Easy runs with friends + a 5K + a 22 mile run = My week of running

Hey friends!

I’m a little late with this one, but better late than never I suppose. Last week was the third week of the marathon specific phase of my training for the First Light Marathon. I am also pacing a marathon in less than 2 weeks!

Here is what my training looked like the week of 11.20.17 – 11.26.17:

Monday – Easy: 7 miles (8:28 pace)

I ran on the treadmill Monday mid-afternoon. I listened to an episode of the Man Bun Run podcast and had an enjoyable run.

Tuesday AM – Easy: 7 miles (8:41 pace) + PM – Easy: 5 miles (8:26 pace)

Tuesday morning I did 6 miles outside by myself, which is fairly rare. I came back, grabbed Brooks and we ran one mile together. Daniel and I did an easy loop after work on Tuesday.

Wednesday AM – Easy: 9 miles (8:22 pace) + PM – Easy: 5 miles (9:07 pace)

I got to run with Rebecca Wednesday morning! Woo! Her schedule has been crazy lately and we haven’t gotten to run in the mornings very much. Thank goodness for Thanksgiving break.

I got to run with Jessica Wednesday evening! Woo (again)! I love running friends and running with friends.

Thursday – Race: Turkey Trot 

Race recap is here!

Friday – Easy: 8 miles (8:19 pace)

I ran with Rebecca again Friday morning. We both had long weekend runs planned and so we tried to take it easy on Friday.

Saturday – Long Run: 22 miles (8:16 pace)

This was my longest run so far and was supposed to be done a little quicker and actually was supposed to be done on Sunday, which would’ve given me another day to recover from trotting with turkeys. Several of us are training for First Light and we are planning to do a few of our key long runs on the marathon course. Saturday worked best for the majority and so that’s what we went with.

I’ve run this marathon two times before and so, I kind of know what to expect from the course. However, this run was definitely eye-opening. The middle section of this race is tough!

unnamed (3)

I drank my UCAN and did my typical pre-race routine for this run to try to simulate race day conditions. My stomach felt off for the majority of the run and I was never able to get into a good grove. Honestly, I had lots of doubts in my head as to why I am running this race and whether or not I will be able to run as fast as I hope to. Basically I finished the run questioning whether or not I even want to run the marathon. I guess we’ll just chalk it up to an off day and keep on keeping on at this point.

Sunday – Easy: 10 miles (8:56 pace)

My legs weren’t sore Sunday, which I guess is a good sign. We still took it easy, but I was happy to get a decent run in. The run was good and the company always makes it even better!

Total – 82.3 miles

Race Recap: Turkey Trot

Hey guys! Coming at you today with my annual Turkey Trot race report.

I love the idea of doing a race on Thanksgiving morning. Well, let’s be honest, I love the idea of doing a race on any morning. Thanksgiving is one of the most popular running holidays of the year, if not the most popular. I’ve been celebrating this age-old tradition for four years now by running the Turkey Trot for Hope 5K in Mobile. The race benefits Camp Rap-A-Hope, a local organization that provides year-long programs and a week-long summer camp to children between the ages of 7 and 17 who have, or have ever had, cancer.

Thursday morning was absolutely beautiful here on the Gulf Coast! I’ve been going on and on about how “one of these days,” we are going to have nice weather on a race day … well, Thursday was THE DAY! It was a crisp, clear 40 degree morning, perfect for running! There were 980 runners in the 5K (that’s a lot for us). I am so glad that there was such a good turnout to support this cause!

Before the Race

It was like Christmas morning (except for the whole it was Thanksgiving thing) when we woke up to temperatures in the 40s! Woo to the hoo! A brief moment of jubilation quickly changed to concern as I realized that I didn’t remember how to dress appropriately for a 40 degree 5K. Do I need tights, long sleeves, arm warmers, gloves, ear warmers or all of the above?! I mulled it over with a cup of coffee and decided to layer my singlet over a light long sleeve top. I threw all. the. clothes. in my bag and took them with me for good measure.

