After two weeks of breaking 50 miles per week, this week was a cut-back week. I have to admit I was feeling pretty antsy and wanted to keep building up miles, but my coach put my long runs on my schedule for the next several weeks (without the rest of the schedule). Seeing 3:00 and 3:20 coming up in the next 2 weeks was enough to convince me to embrace this recovery week.
Monday was completely off. I usually do arm weights, but my shoulder was hurting so I decided to take it easy.
Tuesday I had intervals on tap. 10 minute warm up; 5 x .5 miles @ 6:58 pace; .25 mi recoveries; cool down with 4 strides. 50 minutes / 6.26 / 7:59 overall average pace. It was warm, humid and hard.
Wednesday I ran 13 with the 2 other boys I am coaching for the half as they had a baseball tournament over the weekend and couldn’t run when my son and I did. We were blessed with perfect running weather. The first 4.5 miles, we had 5 of us running (me, hubby, son and 2 boys). We took it nice and easy during those miles, averaging between a 9:20 and 9:40 pace. After we dropped off hubby and son, we picked up the pace a bit so we were more in the neighborhood of 8:30-8:45. Once we hit 10 miles, we decided to up the ante and ran 8:15, 8:25 and then finished with 7:55. It was awesome because the boys really struggled through their previous long runs and had some very difficult weather. It was a huge confidence booster for them and they are now so pumped for their race.
Thursday I ran 52 minutes / 6 miles / 8:56 pace and did arm weights.
Friday 31 minutes / 3.6 miles / 8:46 pace.
Saturday we raced! It was warm and humid, but a fun and mostly flat race. I slept more than terrible all week (highly unusual for me) but I was determined to toe the line anyway. I ran an easy 2.5 mile warm up before going to the race, then ran 1 mile with 2 strides with the boys prior to the race. My race was great for the first 1.5, then I had some tummy issues (not cool), so I had to pull back a bit. Frustrating, but I pushed through knowing I wanted to place so the boys knew their coach had some mettle. 🙂 22:42 for me, which is pretty slow for me, but good enough for 2nd in my age group. My son ran a 21 second PR – 19:21 and one of the boys I am coaching ran 19:11 (then he ran 19:40 Sunday!). The 3rd boy unfortunately got the cold my son had last weekend, so he took it easy and ran around 25:00. Was fun to all race together though. Finished up the day with some cross training – dancing for hours to my husband’s band!
Sunday was a rest day. I almost never rest on Sunday, but I had to drive my son to soccer camp 3 hours away – AND 3 hours back. LONG day.
Total: 5:02 hours / 35.4 miles
Next week I continue building and I turn 41!