FLM, Weekly Recap

Always on the Run

Hey guys! Here is my training log for the week of 10.02.17 to 10.18.17!

Monday – Easy Run: 5.5 miles (9:02 pace)

I started the week off with a short recovery run with Daniel. This is pretty typical, as the weekends are usually filled with higher mileage and/or races and I need a day (or sometimes two) to recover. Last weekend was filled with lots of running shenanigans and I definitely needed a couple of easy days this week.

Tuesday – Easy Run: 8 miles (8:40 pace)

My legs were starting to feel better by Tuesday and I did 8 miles with the Daniels that morning.

Wednesday – Speed: 10 miles (7:30 pace) + Easy Run: 5 miles (8:21 pace)

Young Daniel and I hit track bright and early (well … actually very dark and early) for some 1200 meter repeats Wednesday morning. The workout was a 2 mile warm up, 6 X 1200 w/ 400 recoveries and a 2 mile cool down. There was a gorgeous harvest moon over the track for the majority of the workout.

My goal pace range for the 1200s was 6:10 to 6:20, which is probably somewhere between 5K and 10K pace currently. It took us a couple of repeats to ease into the pace, but once we got there, the pace felt manageable. My splits for the 1200s were 6:35, 6:27, 6:13, 6:14, 6:04 and 6:00. This workout was a great reminder that easing into the pace and nailing the last few repeats (or miles of a race) is definitely the way to go.

I did a double Wednesday and my legs were toast by the end of the day.

Thursday – Easy: 5 miles (9:47 pace)

I stuck to the treadmill Thursday morning and my legs were definitely feeling the effects from Wednesday’s runs. I had a hard time settling into a comfortable rhythm and overall this run was just kind of blah.

Friday – Easy: 7 miles (9:22 pace)

I ran 5 miles with Daniel and 2 miles with Brooks Friday morning.

Saturday – Endurance: 15 miles (7:48 pace)

I had a fast finish long run on tap this week. I was planning to jump into a local 5K Saturday morning for the fast finish portion, but the race was cancelled courtesy of Hurricane Nate. I like using races in my training, especially for something like a fast finish long run, as I find that having a race makes me exponentially more motivated to actually pick it up at the end of the run. That didn’t exactly workout for me this time around, but I did manage to complete the run sans race.

My goal pace range for the last four miles of the run was 6:45 to 7:00, which is goal marathon pace range (eek … I try not to think about that too much). The first 10 to 11 miles of this run felt so long. The anticipation of knowing that you have a workout to do, but not being able to just get it over with is really tough. Our splits for the last four miles were 6:59, 7:21 (big hill (i.e., 100+ ft. of elevation gain)), 7:02 and 6:45. Having a buddy gut it out with you at the end is really nice … thanks Sasser! I was just outside of the goal pace range on those miles, but I’m still really happy with it. I think some workouts count as mental victories and this was one of those for me.

Sunday – Easy: 9.5 miles (8:39 pace)

Sunday morning was a bit of a wash out due to Hurricane Nate, but thankfully it never got too bad here. I got to run with Rebecca and Jessica Sunday afternoon, which was so nice! We’ve not been able to run together as much recently, but I guess that makes us even more thankful for the times when it does workout.

I hope everyone has a great week!


6 thoughts on “Always on the Run”

  1. Glad you had a great week of training- but I bet your legs were smoked after Wednesday’s double and the workout in there. I’ve had to take extra recovery after my race on Saturday because of the hot, humid conditions. It stinks that your 5K was cancelled due to the hurricane- I have had two races postponed this year because of Irma and hopefully they will take place as rescheduled (they did get new dates, thankfully).

    Hope all goes well this week!


    1. Thanks girl! I know it’s been crazy for y’all too with the storms. I’m glad that your races have already rescheduled. I’m not sure if this one will or not, but I’m kind of hoping they do and that it’s in December, when we actually have a chance of fall weather. Haha! The heat and humidity are back with a vengeance this week. I think it’s even worse than last week. Oh well. Onward we press! Have a great day!


      1. One of mine was rescheduled for a day I can’t do (vacation), but the organizer knows me and said just come next year. The other is scheduled for November which will hopefully be cooler! I understand why both were rescheduled and support the decisions, but it is SOOO hard for races to get another date on the calendar here! I’m glad we will actually have both.


  2. Just started reading after listening to your podcast which was great!! I have to know who is young Daniel? Introduce us as we already know who husband Daniel is and you mention him (young Daniel) so often. Ps. Love the blog!


    1. First of all, thank you! Thanks for reading and for listening to the podcast 🙂 Secondly, I haven’t even thought about mentioning it recently, but you bring up a valid question re: Young Daniel. There are two Daniels in our group of running friends and since my Daniel is older, we starting referring to the other Daniel as Young Daniel and it just kind of stuck. Haha. Young Daniel is also training for the same marathon with the same goal as I have currently and so we end up doing workouts together fairly often. Thanks again for stopping by! I hope you have a wonderful day!


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