We got to the race about an hour before the start. Several of our friends ran too (yay! for racing with friends) and several of us needed to register. We got registered and ran the course before the race as our warm up. The course is the same course as several of the other local races except for that it starts (and thus, ends) at a different point along the way. I’ve run this race several times now, but I’ve run the other races along the course way more times and it’s always a mental adjustment to get used to the “different” route.

I warmed up with tights over my shorts and a long sleeved hoodie over my long sleeve shirt and singlet. I was chilly for a mile or so and then got nice and toasty. So toasty even that I decided to shed the base layer long sleeve shirt that I was wearing and get down to just my singlet, shorts, gloves and arm warmers. I have never run or raced in arm warmers before. I always talk myself out of it somehow, but this was a last-minute, game-time decision and I just went for it. The verdict: not for me. I felt like they were cutting off the circulation to my arms and I ended up pushing them down about a mile in (I’m glad I tested it in a 5K and not in a marathon :)).

We made our way to the start line with less than a minute to spare! I didn’t realize that we had cut it this close, but before we even made our way into the street to line up for the start, the horn blew and all of a sudden everyone was running. Alrighty then!

The Race

Since I am in the midst of the marathon-specific phase of my training right now, I didn’t really have any big expectations for this race. I wasn’t sure how my legs or lungs would react to running at VO2 max pace, as most of my workouts have been focused on strength and not speed. My coach thought that I should target somewhere in the 6:00 to 6:05 range. He is usually spot on with his pace recommendations (even though that is not a wide target pace range at all).

Spoiler alert: I averaged 6:01!

Let’s back up a little bit though … Daniel and I planned to run the first mile and a half together. His plan was to pick it up at a mile and a half and really go for it and I wanted to wait until about two and a half to really go for it. We talked about it beforehand and were each comfortable with our respective plans. We ran pretty much stride for stride through the first mile. I figured we would start fairly quickly (within the goal range) and run the first mile between 6:00 and 6:05 pace.

I have been really trying to not look at my watch during races except for at the mile splits. I want to learn to trust myself to run by feel and not worry or obsess over whether I am running too fast or too slow. I want to be a zen runner and be one with the pace. I am definitely not there yet! When my watch beeped to signal the first mile split, I looked down and saw 6:19. What?! I said out loud to Daniel, “Wait. What?! 6:19? That can’t be right. What does your watch say?” I legitimately thought that my watch was wrong. Fake news. Unfortunately, he confirmed that yes, the watch was accurate (go figure) and we weren’t actually running as fast as it *felt like* we were. In hindsight, I think there was a bit of a headwind during that first mile, but of course, I didn’t realize that at the time.

At the time, I was just mad (so not quite to the “zen runner” stage yet). Anger isn’t an emotion I typically experience while racing, but I think it actually helped me in this case. All of a sudden, I made a conscious decision to run faster and work harder. Daniel stayed right by my side, just as we planned, through the first half of the second mile. As soon as we got halfway through the second mile, he took it to a whole. nother. level. and promptly left me in his dust. I was mentally prepared for this (thank goodness) and I just focused on chasing him as best I could. I hadn’t looked at the pace again during the second mile (in fear that it would be slower than what I had deemed “acceptable” in my head). When the watch beeped to signal the second mile split, I looked down and saw 5:57. Yasss! That’s more like it!

The best part was that I still felt good (really good even). At this point, I knew I could maintain the pace for another mile, if not pick it up slightly. During the last mile, I kept telling myself that I can do anything for one mile. Less than 6 minutes to go, less than 5 minutes to go, less than 4 minutes to go, etc. It’s important to stay mentally focused during a 5K because if you let up, even just for a minute, you can lose your momentum. I focused on Daniel ahead of me. I was running by myself and so was he. We were both making ground on the runners in front of us, but we ran out of real estate before either of us were able to catch anyone. Before I even knew it, my watch beeped to signal the third and final mile. I looked down to see a 5:49 split!

I even managed a finishing “kick” for the last tenth and dropped my pace down to 5:20 for a few seconds. I don’t usually do that. Ha. I finished in 18:45 according to the results (18:42 according to my watch … I wish we could go with watch times :)). I was 1st female and 10th overall. Daniel finished in 18:32 and was 9th overall.


