Hello and Happy Monday!
Here’s a run down of the second week of the “summer of speed.” It was a rainy week on the Gulf Coast. I’m pretty sure it rained at least once each day. Several of our runs were delayed or otherwise rearranged due to the soggy weather.
Monday AM: 6 easy (9:00 pace)
Monday I got the chance to participate in the Memorial Day Flag Relay. In honor of the brave men and women who gave their lives for our country and its citizens, runners from across the area teammed up to carry the American Flag and the Armed Forces Flag from downtown Mobile, AL to the Naval Air Station in Pensacola, FL.
We woke up to a monsoon Monday morning. Rebecca and I had planned to do a few miles that morning before the relay, but we had to take it to the treadmills to ride out the storms. I ran 4 miles beforehand and then Rebecca, Savannah and I had a 2 mile stretch of the relay that ran down Hwy 59 in Robertsdale. The sun came out just in time for us to run!
Monday PM: 5 easy w/ Daniel (8:08 pace)
Daniel had to work Monday and he wanted to do a loop when he got home. I was happy to tag along. Keep reading for more on Daniel’s training (which is way more interesting than mine these days) …
Tuesday: RW Group Run (9:10 pace)
I was originally supposed to do a track workout Tuesday morning, but there was more rain! I had a race Saturday, but I figured I could get away with pushing the workout back a day and still have plenty of time to recover for the race. It seems like it has been so long since we have made it to a group run on Tuesday evening. I was more than ready to get out and run Tuesday evening and so were a lot of other people too it seems, because there was a really big group at the store. Everyone must’ve been going stir crazy from all the rain.
Wednesday: 4 easy (8:25 pace)
Wednesday morning we woke up to … you guessed it! More rain. Ugh. I couldn’t bear the thought of doing 800 meter repeats on the treadmill and so I slept in (again) and told myself that it was no big deal, I would just do my track workout Wednesday evening after work. Yeah. Nope! Not happening. I have a really difficult time making myself do workouts in the evenings. I definitely don’t mind doing an easy run in the evening every now and then, but a track workout is a whole different can of worms.
Daniel is the total opposite and would rather do a workout in the evening than in the morning. He claims that his legs are warmer in the evening, but I just think there is something wrong with him. Since he decided to go ahead and do his workout Wedneday evening, I tried to be a super supportive spouse and decided to go over to the track to watch him do his workout while I ran easy, listened to a podcast and cheered for him each time he blew by.
Thursday: 2 mi. WU, 6 X 800 (3:01, 2:58, 2:54, 2:53, 2:54, 2:54), 2 mi. CD
I finally got my speedwork in Thursday morning. The weather was still a tad iffy, but thankfully the rain held off long enough for us to get our workout in. Sasser and I did 6 X 800. My workout was supposed to be 8 X 800, but was also supposed to be done on Tuesday (and then Wednesday). By the time we got to Thursday, the 5K was just one day away and I decided to shorten the workout to 6 X 800.
My goal range for the 800s was 2:50 to 2:55. It took me two repeats to settle into the pace, but eventually I got there and the last 4 were all right within the range. I had to work pretty hard to hit those paces, but I was definitely pleased with my effort overall.
Friday: 8 easy w/ Rebecca (7:57 pace)
Rebecca and I got in a nice 8 miler Friday morning. She is finally out of school for the summer! Woo hoo. 8 miles has been our go-to running distance over the years and this run just felt just like old times. It was definitely just what I needed Friday morning!
Saturday: Grandman Tri Relay
I wrote a whole post about this one, so check it out if you haven’t!
Sunday: 9.7 easy w/ Rebecca & Jill (8:07 pace)
I ended the week with a medium-long run with Rebecca and Jill. Jessica met us and got her walk on! My legs were definitely feeling fatigued from the 5K (the hills plus the lack of a proper cool down really didn’t do me any favors). We still had a good run with even better coffee + conversation time afterwards!
That’s it for my week. I didn’t do anything too exciting workout wise. No classes or anything, just running. Like I mentioned earlier, Daniel’s training is definitely more interesting than mine these days since he is training for a half ironman (1.2 mile swim + 56 mile bike + 13.1 mile run)! I tried to get him to write a weekly recap, but he wasn’t really feeling that so I am going to do a little mini recap for him. If I was training for my first half Ironman, I would have no clue where to start and I would definitely enjoy reading about someone else’s training.
Monday: 5 mile run (8:08 pace)
He ran with me (see above). Haha.
Tuesday: 25 mile bike (averaged 21.7 mph)
He’s been riding with the Pro Cycle group on Tuesday evenings. It is what they call a “drop ride,” where each rider basically tries to leave the other riders in the dust (that’s my interpretation at least). I think this was a bit intimidating at first, but Daniel seems to have settled right in and is enjoying the group rides.
Wednesday: 1 mi. WU, 6 X 800 (2:52, 2:51, 2:52, 2:53, 2:53, 2:50), 1 mi. CD
I seriously don’t understand how he found the motivation to do this workout after work Wednesday evening. He crushed it!
Thursday: Brick workout! 15 mile bike (19.1 mph) + 2 mile run (6:28 pace)
I think this was his first official “brick” workout of the training cycle, but I might be wrong about that. I took his running shoes to the track with me Thursday morning and he stopped by the track to run a few miles after his ride. I had no clue that he was going to run so fast! I thought it was just going to be an easy run off of the bike, but I was definitely mistaken. Sasser and I were still in the middle of our 800s when Daniel got back from his ride and he started FLYING around the track! We were impressed.
Friday: [Much Deserved] Rest Day
Saturday: 13.1 mile run (7:29 pace)
The guys always like to push the pace a little bit on Saturday morning. I think it is physically impossible for a group of guys to run together and not push the pace.
Sunday: 52 mile bike (averaged 18.9 mph)
Whew. I think I wore myself out just by typing all of this up. I need more coffee stat! I hope you have a wonderful week!