Plan for the week: Finish off my recovery week and then start into week one of a three week build.
Saturday 1/23: I was supposed to run 5-6 miles, but I met up with friends and did a short, easy trail run/fun photo shoot (see picture on the left) and didn’t quite hit my mileage goal. We ran in the Columbia River Gorge and saw lots of other people out running and enjoying a lovely January day. Run: 4.5 miles (trail)
Sunday 1/24: Rest Day + Core
Monday 1/25: Run: 6.3 miles (avg. 7:26 pace) + Core
Tuesday 1/26: It was a great day for a workout, sunny and dry. I’m not sure what pace I was running, but it felt like a good effort. Run: warm-up, 2 minutes on 1 minute off, 4 minutes on 2 minutes off x 2, 4, 2, 4, 2, 4, 2, cool down, Total: 8 miles)
Wednesday 1/27: Another BEAUTIFUL day in Oregon for my “steady” run. I ate a donut right before this run, but it still felt really good and like I was running “within myself.” Run: warm up, 7:04, 7:01, 6:55, 6:52, 6:55, 6:52, cool down, Total: 8 miles
Thursday 1/28: This was supposed to be an easy 6, but I ran with a new friend. It was really fun and we chatted the whole time, but the pace was a bit more brisk than I should have permitted. Run: 6.8 miles (avg. 7:14 pace + Core)
Friday 1/29: An official rest/cross train day. I swam a fairly pathetic 1500 yards.
Weekly Mileage: 33.6 miles
Summary: There are a ton of running things I need to work on in order to improve (more core and strength training, better diet, etc.) but I at least feel good that I’ve incorporated some speed work, long runs and occasional core work into my routine…small steps. Maybe next I will start limiting myself to one dinner of frosted shredded wheat per week : )