Two weeks of training coming atcha…
The week before last was sort of an odd week, but it ended well. I had to make up for the long run that I skipped the previous Sunday, and I had a half marathon race coming up so I was only able to do one quality workout. The weather was a huge factor in my training, both at home in NY and in Virginia Beach where I ran the Shamrock Half Marathon.
Week ending 3.19.17
Monday 3.13- Long run on the treadmill at the YMCA. I felt pretty good, although bored. Started off slow and picked it up as I got warmed up. Total time 1:12:31 for 10 miles and average pace 7:16/mile. I had an adjustment at my chiropractor and told him I was feeling pretty good overall, no injuries or pains.
Tuesday 3.14- Recovery run at home on the treadmill, 4 miles at 8:19/mile… we got hit with a stupid blizzard, dropping 2 feet of snow so schools and most businesses were closed. I had planned to run a little longer but my back tightened up on the right side. I also did a few Jasyoga videos focusing on my hips, glutes, and quads.
Wednesday 3.15- My plan was to do one quality workout this week and make it a hard effort. The workout I wanted to do was 2 x 3 miles at HMGP with 5 minutes rest between. So I warmed up 2 miles easy on the treadmill at home (schools and YMCA still closed but my husband was home from work and I did this during the girls’ nap time). I put on some cardio pop station on my treadmill for the tempo miles, and was feeling pretty dialed in so I decided to keep going once I got to three miles. The workout changed into a 10k tempo at HMGP, which was actually a 10k PR for me (although I haven’t run many 10ks). Tempo 6.2 miles in 36:50 (5:56/mile). Cool down 1.8 miles for 10 total.
Thursday 3.16- Treadmill recovery run at the YMCA, 8 miles 7:29/mile
Friday 3.17- Rest, travel to Virginia. Unfortunately my husband was still recovering from surgery so I had to drive the whole way, 9-10 hours with a few stops. We got in around dinner time, went to packet pickup, ate, and crashed.
Saturday 3.18- Shakeout run during the 8k USATF Masters Championships. I cheered for a few of my teammates who were racing and jogged around the oceanfront and boardwalk area. Legs felt like garbage at first, but I expected that after travelling all day the previous day.
Sunday 3.19- Race day! No one really knew when the rain was going to start, so I prepared for the worst, and of course it started raining right before I had to warm up. I did 1.8 miles for a warm up, ran from my hotel to the dry bag drop off and ran into a few friends who I jogged with a little longer. The mood was pretty much meh. No one was really excited for the misery that we were about to go through, especially those of us who had experienced it the previous year. But, we lined up anyway. I went through the first mile way off pace so I just ignored my watch and raced without worrying about my pace. That ended up being a good decision, because I still ran a PR of 1:21:12 and finished 2nd. After the race I was so numb from the cold, wind, and rain that I couldn’t muster the energy for a cool down. I jogged the .25 mile back to my hotel and thawed out under the spray of the hot shower.
Race splits: Miles 1-3 into strong headwind and driving rain (6:25, 6:20, 6:22), Miles 4-6 cold rain, wind mostly blocked by trees (6:12, 6:16, 6:10), Miles 7-9 cold rain, strong headwind and crosswinds (6:22, 6:01, 6:05), Miles 10-13 drizzle, strong tailwind (6:09, 6:07, 6:07, 6:00), last 0.1 5:12 pace, total 1:21:12 (6:11 average/mile)
Total for the week of 3.13: 50.6 miles
Week ending 3.26.17
Monday 3.20- Rest. Planned rest day. Caught up on work. Ammazing how much you can get done when you don;t have to run!
Tuesday 3.21- Rest. This one wasn’t exactly planned but I needed another work day.
Wednesday 3.22- 8 miles on the treadmill at 7:23/mile. Felt pretty good, definitely not back too 100% after the race though. Back and hamstrings felt a little tight.
Thursday 3.23- Totally unplanned rest day. Was going to run during my 1 year old’s nap time but she didn’t want to take a nap, and my 3 year old had dance class in the evening. I was able to do a 45 minute yoga video though (although not all at once), the Jasyoga comprehensive hip/hamstring reset.
Friday 3.24- 6 miles on the treadmill at 7:45 pace and 15 minutes of yoga.
Saturday 3.25- 8 miles outside in cold rain/sleet. My legs felt awful in those conditions. 7:42 average per mile
Sunday 3.26- 12 miles with two of my Willow St. teammates at the Shamrock Shuffle 5 miler. We averaged 6:58 for the 12 miles, with the 5 mile race run as a tempo at 6:00/mile. This was a nice workout and fun to run with teammates (with bonus prizes afterwards for going 1-2-3)
Total for the week of 3.20: 34 miles (meh)