anyway I wished I had practiced the piccolo that week and I wished it was clear that “section flute” actually meant “piccolo-and not a note of flute!”
I digress but I just wanted to illustrate how life derails one’s training sometimes. This is just one example. I should have de-stressed by running-but beer was easier. I will try to be better next time!!
Total miles: 50