TGIF — Thank God it’s FALL! I wasn’t really into this week, mentally, but physically it was fine. I was just not feeling it this week, and I had a couple of weird schedule days that mucked things up. Plus I met another Salty Running contributor!
Monday — recovery day, 2.5 miles with Cilantro, 8 miles, 70 minutes. Keeping this super easy was really important because it was my only easy day between Sunday’s 20 miler and Tuesday’s speed session. (Normally I run long on Saturdays.)
Tuesday was the same speed session I did in late June and totally flopped. I was committed to doing it right this time. I ended up on the treadmill, because I had to go early and running hard intervals in the dark is not something I excel at. It’s hard to run fast in the early morning, anyway, but I was pretty pleased with the results. I averaged 3:14 for the 800s (85-90% with 200 jog), 6:45 for the tempo and 1:29 for the 400s (200 jog). My 800s were 8 seconds slower than late June … but my tempo miles were 32 seconds faster and my 400s 7 seconds faster. Lesson learned, kids — don’t blow out the pipes in first set of the workout. 12 miles / 1:34.
Wednesday morning was nice and cool, 8 miles easy in 68 minutes, super low HR, with a friend. I taught a foam roller Pilates class that evening, with about 45 minutes of core work using the roller for an added challenge, then 15 minutes of guided self-massage. I rotate this class in every 6 weeks or so — the clients really enjoy it. And the core work is super-challenging … I was sore this week!
Thursday, was back on the ‘mill partially because it kept raining but also to bribe myself because I didn’t feel like running. 10 miles with 7 “moderate,” around 7 minute pace, 1:13 total. I was supposed to have some strides in there but those are basically impossible on the treadmill. After that I taught Pilates Strength.
Friday morning was 6 really easy, 56 minutes. HR was really really low which is good because it was really really slow.
Saturday was a 15 mile “building blocks” run — warm up, 3×4 mile increasing pace each block, cool down. I had asked coach for some guidelines on what those paces should look like because I wasn’t sure how hard it should be. I said “8/7:45/7:30?” and he said 15 seconds faster … and then I went 7:40/7:20/6:55. WHEE! It was 55 degrees, overcast, and misting. Doesn’t get much better. 1:53 total time.
Sunday was 8 early miles with a friend, 68 minutes.
Totals: 67.25 miles run, 1 mile walked, 2 Pilates classes taught.