This week was a cut-back week for me as I prepared for my first race in more than 5 months! The mission was to shake off the dust and … shake off the dust I did! Neither the week of training or the race went 100% as planned, but I am closing it feeling happy where I am at with training and feeling gratitude for my family and friends.
Monday is my rest day! Usually I would do weights or something, but I was also stuck in airports and traveling home from D.C. I did some core work, but overall, this was a sit around and wait day.
Tuesday I was scheduled for speed work but was WAY behind on life thanks to travel delays so running had to take the back-burner. I ran 3.5 miles easy after work. The best part was that my oldest son ran most of it with me. 3.53 miles / 30 mins / 8:31 pace.
Wednesday it was time to get back at it. I got up early for a speed workout on the treadmill. 7.67 miles / 60 minutes / 7:50 average pace. Workout was: 1 mile warmup; 3 x .75 miles @ 6:40 pace; 4 minute recoveries; 2 x .5 miles @ 6:40 pace; 2 minute recoveries; 13 minute cool down with 4 x 30 second pickups @ 6:00 pace. I also did arm weights and core work.
Thursday I woke up exhausted and with a bad head cold. So I turned off my alarm and opted for sleep before work. After work I had parent-teacher conferences and did not get a run in. Unplanned rest day + core work.
Friday I was back at the swift stuff again. 7.5 miles / 60 mins / 8:02 average pace. This was a tempo interval workout: 15 minute warmup; 5 x 5 minutes at 7:17 pace; 1 minute recoveries; 15 minute cool down with 4 x 30 second pickups at 6:00 pace. I had to play with the speeds again to hit the right pace on the TM. Started at 7:19 and bumped it up to 7:13 for second half. Did last one at 7:13/7:08, so it was nice to finish strong. It is funny how easy these feel after doing speed work 2 days earlier. I also did weights and core work.
Saturday – I ran 38 minutes easy / 4.33 mi (8:52 pace).
Sunday – Shamrock Shuffle time! I was in for the 10k and frankly didn’t know what to expect given the course (huge hills in first and 5th miles), but I have done this race every year since 2007. My best was 44:25, my worst was last year at 46:33. I decided to go out with little expectations, but to listen to my body and do my thing. Just before the start, I ran into my friend, Nora and we decided to run together. We stuck together until just before the 3rd mile when I pulled back some. I hit the half at 22:15 and wasn’t feeling spectacular, but wasn’t dying either. I ran into several friends on the course and chatted it up, which was fun. The long, steep hill at mile 5 just about killed me, but I pressed hard and finished in 45:19. Not a PR, but not bad for the course or the day. My funky little deeleyboppers (ha!) stayed on too! I was very pleased and it lead me into a fun, family-filled day. We celebrated St. Patrick’s Day at my house with extended family (my Mother’s side is Irish).
Total: 4 hours; 17 minutes / 32 miles
Onto next week!
In fun news, I finally chose my spring half marathon. It will be on April 20. I also signed up for the Columbus full marathon on October 20 and will be pacing the 4 hour marathon group at the Madison Marathon 3 weeks later. Lots of fun coming up! So great to be tasting racing season again!