Missing a few of the regulars, but thankful for this crew! 

After the Race

We ran the course again after the race as a cool down and swapped the deets of how the race unfolded for each of us. Everyone in our group did great! I think we were all in the top 20. After the cool down, we hung out for a little bit and waited on the awards, which thankfully didn’t take too long. The race was very organized and that is much appreciated, especially on a day when most people have other plans and gatherings to get to.

I always look forward to getting a pie and a handmade medal at this race. The kids make the medals during their summer camp, which is really special. I love unique awards like that.

An added bonus this year was that the overall winners also got a gift card for a free pair of shoes from Running Wild! Major score. After the race we got cleaned up and headed to my grandmother’s (apple pie in tow) for a nice Thanksgiving afternoon with the family.

unnamed (2)

Brooks was hoping to snag some of that pie, but he didn’t. 

I have so much to be thankful for, not only on Thanksgiving Day, but also on every other day of the year. Thanksgiving can be somewhat of a bittersweet holiday for me, as that is when the attack happened (12 years ago now), but it also a wonderful reminder to just be thankful and that every day is a blessing. There will be days (or years even) that are hard, but those days make you stronger and more appreciative of the other days (and years).

Happy [late] Thanksgiving y’all! Talk to you soon!

Unicorns & Turkeys

Hey friends!

Last week was the second week of the marathon specific phase of my training for the First Light Marathon. I am also pacing a marathon in 3 weeks! I didn’t make many notes about the easy runs last week, so this will be fairly brief.

Here is what my training looked like the week of 11.13.17 – 11.19.17:

Monday AM – Easy: 5 miles (8:40 pace) + PM – Easy: 5.1 miles (8:41 pace)

Tuesday AM – Easy: 5 miles (8:43 pace) 


Girls on the Run poster of things that bring the girls joy … lots of unicorns!

Wednesday AM – Brisk: 10 miles (7:38 pace) + PM – Easy: 5 miles (9:10 pace)


So peaceful.

Wednesday morning my training plan called for a 10 mile run with 5 miles easy and 5 at a brisk pace, which is very similar to goal marathon pace. The goal range for the brisk portion was 6:45 to 7:00 pace. It felt great out Wednesday morning (once we got warmed up :)). It was a brisk 50 degrees with a slight wind … perfect weather for a brisk run!

I had company for this workout! Workouts are a million billion trillion times easier with friends. We averaged 8:28 for the first 5 miles of the run and then it was time to pick it up a little bit! We averaged 6:45 exactly for the second 5 miles, so right at the low end of the goal range! Woo! Our splits for the brisk miles were 6:57, 6:53, 6:45, 6:32 and 6:39. We got a little overly ambitious on those last two miles, but it felt good, so I just went with it.

Thursday – Easy: 8 miles (8:32 pace) 

Friday AM – Easy: 5 miles (8:39 pace) + PM – Easy: 5 miles (8:56 pace)


Love a good sunset!

Saturday – RACE: Turkey 10! Fast Finish Long Run (aka Turkey 20!): 20 miles (7:29 pace) 

Race recap is here!

Sunday – Easy: 6.8 miles (8:28 pace)


A winter runderland! 

Total – 75.0 miles (so even!)

That’s all I’ve got for today. I hope everyone has a wonderful Thanksgiving! Talk to you guys soon.

Race Recap: Turkey 10 X 2!


I have shorts on, I promise. Note to self: don’t wear towel in future post-race pics.

This year’s Turkey 10 went a little bit different from how it has in the past. You can read my recap from last year’s race here. Seeing as how several of us (at least 5 for sure) are training for the First Light Marathon (FLM) in 8 weeks, we decided to revive a tradition that only a brave few have dared in the past, the Turkey 20 miler. It is only in the throes of marathon training that a runner would dare to attempt such a feat. I, myself, have done it once before (circa 2012), also in preparation for FLM. Others in the group have done it many a time, but they are far braver than I.

