This week was packed with several reasons to celebrate, including 19 years of marriage (whew, I feel OLD!), surviving my 2nd grader’s birthday sleepover, and the arrival of the winter solstice. Our darkest day is behind us, and it only gets brighter from here!
This week also marked a big breakthrough in my return to run. I ditched the walk breaks and started up with truly continuous runs, and I made it up to double digits (10 miles!) for my long run. I have 17 weeks to go before Boston, and it’s really tempting to want to ramp up everything (mileage, intensity) all at once. But I am still exercising caution and increasing my mileage slowly, being careful not to add intensity and frequency in the same week. This week, I kept the “speed” work confined to the pool and just focused on easy runs.
Monday- 8 miles (9:30 avg) – 3×20 minute, 1×10 minute to get to 8 miles. Ran outside on snow-coated trails which definitely slows down my pace. Took breaks to walk at 20 minute increments and then ran the last 1.25 miles home. No aches and pains, felt great!
Tuesday- 45 minutes aqua jogging. Legs were jello by the time I got out of the pool, so I’ll chalk that up to being a good workout. I warmed up 10 minutes, followed by about 25 minutes of alternating 2 lengths at p.e of 8, 1 length easy. Then 5-10 minutes cool down.
Wednesday- 10 miles! Had planned on keeping the walk breaks but ended up ditching most of them. I did stop a few times randomly to adjust my gloves or jacket. And I took a full 2 minute walk break at about 60 minutes. But that was it. It was tiring running on the snow, and I could feel it in my pace. Averaged about 9:15 for most of the running parts and it felt like an 8:45 effort. I didn’t really care. I was just glad to be out running “long”!
Thursday- 30 minutes on the elliptical, then weights, then 30 minutes walking on incline. Liked that better than stair stepper as it got my heart rate up without targeting just the quads.
Friday- 7 miles (8:46 avg) on the treadmill. Originally planned on doing 3×20 + whatever to get to 7 miles. Ditched walking breaks but did hop off the treadmill for a few seconds here/there to grab water or blow my nose. A little tired (daughter’s sleepover kept me up waaaay too late) but no aches and pains.
Saturday- Off / rest day. Took my kids out to skate ski the trails near our house during the last sunset before solstice. It was gorgeous!
Sunday- 5 miles, continuous! Met up with my coach and several of her colleagues from our local running store for a fun solstice Christmas lights run. The fresh snow and the holiday lights made it a beautiful night to be out running.
Total – 30 miles running, 2.5 hours cross training (weights, elliptical, deep water running)