• Tuesday:
rest day due to working overtime Monday night, so all that was done was a 2000m
row on the row machine.
• Wednesday: I was going to do this
coming Sunday’s 16 miler on this day but need for sleep and a notice of pest
control needing access to my apartment Thursday and/or Friday and me needing to
tidy up my apartment for that, life conspired against me and so I changed my
running plan to just 6 miles and I’d start at 7pm. As I started my run I
realized that I hadn’t discussed with Kirsten what paces I should be running my
regular runs at. We’ve had ample discussion about long run pace and tempo
paces, but nothing about regular run paces. So, I figured since my long
run pace is supposed to be 10:15-10:45 and my tempo runs are usually going to
be around 9:30 for the tempo portion, that I should be somewhere in between
that…maybe right around MGP. So that’s what I did. I did the first
3 miles between 10:01 and 10:09, then the last 3 miles I steadily got faster
and faster and ended the final .2 (yea, I went ahead and did a 10K) at an 8:49
pace! I felt great the whole run too! Kirsten later said what I did
was basically spot on and that my next run I should go at an easy pace (around
10:45) since this was basically a progressive run. I mostly wanted to see
what if I could push the pace a little bit and hold it steady, which I
basically did the first 3 miles and then I decided to see if I could negative
split the whole run and I totally nailed it.
• Thursday: worked 3 less hours than expected on my
overtime shift Wednesday night, so I was able to get up in time to get in a
workout! I didn’t have time for a run, not even a short one because a
short 3 mile run even though I can run it in around 30 minutes, takes about an
hour between prepping for the run and then post-run uploading of data and
stuff. So, just a Real Appeal workout DVD for some cross training action!
• Friday: 8 miles of…steady state? Hitting
paces? I’m not entirely sure what it’s called, but anyway, what I did
was, well 8 miles, and I tried to keep every split between 10:20-10:25, however
miles 5 was 10:18 because it was uphill for most of it and I was pushing the
pace a little to make sure I hit my pace, except that I didn’t slow down when I
got to the top and ended up 2 seconds fast. And then mile 8 was 1 second
fast because I was pushing the pace yet again because I was tired and just
wanted to be done. Haha. Overall, I’m extremely happy with this
run!
• Saturday: worked overtime Friday night, so I did my
2000m on the row machine. There would have been some strength training
and cardio equipment usage on this day, but since I switched my Saturday off
with a co-worker for her Wednesday off, I was at work Saturday
afternoon/evening and then I had the plans of getting up at 4:30 Sunday morning
to do my long run.
• Sunday: did 10 miles before meeting up with the
Sports Bra Squad for our little group run (2.6 miles), and then finished up the
last 3.4 miles for a total of 16 miles! My goal was to hit paces between
10:35-10:45. Well, I had an overall average pace of 10:27. However,
that’s not the pace I ran the entire run at. The first 3 miles were
11+…really good warm up pace for me (for now…for the marathon, I need to get my
warm up pace down into the 10:30-10:45 range), the next 8 miles were at or
faster than HMGP…BOOM! All those miles felt fantastic! The 8th
mile was the first mile with the Sports Bra Squad. I kept up with the
faster runners in the group fairly easily and I’m super proud of that!
The last half of the Sports Bra Squad run, I was chatting with another lady, so
miles 12 and 13 were just slightly slower than MGP and my final 3 miles were
11+. And I seriously hit a wall in those last 3 miles. I had eaten
the last 3 of my pumpkin protein waffles as my pre-long run meal and they had
worn off. And then I was a complete idiot and didn’t refuel with the gels
I had in my hydration pack pocket. I was just feeling so good. Yea,
never again. I do need to look up some paleo refueling options.
Right now I’m thinking dried fruits and nuts should do the trick. I’ll go
into that more in my weekly paleo post.
• Monday: I had a plethora of appointments on this
day. At 8:15 I had my psychiatrist, at 9 I had my therapist, and at 11 I
had my annual physical for work. Whew!
***************************************************************
This was quite an
excellent week of training. I didn’t do sprints like I had originally
planned to do this week, but I DID do that progressive run that was a really
good workout and that is sort of like speedwork. I did really good with
some cross training this past week, however I completely dropped the ball with
any and all strength or resistance training. I'm really disappointed in
myself for that, but it is what it is, as they say and what is done is done…or,
should I say, what isn’t done isn’t done…ha! Other than the complete lack
of strength training this past week, I seriously couldn’t be happier with how
this week’s runs went. All 3 of my runs were workout runs with a purpose
that I totally nailed on each and every one!
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