We spent what felt like ages (i.e., weeks) discussing our plans for this event. We planned to get to the race about an hour and a half before it started, to run the course “easy” beforehand and then to run the race at or close to goal marathon pace. This was definitely a key workout in our training and I was looking forward to it. We all talked about it a good bit over the last few weeks and the hype had me … well, hyped.


I was equally as excited about my new turkey socks! Although I must say, I am a tad disappointed that they aren’t symmetrical. I don’t know if I just got a bad pair or this is how they are supposed to look. Either way, it’s not a big deal and they are still super cute!

We got started on our first 10 miles at 7:00 a.m. The race started at 8:30 a.m., so this gave us an hour and a half to get our 10 miles in and hopefully have a minute or two to go to the bathroom, take a gel, get some water, etc. before the actual race started. It was 75 degrees and humid for the run. What the what?! The weather has not been cooperating for races recently. We’ve actually had some really chilly mornings (like today for instance … it’s 35 degrees), but it is NEVER chilly on race day. One of these days it will be. If I say that enough, hopefully it will be true at some point.

The 10 mile “warm up,” if you will, went by fairly quickly and with no major issues. We averaged 7:56 pace for the first 10 miles. We didn’t have much time at all once we got back to the start to get ready for the actual race. I did manage to take a gel and hit the bathroom (it was essentially a sprint to the bathroom and a sprint to get to the start line on time … that was probably the fastest I ran all day). I *attempted* to make some UCAN gels the evening before the race, but I don’t think that I got the ratio of powder to water quite right. I put the gels (which were basically just liquid) into plastic baggies and I just bit the corner of the bag to take the gel. In theory, this seemed like a good idea, but in practice, I wasn’t a fan of the plastic baggie method. I’ve got a 22 mile long run coming up and I might try again (using a different recipe and a different container).

As far as the race itself goes, my plan was to run as consistently as possible, somewhere in the 6:45 to 6:55 range. Rather, that was my plan in ideal conditions, but 75 degrees and humid is less than ideal for a race in November. Daniel ran the first 7 miles of the race with me, which was lovely. We talked a little bit, but not a ton. It was just nice to have someone there to work with. We stayed pretty consistent for those 7 miles. Our splits were 6:58, 6:54, 6:59, 6:59, 6:56, 6:56 and 7:04. I started to fade at mile 7 (17 for the day), but Daniel felt good and I wanted him to go on ahead.

I definitely faded, but it wasn’t a total crash. The last three miles were 7:10, 7:19 and 7:08. In the moment, I was a tad disappointed that I wasn’t able to keep it under 7:00 pace, but after thinking about it a little bit more, I’m okay with it. My average pace for the race was 7:02, which is not far off from where I ultimately want to be on race day. I still have 8 weeks to get to that point too. I have to remind myself sometimes that I am where I am, not where I want to be … yet! That’s why we train!



After the race I was a little dizzy and light-headed, which is not good. Once I got something to eat and got some electrolytes in, I felt fine. We headed over to the after party (a pot luck style holiday party) and stuck around until we got our awards. Our group was 4 out of the top 5 men and I ended up as the first female, so I’d say it was a pretty good day!

I always enjoy this race and this year was no exception! Doing the race as the last 10 of a 20 mile run definitely takes the stakes up a little bit. We all put in some solid work and I know that will pay off in January!

Let’s Do This!

Hey friends! Two posts in one day. I’m on a roll! Ha.

Last week was the first week of the marathon specific phase of my training for the First Light Marathon. I did a 9 week fundamental phase and I have a 10 week specific phase (including the taper weeks). Also, I am pacing a marathon in just 4 short weeks (gulp … cue minor freak out).


Alabama snow! Doesn’t have anything to do with the post at all, but I just think it’s so pretty … I had to stop and take a picture.

Here is what my training looked like the week of 11.06.17 – 11.12.17:

Monday AM – Easy: 8 miles (8:11 pace) + PM – Easy: 5 miles (8:12 pace)

Daniel and I got in a solid 8 miles Monday morning. The temperature was nice and it was SO MUCH brighter out! We both felt good and our easy pace was a little quicker than what it has been here recently, which was nice to see. I hope that means that my fitness is actually improving. I never want to force an “easy” pace, but it’s really nice when it happens naturally.

