Monthly Recap

June Recap

Y’all. The year is half way over! Isn’t that insane?

Month Recap: June 2018

The Running

Workouts: I got in some pretty solid efforts workout-wise this month. My new routine basically has me doing workouts on Tuesdays and Saturdays with doubles on Tuesdays and Wednesdays. The schedule seems to be working pretty well and I’m trying to stick to it as much as possible.

Photo captured with Burst HD for iPhone & iPad

2 mi. WU, 10 X 400 w/ 400 recovery (86, 84, 83, 84, 85, 83, 83, 83, 83, 81), 3 mi. CD

3 mi. WU, 1 X 1600 (5:53), 4 X 800 (2:56, 2:56, 2:53, 2:57), 3 mi. CD

2 mi. WU, 13 X 1:00 hard (5:51 pace) w/ 1:00 jogging recoveries, 3 mi. CD

2 mi. WU, 12 X 1:30 hard (5:50 pace) w/ 1:30 jogging recoveries, 2 mi. CD

2 mi. WU, 6 X 1000 (5:49 pace) w/ 2 minute standing recovery, 2 mi. CD

2 mi. WU, 1 X 1600 (6:17), 6 X 400 (86, 90, 89, 91, 93, 99), 2 mi. CD

2 mi. WU, 1600 (6:05), 800 (2:58), 400 (1:29), 1600 (6:07), 800 (2:59), 400 (1:28), 2 mi. CD

Favorite workout: My favorite workouts were the 10 X 400 and 12 X 1:30. Whether you run by time (1:30) or distance (400 meters), the workout is essentially the same if you are running close to 6:00 per mile pace. Both of these workouts went really well for me and I’ve actually been enjoying the timed intervals. I have pretty much trained exclusively by distance in the past, so it’s a nice change of pace (not literally). I also don’t really recall enjoying 400s much in the past, but I’ve definitely been enjoying them here recently.

Races: I ran the Grandman Tri Relay on June 2 and the Hot Trot 5K on June 16.

Favorite race: Hot Trot was definitely my favorite race this month. Oftentimes the best races have nothing to do with the time on the clock and have everything to do with who you shared the experience with.

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Paces: My paces ranged from 5:53 to 11:31 (with Brooks).

Miles: 262. I likely have one more month of “lower” mileage and then things will start heating up (hopefully as the temperatures start to cool down).

Longest run: 12 miles.

Shortest run: 4 miles.

Doubles: 6 days of doubles.

Rest days: Just one and it was not scheduled.

Miscellaneous: I did several Jasyoga videos (like 10!), played tennis, did lots of planks, went fishing, rode a bike and went paddle boarding. It was an active month outside of running!

The Other Stuff

Current activity: Packing for a quick weekend trip to the beach!

Current blog: Eat Run Pavement (aka Gazzellie). She lives in a van and is an amazing runner. I’m super intrigued. Edited to add: I just read her latest post and apparently she doesn’t live in her van anymore, but her blog is still very cool regardless.

Current confession: I just can’t get behind the #sportsbrasquad and #ihavearunnersbody hashtags. While I think that the creators of both hashtags mean well and I likely agree with them on a lot of their thinking, I just don’t understand the need to bring more attention to our bodies as runners. I think the hashtags should be #modestishottest and #iamarunner.

Current drink: All the drinks! I am pretty regularly drinking at least four drinks after I run.

Exhibit A – A random weekday at work. 32 oz. of Nuun, 32 oz. of plain water, 20 oz. protein shake and some coffee!

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Exhibit B – A standard weekend morning at Warehouse. Nuun, a protein smoothie (it has orange juice, peaches, banana and protein powder), diet coke (because sometimes carbonation just sounds simply AMAZING) and a cold brew coffee.

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Current excitement: We will be headed to Colorado in just over one month! Ahh!

Current fail: I had a pretty epic auto-correct fail this week where running was changed to rubbing. So embarrassing.

Current game: Tennis! I played last week and I really hope to be able to add it back a bit more regularly. It should be noted that I was extremely sore in my upper back for days after I played. Apparently there are muscles back there that running and planking don’t touch.

Current habit: Listening to podcasts in the car. There are so many regular podcasts that I enjoy listening to that I can’t keep up with them solely “on the run.” Granted I run with other people 95% of the time, so my podcast listening runs are fairly limited anyway.

Current indulgence: Ice cream and popsicles. Our air conditioning saga continues and cold treats seem to be the only logical solution. It’s like science or something.

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Current joke: I’ve got two jokes to share this month, courtesy of Daniel.

Why did the toilet paper roll down the hill? It wanted to get to the bottom.

I ran into a girl at a vegan restaurant who said she knew me … but I never met herbivore!

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Current knowledge: Did you know that you can add customizable workouts to your Garmin? I just learned how to do this (shout out to Mollie!). I knew how to program the workouts that were the same interval length, but I had no idea that you could create workouts that have various distance (or time for that matter) repeats. You can’t do it directly from your watch (at least I can’t … I have a Forerunner 235), but can create them using your Garmin Connect app. If you click on “more” at the bottom right and then click on workouts, you can create customized workouts that you can send to your watch. I tested it out on my last workout this month and it worked quite well. The workout was varying distances and had the recoveries by time. It took me a little bit to get it all setup (it was about 15 different things between the warm up, cool down and the workout itself), but I did it and I didn’t have to think about what I was doing when I was running. Very nice.

