Salty’s Training Log – 11.16.14

So, uh, winter. Yikes! Jasmine wasn’t kidding when she said winter was effectively here this week. Geesh! Time to get flexible! I believe strongly that the way to get through winter training is to be flexible. Move workouts around, switch inside as necessary and go with the flow. Winter is the time to learn to be adaptable. This week wasn’t too bad. I ran on the treadmill for a few short runs mostly because that worked with my schedule.

I did my tempo on Saturday again, just because it’s so much more pleasant to do it during daylight and outside. I managed to muster up three buddies to join me, including Jasmine. However, the parkway was covered in snow on Saturday morning! NO! I threw on my newly purchased Yaktrax (the running version, which can be purchased here) and hit the parkway with Jasmine for 4 before peeling them off and hitting the plowed main roads for the last 4. The snowy miles were super hard even running 20 seconds per mile slower than goal pace, but we went with it and got in a solid workout nonetheless. Winter running is made much better with good company!

Mon: 6 early and easy. Weather was nice!

Tue: Windy, but 60’s at the track! 10.5 with the workout. 5 x 4 x 400 with 45s rest between reps and 90s between sets. I kind of misbehaved early, so made the workout harder than it needed to be, but it was a good one! Ran them all between 82-83 with a few 84’s and one 85.

Wed: 4.5 early on the treadmill and then 4.5 later in the morning with the stroller. MUCH colder! Followed up the second run with 55:00 of strength training.

Thu: 7.5 early in a blizzard! Ordered Yaktrax while I sipped my coffee ๐Ÿ™‚ 3.5 in the later afternoon while the kids played in the basement.

Fri: 5.5 on the treadmill. Slept in a little and the treadmill felt extra tedious.

Sat: 12 with tempo. 2+ mile warm-up and then 8 miles. Was supposed to run 6:33 average, but the first 4 were slow on the snow. Last 4 were perfect and felt good! 6:54, 6:52, 6:46, 6:55, 6:26, 6:35, 6:31, 6:28. Jasmine did everything but the last 2 of my tempo with me and it was so nice to have tempo company! The cool down was one incredibly slow mile up a snowy trail with a gigantic hill and then trying not to slip on the bike path for another .75 or so.

Sun: 15 at 7:36 with a great group of ladies. There were 6 of us and it was so fun. Managed to get Jasmine to join in another frozen run!

Total: 69!

Salty Running boss and mother of 3 little ones with PRs of 3:10:15 (26.2), 1:25:59 (13.1) and 18:15 (5k). I love to write about running culture, mental training, and fitting in a serious running habit with the rest of a busy life.

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