Happy Tuesday! Another solid week of training is in the bank. It was a bit of a cutdown week, in regards to miles, but the intensity and effort was at or slightly higher than previous weeks.
But most importantly, my sister had a baby boy this week!! I am an aunt to a beautiful, happy, healthy little boy!!
5 total runs (1 planned rest day, 1 unplanned) for 49 miles. I’m two weeks in to long runs on Fridays – and so far, they are working. I’m still trying to figure out the logistics of longer long runs (for instance, this week I have 18-19 miles so I would need to start around 4am). Not sure about where I’m going to run the miles (maybe break up inside/outside), but I’ll have the details ironed out by the end of the week.
This Friday’s run required a 3:40am wakeup – which was tough because it’s at the tail end of a long work week, BUT, knowing that once it’s done, I get the entire weekend to sleep in and relax with my boys in the AM makes me energized to suck it up and get it done. I tell myself that I can deal with being tired one more morning – and the reward makes it worth it.
Here’s how the week looked:
7 miles (both days)
Nothing fancy to say here – just easy, relaxed miles to keep the legs moving. The paces on these days are irrelevant. If I wear my Garmin, I keep it under my jacket so I don’t run faster than I should. No fast finishes. No progression runs. No miles in the “7s”. It’s time for me to let my mind wander and my legs just move at whatever pace comes naturally. Lately, that has been in the 8:15-8:20 range.
Tuesday – treadmill speed
9 total miles including 3 x 2 tempo
I’m trying to minimize the speed work or long runs on the treadmill but it was around 10 degrees with the windchill on Tuesday, so I decided to stick to the treadmill.
The workout was okay. I can’t really say great because I didn’t finish feeling fantastic or strong – I felt like I was just hanging on the last mile – not the way I like to end workouts. But I hit the paces and felt strong for a good portion of the workout, so I’d consider it a success.
Warmup: 8:13, 7:56 (Note: I’m finding that I really need that first mile to ease in because my body still seems to be asleep! Usually my warmup miles for speedwork is a bit faster, but I’m giving my body a bit longer to warmup these days)
3×2: (6:44, 6:39) (6:42, 6:38) (6:44, 6:37). First set was kind of rusty. Second set felt great. Third set was a struggle.
Cooldown: 8:12 (1/2 mile). This should have been 1.5 miles longer, but I started the workout late and it was already after 6am, so I needed to call it quits.
Friday – 1st long tempo = SUCCESS
14 miles: 7:19 average
I love long runs these days. I find that now that I’ve removed the pressure to run certain times or paces, I enjoy the miles so much more. It doesn’t matter to me if I run them 30 seconds slower per mile than my coach prescribes – the important thing is to get the miles in. BUT, I am always nervous for long tempos. It’s not about the paces, but more so because I know that it’s going to be a butt-kicking workout – so I fear the discomfort I’m about to put my body through. Does that makes sense?!?
Plan called for: 4 warmup/moderate, 6 tempo (6:55-7:05), 4 moderate
4 warmup: 7:57, 7:40, 7:44, 7:45
6 tempo: 7:02, 6:56, 6:57, 6:52, 6:50, 6:42 (6:53 average)
4 moderate: 7:49, 7:29, 7:29, 7:22
I worked really hard over the summer and fall – and saw a huge improvement in my paces across the board, but especially in my tempos. I remember hitting paces and finishing and being in utter disbelief that I ran those paces for that distance.
For the last couple of months, I haven’t been following a training plan or running set workouts. And so I’ve been worried about how long it would take me to get back to that point.
Well, Friday showed me that I’m pretty close to where I was at the peak of my training in the fall. For Wineglass training, my long tempo peaked at 16 miles with 8 tempo with an average of 6:52 for the tempo portion. Friday was 6 tempo miles at 6:53 pace – in much colder weather. I know I could have run at least one more mile at that pace..and so I didn’t lose much in my tempo paces. Which makes me excited and anxious for the next few months.
I think the break was so important for me – both physically and mentally. I am nothing short of excited for this training cycle. I feel rested and energized and strong – and am ready to put my head down and work hard for the next 3 months.
Sunday – easy but fastish miles
12 miles: 7:29 pace
So the plan called for 9, but I decided to run a few extra for two reasons. First, Saturday was an unplanned rest day. I felt fine and really wanted to run, but there was just no time. After an early wakeup on Friday AM for the long tempo, I ended up working until 7:30 Friday night. I was home just before 9pm – which wasn’t a big deal except that we had company. I was bummed I missed the entire evening, but work is my priority. By the time our friends left and we straightened up, it was close to 11pm. I was exhausted. Thankfully, I was able to sleep until 7am (yay for sleep!).
My girlfriend, Leah and her daughter, arrived at 9am. Leah lives in DC and we had our friend Katy’s baby shower brunch at 1030 in NYC. So after waking up later than expected, I spent the remaining two hours cleaning and straightening up for their visit and getting ready for the baby shower. Which meant no time to run. Not a big deal at all, but I decided to run an extra mile or two on Sunday. I really never run more miles than my coach prescribes, but I felt that with the two rest days in the week, an extra 2-3 miles wouldn’t be detrimental.
I was planning to do this run on the treadmill, but when I saw the snow outside, it was a no brainer. I love running in the snow. There’s something calm and peaceful about running as the snow is falling. It makes me happy. And so once I was out running, I just wanted to keep going. I did an out and back loop – I love this route because it is pretty hilly (although my Garmin only shows it had ~200 ft of gain which I think is inaccurate) and includes 3 long climbs over 1.5 miles (on the way back). Good practice for Boston.
I ran it mostly blind – my watch was under my jacket and so I knew when I hit a mile, but I wasn’t sure of the splits unless I peeked. It was a bit faster than I was expecting but I think the rest day on Saturday and the excitement and happiness of the snow made my legs want to move.
Splits: 7:59, 7:48, 7:35, 7:39, 7:28, 7:31, 7:35, 7:24, 7:25, 7:28, 7:12, 6:46 (I picked up the pace the last 2 miles)
After returning, I warmed up by the fire for 10 minutes and then my little guys and I spent some time playing in the little bit of snow that accumulated!
Hope you have a wonderful week – stay warm! =)