Mint’s Training Log – 3.17.13

Happy St. Paddy's Day friends!
Happy St. Paddy’s Day friends!

Slainte Salties!

This week was a cut-back week for me as I prepared for my first race in more than 5 months!  The mission was to shake off the dust and … shake off the dust I did!  Neither the week of training or the race went 100% as planned, but I am closing it feeling happy where I am at with training and feeling gratitude for my family and friends.

Monday is my rest day!  Usually I would do weights or something, but I was also stuck in airports and traveling home from D.C.  I did some core work, but overall, this was a sit around and wait day.

Tuesday I was scheduled for speed work but was WAY behind on life thanks to travel delays so running had to take the back-burner.  I ran 3.5 miles easy after work.  The best part was that my oldest son ran most of it with me.  3.53 miles / 30 mins / 8:31 pace.

Wednesday it was time to get back at it.  I got up early for a speed workout on the treadmill.  7.67 miles / 60 minutes / 7:50 average pace.  Workout was: 1 mile warmup; 3 x .75 miles @ 6:40 pace; 4 minute recoveries; 2 x .5 miles @ 6:40 pace; 2 minute recoveries; 13 minute cool down with 4 x 30 second pickups @ 6:00 pace.  I also did arm weights and core work.

Thursday  I woke up exhausted and with a bad head cold.  So I turned off my alarm and opted for sleep before work.  After work I had parent-teacher conferences and did not get a run in.  Unplanned rest day + core work.

Friday I was back at the swift stuff again.  7.5 miles / 60 mins / 8:02 average pace.  This was a tempo interval workout:  15 minute warmup; 5 x 5 minutes at 7:17 pace; 1 minute recoveries; 15 minute cool down with 4 x 30 second pickups at 6:00 pace.   I had to play with the speeds again to hit the right pace on the TM. Started at 7:19 and bumped it up to 7:13 for second half. Did last one at 7:13/7:08, so it was nice to finish strong.  It is funny how easy these feel after doing speed work 2 days earlier.  I also did weights and core work.

Saturday – I ran 38 minutes easy / 4.33 mi (8:52 pace).

Sunday – Shamrock Shuffle time!  I was in for the 10k and frankly didn’t know what to expect given the course (huge hills in first and 5th miles), but I have done this race every year since 2007.  My best was 44:25, my worst was last year at 46:33.  I decided to go out with little expectations, but to listen to my body and do my thing.  Just before the start, I ran into my friend, Nora and we decided to run together.  We stuck together until just before the 3rd mile when I pulled back some.  I hit the half at 22:15 and wasn’t feeling spectacular, but wasn’t dying either.  I ran into several friends on the course and chatted it up, which was fun.  The long, steep hill at mile 5 just about killed me, but I pressed hard and finished in 45:19.  Not a PR, but not bad for the course or the day.  My funky little deeleyboppers (ha!) stayed on too! I was very pleased and it lead me into a fun, family-filled day.  We celebrated St. Patrick’s Day at my house with extended family (my Mother’s side is Irish).

Total: 4 hours; 17 minutes / 32 miles

Onto next week!

In fun news, I finally chose my spring half marathon.  It will be on April 20.  I also signed up for the Columbus full marathon on October 20 and will be pacing the 4 hour marathon group at the Madison Marathon 3 weeks later.  Lots of fun coming up!  So great to be tasting racing season again!

Mindi is a serial marathoner. She is a private practice attorney, wife and mom of two awesome (and super fast) boys, ages 12 and 14. She coaches Girls on the Run and is a big advocate of youth running.

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4 comments

  1. Love your race outfit! Congrats on a job well done!

    Also, you will be an AMAZING pacer!!! Wisconsin is where everyone who wants to break 4 hours needs to go. The world is now on notice 🙂

    1. Thanks! I am really looking forward to pacing as I’ve never done it before! I think the four hour group would be a lot of fun too!

  2. Awesome race and awesome outfit. We can always count on you to bring the crazy socks! Our spring goal races are the same day. I am SO excited that you are doing Columbus too!