I’m not going to lie: when I saw my training schedule for this week, I was a bit worried as it was very intense. Add in a busy week with work, kids’ sports, and Girls on the Run and, well, I was feeling a bit intimidated. I knew I would have to see a fair bit of 4:30 am to get things done. But I reminded myself that I only have 2 more big weeks to crank through before the taper. That definitely helped motivate me to get it done. Here is how it panned out:
Monday is my rest day. I slept in until 6 and did arm weights. I also ran with my Girls on the Run girls in the evening at practice.
Tuesday I was up bright and early for a hefty workout: 95 minutes with strength intervals (6 x 1 mile @ 7:25 pace; .5 mile recoveries). I did a 10 minute warm up, then hit my intervals (7:23, 7:18, 7:24, 7:16, 7:24; 7:17). I finished up with a 20 minute cool down and 4 strides. 99 minutes / 12.3 miles / 8:03 average pace. I was very happy with this run because everything felt much easier than last week’s similar (but shorter) workout. It is amazing what a nice little drop in the temps will do (it was 57 degrees and overcast).
Wednesday I ran 75 minutes / 8 miles / 9:26 pace in the morning. My legs were tired and heavy, so I just took it super easy. I then ran 25 minutes / 2.75 miles / 9:17 pace in the evening.
Thursday I had another big workout on tap: 80 minutes with 8 miles at goal race pace (7:35-7:40). I got up at wee dark o’clock to get things done. I did a 10 minute warm up, then hit my tempo. The first mile was slow as I was tired and creaky, but by mile 2, I fell into a good groove (8:02, 7:41, 7:38, 7:35, 7:45, 7:33, 7:44, 7:29). I then did a cool down with 4 strides. I had to cut my cool down short though as I had an early morning presentation to give. 73 minutes / 9.43 miles / 7:51 average pace. In the late afternoon, I booked out of work to watch my son in his first XC race. It was a close one, as he and two others jockeyed for the win and came in within about 2 seconds of each other, but he came in 3rd overall!
Friday I had another early morning work meeting, so I was up and at ’em at 4:30 again. 63 minutes / 7 miles / 9:02 pace.
Saturday I was scheduled for an hour, but my son wanted to run 8. I had a wonderful time running with him. He kept telling me how much he loved running and spouted off many very audacious goals (love it!). We also connected re the first weeks of school and life. Priceless. 72 minutes / 8 miles / 9:01 pace.
Sunday I was a bit of a mess when I woke up. I had slept on my neck wrong and the left side of it down through the shoulder blade really hurt and I had very limited range of motion. My right ankle was really bugging me too. Oh yes, and my hammies were crazy tight. Yup, it’s that time of the season. I had 3 hours on tap for the day, but did not have to rush out as the weather was amazing. So I slept in (much needed) and headed out around 10:30 am. It was 45 degrees at the start; 60 at finish. 3 hours / 20.1 miles / 8:58 pace. This run was tough for a variety of reasons. First, I was tired and feeling beat up. Second, I decided to run it relatively depleted. I had coffee with sweetened cream before I went, but nothing else. I had nothing but a few swigs of water until mile 15. Then I stopped at home, drank a large water and took a gel. It was hard to get back out the door, but I got it done and my last mile was my fastest mile. The good news was that other than being tired, my body seemed no worse for the wear once I finished.
Total: 9 hours and 49 minutes / 68 miles.
Four weeks until the Chicago Marathon. Next week is a bear too as my 3 workouts will increase, but my overall mileage will drop so I can hopefully nail those workouts with reasonable legs. Bring it on.