RNR NOLA: Week 4 (RACE WEEK)

Hey there!

Race week is here and I wanted to go ahead and do the typical weekly training run-down post before the weekend gets too busy. Unfortunately this week was not super exciting from a training perspective, as I had to be a good (well behaved) runner and take it easy to get rested up for the half.

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Monday: 2 mi. WU, 3 mi. tempo (6:34 avg.), 1 mi. recovery, 3 X 1:00 (5:50 – 6:00 ish), 2 mi. CD 

Monday was the only official workout of the week. This was actually supposed to be done Tuesday (since the half is Sunday, that would’ve still given me four days of easy runs), but my schedule on Tuesday is super hectic with strength training in the morning and coaching in the evening, so my options were Monday or Wednesday. Wednesday probably would’ve been fine as far as having time to properly recover, but I’ve settled into a good routine of Monday being a workout day and it’s nice to go ahead and kick the week off with a workout, so Monday was the winner!

I ran into Jill at the grocery store Sunday afternoon and she said that she was up for a “Move It Monday” workout too, so that worked out really well. It is always nice to have a friend to run with! We met at the track Monday morning, but Jill was less than thrilled about the idea of running a 3 mile tempo around the track (I think we just met there more out of habit than anything else) and I was less than thrilled about the idea of doing a tempo run on the sidewalks in the dark, so we came up with a decent solution and decided to take our tempo to the streets. We had to bail or cross to the other side of the road a couple of times because of cars, but otherwise it was great!

The plan for the tempo portion of the workout was a 6:40, 6:30, 6:20 progression. What we actually did was 6:47, 6:24, 6:28. Our route had a few hills (up and down), which made the progression aspect of the workout difficult, but overall our average was pretty much spot on. We got a one mile recovery and then we did three 1 minute “pick ups.” The pick up portion was hilly as well, so we got a bonus hill repeat or two thrown in there.

The workout flew by and I really enjoy workouts that have a little tempo followed by some speed. It keeps things interesting and you get in some solid work!

Tuesday: 4.5 miles (8:32 pace) + strength training

Tuesday morning was 4.5 easy miles with Rebecca and Jessica followed by 45 minutes of BACK exercises. Holy moly. I never knew there were so many different muscles in my back or that there were so many different ways that you could work them out.

Wednesday AM: 8 miles (9:06 pace)

Daniel, Jessica and I ran 8 easy miles Wednesday morning. Nothing super exciting to note, but it was definitely a good run.

Wednesday PM: 4 miles (7:35 pace) + strength training

We got our second strength training session in on Wednesday this week, which worked well. I got off work in time to do a few miles before our session started. I ran a little bit quicker than I typically would have because it was starting to get a little dark and I was by myself. I had my phone and taser on me, but still …

We did lower body and core Wednesday evening (lots of squats, donkey kicks and planks).

Thursday: 5 miles (8:26 pace)

Daniel and I got in 5 easy miles before work Thursday morning.

Friday: 5 miles (7:53 pace)

Friday morning was basically just a repeat of Thursday morning.

Saturday: 8 miles (8:32 pace)

My training group had 8 miles on the schedule this morning. We woke up to chilly temperatures (that seemed to come out of nowhere) in the 30s! I really wasn’t expecting that, but everyone bundled up and did great. This was their longest run so far!

Hopefully the temperature will be good for the race tomorrow … fingers crossed! It looks like it’s going to be mid 50s, which would be really nice.

Enjoy your weekend! Talk to you soon!

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