Hey guys! Happy Monday!
I hope you had a great weekend. Week #3 of training for the First Light Marathon is in the books and here’s how it went down …
Monday: 7.25 miles (8:36 pace)
Started the week off by doing a loop with the Daniels and adding on a little extra at the end. Irma was making her way into Florida and we had a little wind, but nothing too bad. The bay was crazy low (a lot of water was sucked out into the Gulf).
Tuesday AM: 2 mi. WU, 6 X 1 mile (6:24, 6:18, 6:20, 6:23, 6:22, 6:21), 2 mi. CD
My schedule called for 6 mile repeats at LT (lactate threshold) tempo pace Tuesday morning. I was oddly excited for this workout. I guess that’s a good example of how taking a little time off from training can rejuvenate your desire to train. I’ve done these repeats at tempo pace before, as opposed to at V02 max pace (which is what likely typically think of when you think about mile repeats), and so I knew that the workout would be tough but doable.
The cooler weather was still hanging around Tuesday morning and while we did have a little bit of wind (remnants from Irma), the conditions were pretty much ideal. We (the Daniels and I) did the workout on the track. While it would’ve definitely been possible to do this one on the road, I’ve gotten to where I would just prefer being on the track. You don’t have to worry about silly things like dodging cars and cracks in the sidewalk.
Our goal range for the repeats was 6:20 to 6:30 (so probably a little slower than 10K pace and a little faster than half marathon pace). We pretty much stuck together for the first 4 repeats. My Daniel led the workout (mainly just because he doesn’t like running directly behind anyone) and Young Daniel and I just hung on behind him. The Daniels stopped after 4 repeats (my Daniel is entering the TAPER phase of his training and Young Daniel had to get to leave to get to work). I did the last two on my own, which was a mental feat in and of itself and the paces stayed pretty consistent. Woo!
Tuesday PM: 3 miles (8:34 pace)
I did an easy 3 mile shakeout run Tuesday evening after work before attending a child protection certification class for Girls on the Run.
Wednesday: 6.5 miles (8:45 pace)
Thursday morning I did a loop with the Daniels and Cody. I followed that up with a 1.5 mile trot with Mr. Brookser.
Thursday morning I hit up the treadmill, listened to some podcasts and got the miles done. Thursday is typically another workout day, but since I was doing a race Saturday, I only had one major workout this week. I went to my first Girls on the Run practice Thursday afternoon and it was a blast! We have 12 precious girls (3rd, 4th & 5th graders) and they are hilarious. I think the coaches are having just as much fun as the girls.
Friday AM: 8 miles (8:57 pace)
I ran easy with the Daniels Friday morning and followed that up with another 1.5 mile jaunt with Brooks. He’s become quite the little runner dog.
Friday PM: 5 miles (10:19 pace)
I got to run with Jessica again this week on Friday afternoon! Woo! We did 5 miles and it poured rain on us for about 4 of the 5 miles. We looked like drowned rats when we got back to the house, but we had a blast. Running in the rain is actually really enjoyable IMO (that is, of course, as long as it isn’t lightening). For a few moments, all of your cares are washed away and in general, you just feel super hard core!
Saturday: Jubilee Race for Life 5K!
Feel free to check out the race recap linked above if you’d like and if not, no hard feelings.
Sunday: 11.75 miles (8:14 pace)
I finished up the week with a medium long run with the Warehouse crew. Since I had raced the day before, I didn’t specifically have a long run this week. I figured I would just show up and run with whoever ran the shortest distance, which turned out to be just shy of 12 miles. Everyone is in the thick of marathon and/or ultra training at the moment!
I ended the week with 70 miles and 75 minutes of strength work. I also got plenty of good rest and a sports chiro adjustment. It was a good week and I’m ready to tackle the next one!