We did our first “dark” evening run after work Monday evening and boy was I decked out in reflective gear. For whatever reason, I don’t wear reflective gear in the mornings when we run, but when we run in the evenings, I want all the lights. I’m usually not a fan of the time change, but I gotta admit, I’m kind of digging it this year. I used to feel guilty for wanting to go to bed before it was dark, but now … I got nothing to feel bad about! It’s 7 p.m.? Yes. It’s dark? Yes. It’s perfectly acceptable to go to bed? In my opinion … Yes!

Tuesday AM – Easy: 5 miles (8:50 pace) + PM – Easy: GOTR Practice 5K 

We did an easy, uneventful loop with Young Daniel Tuesday morning.

The Girls on the Run practice 5K was Tuesday afternoon. The girls did great and I really think they had fun. We tried to make it a big deal for them with signs, music, medals, treats, etc. Several of them didn’t think they would be able to complete the distance, but they did … that was so cool to see!

Wednesday AM – Tempo: 12.75 miles (7:12 pace) + PM – Easy: 3 miles (8:56 pace)

Wednesday morning my training plan called for 3 X 3 mile repeats at aerobic threshold pace with a 3:00 jog recovery in between sets. You know things are getting real when you see a 3 X 3 mile workout appear on the schedule. Holy Moses. That’s a long workout! I’ve done this workout at least once before, but this was actually my first time doing it outside, as opposed to on the treadmill. I actually used to do 75% or more of my workouts on the treadmill. While it is certainly a great tool to use, I think that doing my workouts on the roads (or track in this case) has been much better.

I hit the track fairly early (definitely earlier than normal since this was such a long workout). I did a mile and a half warm up and then it was time to get going. My goal pace range for the repeats was 6:35 to 6:45 with a slight negative split. My actual paces were 6:45, 6:45, 6:50 (6:46 avg), 6:49, 6:41, 6:44 (6:44 avg), and 6:35, 6:39, 6:31 (6:35 avg). I was very happy with how this one went. It was a confidence building workout for sure! I had to stay engaged mentally and really focus on the mile I was in and I think this was great mental practice for the marathon. It’s really easy to let your mind wander and think about how many miles or laps you have left, which can be totally overwhelming at times. It’s always best to stay focused and take things one mile (or one lap) at a time.

Daniel wanted to run Wednesday evening and I thought it might be nice to shake my legs out with an easy run, but no. Definitely not. My legs were having no part of it. I let him finish the loop on his own and I called it a day at 3 miles.

Thursday – Easy: 8 miles (8:53 pace) 

I ran a loop with Daniel and headed back out for 3 more miles after the loop. Have I mentioned how much I am enjoying the extra light in the mornings?! Yep. Just wanted to make sure.

Non-running related side note: We went to see Elf the Musical at the Saenger Theater in Pensacola Thursday evening and it was fabulous! The story line follows the movie, but it is not the same as watching the movie (which we will definitely still be doing). The songs were all different and the scenes varied a good bit. It was hilarious and very entertaining.

Friday – Easy: 9 miles (8:35 pace)

We didn’t get home until way past my normal bedtime, so I slept in a bit Friday and headed out to run around 8:30 or 9 a.m., which was lovely! I got to listen to Lindsey Hein’s interview with Allie Kieffer (5th place finisher at NYC) on my run Friday morning. I thoroughly enjoyed this episode. I love her outlook on life and training … very inspiring.


Friday evening sunset! Also has nothing to do with the post, but you know I can’t resist a good sunset. 

Saturday – Easy: 6 miles (8:57 pace)

Saturday morning I ran a few miles with the Daniels and Cody and finished up the run with Jessica (and Olivia!). We kept the pace pretty chill and enjoyed a beautiful fall morning.

I had a gift certificate for a pair of shoes from Running Wild from a race I did a few months ago and I finally cashed that bad boy in Saturday! I wanted to try something new and fun, so I went with the Altra Torin. I wore them around the house Saturday and made the executive decision to wear them for my race Sunday, violating one of the main rules of racing … nothing new on race day. I’m quite the rebel.


