RNR NOLA: Week 3

Hey y’all! Happy Monday!


Week 3 of RNR NOLA training is in the books and the race is THIS WEEK. What?! When you just have 4 weeks in between races, it seems like the training cycle FLIES by! Haha. I’m really excited to ROCK and ROLL this weekend!

Here is what last week looked like (from a running perspective):

Monday: 2 mi. WU, 4 X 800 (3:00, 3:00 2:56, 2:54), 2 X 1 mi. (5:56, 5:52), 1.5 mi. CD

Monday’s workout looked a little different. Instead of hitting the track like we typically do, I decided to take my speed work to the treadmill. We had winds gusting up to 40 mph Monday morning. I knew that if I tried to run in that I would only end up feeling defeated and I wanted to at least attempt to set myself up for success.

While 800s on the TM is not really ideal, I made it work. The workout was supposed to be 8 X 800s w/ a 400 recovery and the goal range for the 800s was 2:54 to 2:58. I managed to hit snooze a few times (gotta love that Monday morning reality check) and I ended up altering the workout and cutting the cool down slightly so that I could get it done a little quicker. I ended up with 4 X 800 and 2 X 1 mile. The fast portion of the workout was the same as it would’ve been, but I just cut out a little bit of the recovery time in between sets.

I decided to start the first two at 6:00 pace and since I was on the treadmill, I was able to do exactly that. I didn’t want to do the first ones too fast and then crash. If you’ve been there and done that, you know it isn’t fun. Whether it is a race or a workout, it is always best to start conservatively and finish strong! Overall I was very pleased with this workout!

We went back to the chiro Monday evening and Daniel got his turn on the Alter G. He loved it! Also in case you were wondering, my backside is feeling MUCH better. Woo to the hoo!


Tuesday AM: 4.5 miles + strength training

We kicked off Tuesday morning with a few miles and some chest and core work. My chest was sore for days after this workout!

Tuesday PM: RW Group Run

My training group had their first interval workout Tuesday evening. They did 10 X 30 second pickups w/ 1 minute in between. We met at the store and ran over to a local park with a 600 meter “track” (it’s really just a sidewalk around some tennis courts, but it is well-lit, so I am not complaining) to do the repeats. They did awesome! We ended up with exactly 4 miles.

Wednesday: 4 miles (8:59 pace)

This new Tuesday routine really seems to do me in and I was definitely not feeling the run on Wednesday. I got 4 miles in and called it a day.

Thursday: 15 miles (7:38 pace)

I was technically supposed to do my long run on Wednesday, but I put it off until Thursday since I was so worn out Wednesday morning. This actually ended up working out really well because Rebecca was able to come run with me Thursday morning! I was SO thankful to have company for my long run.

Solo long runs or treadmill long runs are TOUGH. Rebecca and I were able to get in 10 miles before she had to leave to get ready for work. I was thinking that I might have to end up doing the rest of my run on the treadmill once she left, but when I came inside Daniel was up, dressed and ready to run! Sweet! He did the last 5 miles with me.

I got 15 miles in before 6 a.m. Thursday morning. Boom. If that doesn’t make you feel accomplished, I don’t know what will. Thursday was a great day! All those endorphins really helped me out.

Friday: 8 miles (9:07 pace)

Jess and I got in an easy 8 miles Friday morning before work.

Saturday: 10 miles (including the Charity Chase 5K)

I did a separate post for this race, so I won’t rehash it here. To summarize: we did a 4 mile warm up, ran the 5K and did a 3 mile cool down.

One thing I don’t think I mentioned in the recap is that I tried out my new “fast shoes.” I’ve been needing some new kicks for speed work and races and I decided to go with the Nike Free. I wore them for the race and they seemed good. I’ve only run 3 miles in them though, so I don’t want to form any concrete opinions about them just yet. I do NOT typically run in Nike shoes, so I was a bit hesitant at first. I had a pair of Nike tennis shoes back in the day (like for playing tennis). They actually had an interchangeable outer “shell” and you could wear them in multiple colors (to match your outfit that day, obviously). I still have some reservations about the quality of these shoes, but they sure were cute! True story.

Here are my new ones (they are cute too) …


Sunday: 9 miles (9:05 pace)

The Big Beach Marathon was Sunday in Gulf Shores. Rebecca paced the 3:40 group and Jessica, Lizzie and I decided to go down and surprise her the morning of the race. We even threw her off with some sneaky text messages, like “Good luck! We’ll be thinking about you. Let us know how it goes!” She had no idea we were coming and it was SO FUN to see her reaction!


We watched the start of the race and then Jessica, Lizzie and I went for a run. We did 9 easy miles and followed that up with a quick breakfast before heading out on the course to see Rebecca. We caught her just before mile 24 and then again at the finish. Per usual, her pacing was spot on. She finished in 3:39:22. It was a beautiful day for a run, but the winds were brutal.

Side note: I’ve been thinking about it and I’m wondering if I could do a half marathon each month of 2017. The first four are lined up. June, July and August might be tricky (i.e., I’d have to travel a little bit), but I’m thinking this might be a fun goal. Thoughts?

4 thoughts on “RNR NOLA: Week 3”

  1. So you are a running rockstar! And I borrowed your caffeine poster because it’s pretty much perfect. lol I can’t wait to read about your half! And I say go for the halfs!! Why not? Each running year brings in different goals and ambitions. This one could be fun!


  2. It looks like you had a great week of training! I think it would be fun to do a half marathon each month… I already have quite a few lined up myself but agree that it’s hard in the summer months. I’ve seen a few in the summer but most were trail runs if you’re up for that. I don’t know of anything around here in June or July that would work if I wanted to do it but I guess that’s how it goes living down South. If you have family someplace with a race there in those months it would be neat to visit for it?

    I like those shoes! Nike does make some good running shoes like the Pegasus but I agree, I am more of a Brooks or NB girl.


  3. Awesome week. Dang- 15 miles before 6:00am is so hard core. And I totally think you made the right move by running on the treadmill in those winds- that would have been extremely difficult if not dangerous. It’s great to see you doing so well!


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