Here is my training log for the week of 10.16.17 – 10.22.17!
Monday AM – Easy: 5 miles (8:43 pace) + PM – Easy: 5.2 miles (8:10 pace)
I woke up to steady rain Monday morning and decided to hop on the treadmill for a few miles.
Fall finally made its much anticipated arrival Monday afternoon! Woo! Plans were made for an impromptu group run after work and I just couldn’t say no. It felt absolutely amazing out.
Tuesday – Easy: 6 miles (8:34 pace)
I did an easy loop with the hubs early Tuesday morning. I was off work Tuesday (no more taxes!) and I had Girls on the Run Tuesday afternoon.
Wednesday AM – Hills: 10 miles (8:18 pace) + PM – Easy: 5 miles (8:49 pace)
Let me just say, I am not a fan of the hill repeats. I’ve done hill repeats outside and handful of times and have also tried them on the treadmill. This week’s workout was outside. I Strava-d a quarter-mile segment that climbed about 60 feet.
My schedule called for a 2 mile warm up, 12 X 400 repeats up a moderate hill (4 to 5 percent incline) with a jog down recovery and a 2 mile cool down. The goal was to run at a hard but manageable effort up the hills. There were no set pace goals (thank goodness). Running up and down a hill 12 times is basically a challenge, regardless of pace. For what it’s worth, I did track my paces (because … data). My splits were all between 1:45 and 1:50, which is between 7:00 and 7:20 pace. I basically feel like I am running in quicksand when I try to run up a hill and my training buddies left me in the dust! I know that hills will make me stronger and faster, but it certainly didn’t feel that way in the moment.
Basically, my theme this week was, “I’m free [from work]. Let’s say yes and run all the miles [within reason] when anyone else wants to run!” One of my friends wanted to run Wednesday evening and so, duh! I did. The weather was still quite nice (this wouldn’t be the case later in the week) and we had a wonderful run!
Thursday AM – Easy: 5.25 miles (8:35 pace) + PM – Easy: 5.6 miles (8:20 pace)
I did a another loop with the hubs Thursday morning. He had a work thing to go to Thursday evening. After Girls on the Run, I decided to head to the local group run and keep myself occupied for a little bit while he was gone.
Friday – Easy: 8 miles (8:00 pace)
Friday morning I was back at it with a mini workout of 10 x 30 second pickups with 1 minute recoveries. I’ve done this one several times recently and I’m loving it. The pickups were faster this week than they have been. Woo hoo! It was the perfect way to start a Friday!
Saturday – Easy: 4 miles (9:29 pace)
I kept it short and easy Saturday morning before heading to Apalachicola, Fla., to do the Running for the Bay Half Marathon on Sunday.
Sunday – Long Run: 21.4 miles (8:07 pace)
My plan was to run a 2 mile warm up, run the half marathon at a brisk pace (close to my goal marathon pace) and to run a 2 mile cool down to get in a 17 mile quality long run. I wasn’t able to hit the pace that I wanted (6:45 to 6:55), but the conditions were far from favorable (75 degrees with a dew point of 73 and 20 mph winds at the start). Fall decided to take a few days off.
I averaged 7:21 for the first 5 miles of the half (on a bridge straight into the wind) and then was able to drop it down a tad. I averaged 6:59 for the last 8 miles of the half (off the bridge for a couple of miles and then 5 more miles back across the bridge). I got my two miles in afterwards and went out to cheer for my friend who was running the ultra. I ran a few more miles with her at various points along the way and ended up with about 4 more miles total, giving me just over 21 miles for the day. I was very satisfied with the work I put in and extremely salty by the end of this run. Dear Fall, I don’t know what we did to make you mad, but please come back soon.
Total – 75.6 miles