I feel like my motivation to run in the cold is dwindling. I think it’s easier to suck it up and run in sub-0 temps when you know it’s just one or two days. But, for the last week, it’s been mostly sub-0 in the AM – and the 7 day forecast doesn’t look any better.
Too funny not to share…and kind of what I have been feeling!
Last week included a bunch of treadmill runs. Monday’s mid-week long run, Wednesday’s tempo, Saturday’s long tempo, Sunday’s recovery – all happened on the treadmill. Wednesday and Saturday I opted for the treadmill because the real-feel was single digits and my coach and I both felt that it was okay this week to use the treadmill to get the workout in (I would have had to adjust my paces significantly if I did them outside to account for the cold temps). Tuesday and Thursday were early morning runs outside (small victories).
Planned: 10-11 miles with 6-8x :20 strides
Actual: 11 miles with 8x :20 strides
I followed the same plan as last week’s run and incorporated a lot of 1:00 spurts of climbing. This week was 20x 1:00 at 4.5% incline. The remaining time was at 0% to give my achilles a break. Changing up the incline and / or pace are the only way I can get through a treadmill run these days. Although this run was almost 90 minutes, it went by surprisingly fast since I was playing with the incline every 1-3 minutes!
Tuesday, Thursday, Sunday
Planned: 7-8 miles, easy
Actual: 8, 8, 6
Similar to last week, I swapped my Friday run with Sunday’s rest day. My husband and I went out for an early Valentine’s Day dinner – and I ended up drinking a lot. So much, in fact, that I nursed a nasty hangover for most of the next day. That coupled with my youngest having a high fever, and a rest day seemed like a logical choice.
Thursday’s run was hills – lots of climbing over those 8 miles. After a few weeks of focusing on hills, I finally am beginning to feel like I’m getting stronger!
Planned: 2 mile warmup, 5 mile tempo (6:40-6:50), 2 mile cooldown
Actual: 2 mile warmup (8:07, 7:48), 5 mile tempo (6:47, 6:42, 6:39, 6:37, 6:31), 2 mile cooldown (8:16, 8:05)
This workout had me nervous from the moment I saw the drop in paces from my coach (they were a bit faster than my 4 mile tempo I did two weeks ago). I’ve had a few great weeks of training and am feeling like there is some momentum behind me so I was excited to give it a try.
The first mile didn’t feel great (but they never do for me). I found a good, controlled rhythm somewhere at the end of that first mile and stayed there until around 4.5. I was increasing the pace as the tempo went on as well – which was a huge confidence booster. The last 1/2 mile, I dropped the pace to about 6:15. It was not easy – but I wanted to practice finishing hard and fast.
The 5 miles were at a 6:39 average – treadmill at 1% incline. Pretty happy with this workout!
Planned: 3 miles easy, 8 mile tempo (7:00-7:15), 4 miles easy
Actual: 4 miles easy, 8 mile tempo, 4 miles easy – 1:58:54 (7:26 average)
I waffled back and forth about doing this one outside or inside. I wasn’t worried about running in the cold – I was concerned with hitting the paces coach had for me in the sub-10 degree weather. In the end, I opted for the treadmill since I felt like it was more important to get the prescribed workout in.
Warmup/easy miles were: 8:12, 8:00, 7:47, 7:31. I worked on getting those last two miles down to about 7:20 pace so that when I started the tempo, it wouldn’t be a huge drop in pace (and a shock to my body).
The tempo started and I felt awful. 7:13 pace felt uncomfortable and the thought of anohter 7.7 miles at that pace (or faster) seemed impossible. But, I forced myself to relax and focus on something else (good thing I had some trashy tv to watch -> Vanderpump Rules). Once again, by the end of that first mile, I had found my rhythm and felt good.
Tempo splits: 7:13, 7:13, 7:08, 7:08, 7:08, 7:03, 6:58, 6:54 (average 7:06)
For the entire 16 miles, I played around with the incline. I kept it at 1% the whole run, but every couple of minutes, would jump it up to 1.5-2.5% (for 20-45 seconds)- nothing major – but enough to simulate some rolling hills while hitting the goal pace.
I was ready for the cooldown miles but found that I recovered quickly (only 2-3 minutes). I wanted to get off the treadmill as soon as I could so I picked up the pace again for the last few miles.
Last 4: 8:02, 7:35, 7:18, 7:13
Total of 58 miles for the week with 2x 30 minute trainer sessions, 2x strength session (Mon/Thur) and 3x core sessions (Mon/Tues/Thur). Doing the “extras” definitely takes time and effort – but they have slowly become part of my normal routine and I strangely look forward to the exhaustion that comes after a tough strength workout!
Hope you had a great weekend and Valentine’s Day! <3
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