Here is my training log for the week of 10.09.17 – 10.15.17!
Monday – Easy Run: 5 miles (8:44 pace)
I ran an easy 5 with the hubs Monday morning before work. This week at work was bananas, thanks to a pesky tax deadline, and I actually had to be up and out the door earlier than normal. I think it’s worth mentioning that my husband actually woke up at 3:50 to run with me (and that is not something he would voluntarily do on his own). Early morning quality running time is my love language.
Tuesday – Tempo: 11 miles (7:48 pace)
Tuesday’s workout was a tad brutal and not because of the workout specifically, but rather because of the dang weather. A temperature of 75 degrees combined with a dew point of 74 degrees = a misery index of 149. The air was so thick and muggy that it really felt like you could cut it with a knife. See pic above of foggy track … that’s what we were dealing with Tuesday a.m.
The workout was a 2-3 mile warm up, followed by 3×2 mile repeats w/ a quarter mile recovery in between and a 2-3 mile cool down. The goal pace range was between 6:20 and 6:30, which is probably between my 10K and 10 mile race pace currently.
My actual paces per mile and times per 2 mile repeats were 6:50/6:37 = 13:27, 6:31/6:29 = 13:00 and 6:35/6:56 = 13:31. While I didn’t specifically calculate a heat and humidity pace adjustment beforehand, looking back I kind of wish that I had. I think a fair adjustment would’ve put me somewhere in the 6:35 to 6:45 range. I was working too hard on the second repeat to hit the target pace and I ran out of steam on the third repeat.
Wednesday – Easy: 8 miles (9:15 pace)
All of my typical morning running buddies bailed Wednesday morning and so I ran on the treadmill. I listened to a podcast and the miles flew by. I love it when that happens!
Thursday – Easy: 5 miles (8:43 pace)
I was feeling kind of worn down Thursday morning, likely due to some lingering tiredness from Tuesday’s tempo workout and longer than normal days at work (or some combination of the two). I called it a day after 5 miles.
Friday – Easy: 10 miles (8:09 pace)
Friday morning’s run called for 10 x 30 second pickups with one minute recovery between each set. I did the pickups between miles 4-5 of the run. I’ve come to really enjoy these little 30 second pickups. Honestly, I used to just skip this entirely when it showed up on my schedule (sorry coach), because I thought to myself, “It’s only 5 minutes. Why even bother?”
It turns out that these quick repeats improve your stride power and train your body to get used to quicker paces and effort levels. The quick pickups make your regular pace seem easier by comparison. I usually end up running a little bit quicker than normal after the pickups, which is definitely what happened Friday morning.
Saturday – Long Run: 18 miles (7:38 pace)
I made a last minute decision to hop in a 10K for miles 10 through 16 of my 18 mile long run. I got to the race earlier than I normally would in order to register and have time to get those 10 miles in beforehand. I was actually |thisclose| to missing the start. I started chatting with a friend during my “warm up” and completely lost track of where we were and what time it was. We ended up having to basically run race pace for two miles to make it back to the start of the race, which we did (with about 1 minute to spare)!
My splits for the 10K were 6:49, 6:57, 6:33, 6:32, 6:33 and 6:39. I didn’t have any specific goals as far as the race went, as the main focus was getting the long run done. I was pleasantly surprised that my legs felt decent and I was able to maintain a respectable pace for the race. I finished it up with a 2 mile cool down and called it a day.
Sunday – Easy: 7 miles (9:52 pace)
After Saturday’s shenanigans, I wanted to take it easier than normal to get in more of a true recovery effort. My legs felt good, but I didn’t want to overdo it.
Total – 64 miles