Salty’s Training Log – 5.4.14

This week was hard. Last I left you, I had run a 10 mile race and did 12 the next day. By the time hard workouts rolled around this week, I felt far from fresh and recovered. I felt like each time I had a harder run this week I was just barely recovered enough from the previous hard effort to even attempt the workout let alone nail it. And of course, this was the week where coach upped the ante, giving us super fast track goal times along with 5 miles of intervals, a faster tempo, and a 16 mile long run (up from 14).

It wasn’t always pretty, but I sucked it up and got it (mostly) done. I decided to elliptical on Wednesday to appease my aching hamstrings and on Thursday, I still felt so tired and sore that I threw out the pace expectations and also skipped the strides. That was enough to get to Friday, when I managed a very solid tempo for me lately and a super easy trail run on Saturday got me through my long run without anything breaking. I’ll call it success!

I think I did a decent job of balancing my recovery needs with pushing myself. ย It’s so hard to know when we’re jumping the training shark and heading towards hurting ourselves or making excuses and being a wuss. This week, I pushed hard on my hard days and took my easy days really easy. For my long run, instead of being a slave to the watch, I focused on getting in the miles first at a decent effort and let the pace fall were it may (slow, but they can’t all be awesome).

Now it’s Monday, and dare I say my legs are on the up and up (*knocks on wood*). But, I woke up with the kids’ cold. C’est la vie.

Mon; 8 on the trails and I got to sleep in because Cinnamon got the kids ready for school!

Tue: a.m. 3 while Cinnamon hung with my crew and p.m. 9.5 with track. It was crazy windy and relatively hot. This was really hard, but I decided to just go for it and die rather than playing it safe to ensure I finished strong. So I finished with a miserably slow mile and felt like crap, but pushing myself seemed to be the point here. The workout was this:

1600; 4×400; 1600; 800; 4 x 200; 1600

The goal paces were 5:50 or faster.

The actual splits were this:

5:57; 84, 86, 86, 87; 6:17; 3:01; 40, 40, 38, 38; 6:24

The rests were 2:00 between sets, :30 in between 400s and jog 200 in between the 200s. Insanity. I felt hypoglycemic after the 1st mile (hasn’t happened to me since last year). I took a gel (thanks, Barb!) and felt better by the 800. The last mile was pure agony. That was the best I could do. Oof.

Wed: 6 miles elliptical in 50 minutes.

Thu: 8 miles in the early a.m.

Fri: 8.5 with 5 mile tempo. Goal was 6:50, 6:50, 6:40, 6:30, 6:30. I ran it on a rolling parkway. The first and last miles were the hilliest: 6:57, 6:52, 6:38, 6:41, 6:35.

Sat: 6 easy on trails.

Sun: 16 a little under 8:00 pace average, like 7:59. Ran with Marisa and Heidi and it went by surprisingly fast, although, not gonna lie, those last two miles were hard.

Total: 59 miles running and 6 elliptical

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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  1. I’m trying to bite my tongue a little bit, but having been burned by this no rest mentality I have to say I wish coach would have given you a Sunday break and backed off the Tuesday workout. ๐Ÿ™‚ that said kudos for pushing yourself. Just listen to that body of yours and don’t go over the line!

    1. Funny you should you mention that … I had to bail on the track workout this past week and missed my tempo too, but I think I’m now recovered and on the up and up. The good news is that I think I’ve finally figured out how to use a foam roller ๐Ÿ™‚