Sunday – RACE: Battleship 12K

Race recap is here!

Total – 72.8 miles

That’s all I’ve got for today. Talk to you guys soon!

Race Recap: Battleship 12K

Hi! Happy Monday.

I ran the Battleship 12K (7.45 miles) yesterday morning. I ran this race last year, really enjoyed it and knew that I wanted to run again this year. The Battleship 12K is a patriotic run on Veterans Day weekend to honor those who have served our country. It starts on the Eastern Shore of Mobile Bay and finishes at the USS Alabama. The Battleship 12K partners with the Boot Campaign, Mission 22, & Team RWB to further their missions and the raise awareness for the men and women who bravely serve our country. It is a great race that supports a great cause!

Before the Race

The race started at 8 a.m. in Spanish Fort. They offer race day packet pickup, which I think is always a nice option. An 8 o’clock race start about 10 minutes away from home is quite nice! I could’ve [theoretically] slept in until close to 7, but of course, I was up before 5. The weather was supposed to be really nice for the race (upper 50s and low humidity), but instead I woke up to temperatures in the 60s, rain (just a light drizzle) and 95% humidity. Sigh. The light rain pretty much continued all morning and throughout the race. I didn’t really mind it, but I definitely would’ve taken lower humidity and sunshine if given the choice.

I got to the start area around 7:15 to pick up my bib, shirt, etc. and to do a 2 mile warm up with a few strides. The packet pick up was in a different location from last year, so that threw me for a bit of a loop (they had this posted online, I just failed to check because I assumed I knew what I was doing (but we know what happens when we assume)). I had plenty of time, so it really wasn’t a big deal at all. When I gave her my name and ID (you must have your ID to get your bib (just FYI)), she said that they had given me the #2 bib since I was the 2nd overall finisher last year. I’ve never had that happen before and I loved it!


The race plan was this:

  • Mile 1: Ease into it and find the race rhythm. Goal pace was somewhere in the mid 6 range (6:25 – 6:35 ish).
  • Miles 2 to 5: Settle into a strong, sustainable rhythm without pushing too hard. Goal pace was somewhere around 6:15 – 6:25.
  • Miles 6 to 7.5: Race it to the finish line, depending on how much gas was left in the tank. If I felt good, I would try to drop the pace down some.

The Star Spangled Banner was sung, the cannon was fired twice (the first time was unintentional and quite startling) and we were off.

The Race

I knew from last year that the first mile had a nice little downhill start. I  had to hold myself back during the first mile. The pace felt effortless, but we were running downhill and we had 6.5 more miles to go! My first mile split was 6:22, which was pretty much right where I wanted to settle in. Unfortunately, I didn’t ever settle in next to anyone (I am the queen of getting stuck in no man’s land during races). I turned my watch over on my wrist so that I wouldn’t look at it, except for the mile splits. I really wanted to just focus on running by feel and get more in tune with what that felt like. My go to mantra for this race was “run the plan.” I repeated it to myself several times and tried to really stay focused on what I was doing.

Miles 2 through 5 are fairly uneventful. There aren’t a lot of spectators along the course, but you are running across the bay, so there is plenty of water and scenery to take in. We had to go over a few small bridges with only a very slight incline, but we also got to go back down the other side of each incline, which made it nice. My watch shows 6:25, 6:26, 6:25, and 6:23 for those 4 miles.


Map from Strava

Once we passed mile 5, I picked the pace up a little bit (per the plan). I was actually catching up to the third place runner at this point as well, so my goal became trying to steadily reel him in. I ran mile 6 in 6:12 and caught up to him! He stayed with me for perhaps a quarter of a mile and then I went on ahead. My 7th mile was 6:16. At mile 7 we turned into Battleship Park and there were volunteers at the last water stop handing out American flags for us to run in with. I almost missed getting a flag last year, just because I wasn’t expecting it, but this year I knew what to expect and I was more than ready to get my flag and run it in.


