It’s Spring Break here in Oregon, and we started off the week with a couple of nights at the coast with friends. Since then, we’ve been home catching up on house projects and spending time together. I’ve had a big running week (though a little lighter than last week), but my body is adapting nicely to the uptick in mileage and I’m feeling (and seeing) results from the core work as well, smoother push-ups in bigger sets being one of them.
The ‘mill and I spent too much time together again; with awful weather at the start the week and both kids at home, I got 32 miles done in my garage this week. Whew. Most of my running group was out of town for group runs this week including the long run on Saturday. Luckily, I got two newer guys to meet up with who were down with the workout (20 with 12@7:10). Feeling really strong and positive about how this training season is unfolding.
Perhaps most exciting, I got two –count them– TWO new sports bras this week. Why is this exciting? Well, as I’ve confessed before I am a bit of a running cheap-skate and I have a physique that doesn’t require much bra support, so I still run in the first sports bra I purchased when I started running eight years ago, then another three-year-old one. Don’t judge, please. The vinegar and baking soda trick has kept that thing usable, but the time had come. So Thursday, I found two very cute (and cheap!) bras at TJMaxx, and am considering a burning ceremony for that first bra, which has seen me through so many runs and races it’s mind boggling. Maybe a good eulogy, too? Hmm.
Sunday: 6 miles, recovery pace. Enjoyed a run at the coast with my dog and friend Desiree. Beautiful views as we ran over the Waldport/Alsea Bay bridge and along the ocean on roads.
Monday: 10 treadmill miles, 8:30 pace. Got home from the beach around dinner time, unpacked the car, then settled down on the ‘mill and watched “6 Feet Under.”
Tuesday: 12 miles, treadmill workout. Warm up- 3 miles, Workout- 5 miles @7:10, 3 miles @6:48, Cool down- 1 mile. Yes, that’s 22 miles on the ‘mill in less than 18 hours. Core and upper body work.
Wednesday 6.03 miles, 8:28 pace. Ran with the dog in the cool, wet sunshine. Core and upper body work.
Thursday: 10 miles, treadmill workout. Warm up- 3 miles, then ladder workout from 6:40 pace down to 6:00-minute pace and back up until you get to 10 miles. This ladder starts with five minutes at 6:40 pace followed by five minutes recovery pace, then four minutes at 6:30 with four minutes recovery pace, down to one minute at 6:00/recovery minute, repeat and work back up the ladder. It is one of the BEST workouts for the treadmill, in my opinion, to get the miles in. Lots of sweat.
Friday: rest day. Boxed with my husband and did my upper body/core routine.
Saturday: 20.24 miles, with 12 @ 7:09. Warm up- 4+ miles (7:45), 12 miles @7:09 pace, Cool down-4 miles. (8:19). Met up with my friend Sam, and another new guy at 5:30 am in the dark, cold Eugene rain. I wasn’t feeling my absolute best, but this was the first 20-miler either of them had done, so I had to rally. I have never listened to music when I run outside, but Sam brought me a pair of wireless earbuds so he could play DJ for both of us. A little dubious, I agreed since we both like heavy techno.
It was definitely what I needed today, after conversation eased off several miles into the faster paces, when I really felt not awesome, the music gave me something else to focus on and pump me up a bit. I strided (strode? I don’t know) out the last mile for 6:56 in front of the guys. Great run, mission accomplished. Upper body and core after. And my husband’s epic homemade whole wheat, buttermilk, coconut pancakes.
Weekly total: 64.27, core workouts: 4