Here is what my training looked like the week of 05.07.18 – 05.13.18:
Monday AM – Easy: 5 miles (8:42 pace) + PM – Easy: 5 miles (8:26 pace)
I started the week off with a solo easy run and followed it up with a group easy run that afternoon.
Tuesday AM – Easy: 3 miles (9:11 pace) + PM – Quality: 9.8 miles (7:41 pace)
My workout Tuesday was a 2 mile warm up, 3 X 800, 6 X 400, 3 X 800 and a 2 mile cool down. I had a two minute walking rest between the 800s and a one minute walking rest between the 400s. I knew this workout was going to be quite challenging just looking at it, especially because the 400s were going to be done all out (my goal pace per 400 was 74 (4:58 per mile)). I’ve definitely never done any sort of repeats that fast before and, spoiler alert, I didn’t this time either. The 800s were at a much more manageable pace (my goal pace per 800 was 2:57 (5:56 per mile)).
Daniel and I did this workout together Tuesday evening and we had lots of company at the track! Kenny, Daniel Holley and Cody did 12 X 400 and Brad, Larry, Tracey and Mike were out there as well, doing some 1000s and 200s. The first few 800s were peachy. We hit those in 2:58, 2:57 and 2:57. Once we got to the 400s, *things* got real. We tried to jump in with the guys that were doing 400 repeats, but I couldn’t hang at their paces. They were also doing a 400 recovery and I was supposed to be doing a 1 minute walking recovery, so after running two or three repeats with the group, Daniel and I finished the 400s on our own. His paces were faster than mine, but mine were 80, 83, 84, 83, 86 and 86. All in all, not terrible. Nothing in the 70s, but still respectable.
The problem was that we still had three 800s left. I was huffing and puffing like I was about to blow down three little piggy houses. I actually can’t remember the last time I was breathing that hard! My last three 800s were 3:01, 3:07 and 2:59. I’m glad that I stuck with it, even if I couldn’t get my time back down to where they should’ve been. The reality is that all of our workouts are about putting in the effort to produce the desired adaptations that we are seeking and I know without a doubt that my effort was on point with this workout!
Wednesday – Easy: 5 miles (9:04 pace)
I kept it indoors Wednesday with an easy treadmill run. Tuesday’s track session was quite intense and I just needed to chill on Wednesday. I did a 20 minute “run your core” Jasyoga video. The focus of this video was on building core strength to stabilize your structure for functional (running!) movement, so that you can gain and sustain power when you get tired. Most of the poses mimic common running movement patterns, which makes sense.
I also got a deep tissue massage Wednesday evening! I spent more time on recovery than on actually running on Wednesday and it was much needed.
Thursday – Easy: 5 miles (8:58 pace)
I was still feeling a little tired and sore (likely from both the track workout and the massage) Thursday, so I kept it to another easy five mile run. I ran outside before work and listened to the Man Bun Run podcast interview with Sarah Sellers. This was the third interview with Sarah that I have listened to and it was just as interesting as the first.
Friday – Easy: 8 miles (8:59 pace)
Friday morning I did some climbing. I didn’t really plan this, but once I got out there, I decided that it would be fun to see how many hills I could run within about a mile of my house. I didn’t even get all of them and I ended up with 8 miles and 700 feet of elevation gain. Not too shabby! But also likely not anywhere near what I will need to do to prepare for the mountains of Colorado (side note: we are doing a Ragnar in Colorado in August!).
Saturday – RACE: 7.8 miles (8:06 pace)
Race recap is here! The TL;DR version will be this: I ran a trail race. It was not a goal race, but just a for fun race. I love running on trails! The end.
Sunday – Easy: 7 miles (10:28 pace)
Sunday morning we were in Auburn for Daniel to race the Tri Auburn sprint triathlon at Chewacla State Park. I’m hoping that I can twist his arm to do a race recap post! I was thrilled to be able to spend some more quality time on the trails Sunday morning. The trails at Chewacla are absolutely beautiful! I saw several deer, a few snakes and lots of other various wildlife out there. I also tripped on a rock and busted my butt (actually I busted my knee, shoulder and elbow (but hey, way better than busting my face)) at one point, but I think that pretty much comes with the territory of trail running. I’m definitely wearing my battle wounds proudly.
I spent more time on trails this weekend than I have in the past two years probably and it was AWESOME! Daniel had a GREAT race and it was fun spectating, cheering for him and catching up with some of our good friends from Auburn.
Total – 55.7 miles
That’s it for now! Have a great week!