I finished with a time of 47:17 (6:21 average) for 1st female and 3rd overall. The first place guy ran 5:17 pace (holy smokes) and B. Rouse was 2nd overall with a 6:10 average. He was within sight, but never quite catch-able.


After the Race

I debated running back across the bay after the race to get a long-ish run in, but ultimately decided against that. I did manage to get in close to 4 miles of a cool down in (thanks to B. Rouse for joining me for that!), which gave me close to 13 miles for the day. I’ll take it! After we finished up our cool down, I promptly turned into a human popsicle. Yes. It was 60 degrees, but I was wet from both sweat and rain and once I stopped moving … I was frozen (what can I say … sometimes I defy the laws of science). I don’t know how you people who live in cold climates manage. I am a wimp.

My mom was sweet enough to come over and pick me after the race. They have shuttles that take you back across the bay, but she offered to come and I wasn’t sad about it. I turned the heat up to 85 on my side of the car and layered up with dry clothes. Thanks mom!

I loved the race again this year and I would highly recommend it to anyone (near or far). There are so many men and women that sacrifice their lives to protect our freedom. Participating in a patriotic event on Veterans Day weekend is a wonderful reminder of just how much we have to be thankful for.

I hope you guys have a wonderful week! Have you ever run an odd race distance?

I Forgot to Think of a Title

Hey guys!

Another week of training is in the books! The fundamental phase is complete. Time to move on to the specific phase! Woo!

Here is what the last week of the fundamental phase looked like:

Monday AM – Easy: 7 miles (8:28 pace) + PM – Easy: 5.25 miles (8:27 pace)

I ran easy Monday morning … two miles with Brooks and then five miles on the treadmill. I saw Ryan Monday afternoon and thankfully my hamstring was healing nicely. Of course I asked him if I could run “hard,” as I was really missing workouts. He suggested that I ease back into things a little bit and not try to do some sort of crazy speed work just yet, which definitely made sense.

Several of the usual suspects met Monday evening and so I decided to tag along for an easy double.

Tuesday AM – Easy: 5 miles (8:40 pace) + PM – Steady State: 8 miles (7:09 pace)

Due to time constraints Tuesday morning, I wasn’t able to squeeze a workout in. Even though I wanted to “test” it, at the same time I really didn’t want to “test” it (that probably doesn’t even make sense). I mulled it over a little bit more and by Tuesday evening I decided that it was, in fact, time to do a test run and see how the hammy held up.


Gorgeous afternoon!

My only real plan for the test run was to try to run a few miles in the 7:00 to 7:15 pace range, which is what I would consider to be a steady state effort (10 – 20 seconds slower than goal marathon pace). I did this workout solo, which is definitely not normal. Daniel did a workout on the bike while I ran. We both did an out and back route. I went out 4 miles and he went out 12 or 13 miles. My splits were 7:47, 6:58, 6:56, 7:11, 6:56, 7:03, 7:03 and 7:22. I felt decent and was THRILLED that my hamstring felt fine! Whew.

Wednesday – Easy: 10 miles (8:22 pace)

Wednesday’s run was an easy 10 miler w/ 10 X 1:00 pickups w/ 1:00 recovery. Typically the 1:00 pickups are done at a fast pace (VO2 max or faster), but I still didn’t want to take a chance with the hamstring. I didn’t time the intervals at all and I definitely didn’t push like I normally would on this workout.

Thursday AM – Easy: 5 miles (8:57 pace) + PM – Easy: 5.25 miles (9:00 pace)

Apparently easy five mile runs were my jam this week.

Friday – Easy: 5.75 miles (9:10 pace)

Daniel and I did the standard five mile easy run again Friday morning and I took Brooks for a short trot once we got home.

Saturday – Race: Senior Bowl 10K

Race recap in separate post!

Sunday – Easy: 10 miles (8:01 pace)

I met the group for our Sunday “long run.” Most of us raced the day before, so we didn’t go as far as we would have otherwise. My legs felt surprisingly fresh. I think we were all pleasantly surprised as far as that goes. Of course it was also 10 degrees cooler Sunday morning. At this point, we will take it whenever we can get it!

Total – 71.5 miles

Have a wonderful week!