Current list: Does maintaining my training log count as a list? I think it does.

Current mood: Content.

Current need: To be cool (and I don’t mean in a “hip” sort of way).

Current obsession: Moe’s Southwest Grill. There aren’t a lot of vegetarian options here locally, but Moe’s has definitely become a go-to option. I get the “earmuffs bowl” with rice, black beans, tofu, guacamole, mushrooms, tomatoes and cucumbers. It’s delicious and seems to work well as a good night before a workout or long run meal.

Current procrastination: I’ve been driving around with a case of Gatorade and a case of Propel in the back of my car for about a week now. I couldn’t carry all of the groceries at once, so I just left a couple of the non-refrigerated items that wouldn’t go bad in the car. Of course, it is about the same temperature in my car as it is in our house currently, so I don’t guess it really makes much of a difference.

Current quote: The journey of a thousand miles begins with one step.

Current rave: Did anyone else follow Western States? A few weeks ago we watched the Coconino Cowboys videos on YouTube and we’ve enjoyed following along with Jim Walmsley’s journey. He is so incredibly talented! I was really excited to see him finally get the win and the course record at Western States!

Current show: New Girl! Apparently there was an entire season on Netflix that we hadn’t seen before! Major score.

Current uncertainty: I’m still trying to decide on a late fall marathon. The frontrunner currently is the Philadelphia Marathon. It’s supposed to be a really good course. I don’t really want to take my chances on a marathon in the South during November or December when it could be realistically be 50 degrees or 80 degrees with no way to know for sure until the week of. I want to go ahead and register for something soon though.

Current vegetable: We’ve gotten into the Green Giant rice veggies recently. My two favorites are the cauliflower and broccoli and the cauliflower and sweet potato ones.

Current want: I really want to go paddle boarding this weekend. I hope that the gulf is calm enough in the morning for me to go one day. Edited to add: I got to go!

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Current yearning: Simplicity.

Current zone: Tropical!

What is currently going on in your life? Fill me in!

Weekly Recap

Training Log – 06.24.18

Happy Monday!

The current situation at our house is a bit warm. Our air conditioner went out Saturday morning and it’s been a bit toasty ever since. Thankfully we have a portable unit that is keeping our bedroom cool so that we can sleep okay, but the rest of the house is a different story. Hopefully we will get it fixed today! In the meantime, we are really taking this heat acclimation training very seriously. Ha.

Here is what my training looked like the week of 06.18.18 – 06.24.18:

Monday – Easy: 8 miles (8:29 pace)

Rebecca met me for an easy run before work!

Tuesday AM – Quality: 9 miles (7:25 pace) + PM – Easy: 5 miles (9:15 pace)

My workout this week was a two mile warm up, 12 X 90 seconds hard with 90 seconds recovery and a two mile cool down. I’ve gotten to where I really enjoy these interval workouts based on time instead of distance. For some reason 12 X 90 seconds sounds less intimidating to me than 12 X 400 meters, even though they are practically the exact same thing. Actually each 90 second interval was a little bit longer than a 400 would’ve been. I averaged 5:50 pace for hard sections of the workout.

I did a Jasyoga core session and two quick resets on Tuesday afternoon and then met Rebecca for an easy double. It was crazy hot, but we had a good run!

Wednesday – Easy: 5 miles (9:25 pace)

I was supposed to do another day of easy doubles on Wednesday, but I didn’t get home from work until after 7:30 Wednesday evening. I know that’s not late for some of you, but I rarely run after 6:00 p.m. The missed miles just got redistributed and rearranged a bit, which worked out fine.

Thursday – Easy: 11 miles (8:42 pace)

Thursday morning Daniel and I met Kenny and Bowie to run all the hills. In actuality, it was only about 700 feet of climbing, but we basically ran every hill in town. We are trying to add some hilly runs in before we head to Colorado for Ragnar in August. The race starts at around 9,000 ft. and climbs up as high as 11,000 ft. before descending down to 6,000 ft. and climbing back up to 9,000 ft. It’s going to be insane SO MUCH FUN!

Friday – Easy: 8 miles (9:09 pace)

Daniel and I ran a loop Friday morning and then I headed back out for a few more miles to get eight for the day.

Saturday AM – Quality: 8 miles (7:30 pace) + PM – Easy: 5 miles (8:54 pace)

Saturday’s workout was a two mile warm up, 6 X 1K with 2 minutes standing rest and a three mile cool down (that I shortened to two miles). I thought I was going to be flying solo for this workout, but it ended up that Daniel was able to run with me for four of the repeats and that helped tremendously! We got going around 6 a.m. Saturday morning, which is a little later than a typical weekly workout, but no so late that we were baking at the end. Don’t get me wrong, it was extremely warm out … it just could’ve been much worse.

My goal pace was 5:46 per mile for the thousands (two and a half laps around the track). Actual paces were 5:47, 5:41, 5:43, 5:48, 5:58 and 5:59. I ran much faster for the first four repeats as I was chasing Daniel around the track and then the last two were just about survival. I definitely contemplated being done at four when Daniel stopped, but I resisted the temptation and finished the workout even though my paces were slower. I’ve never not finished a race, but for whatever reason I do have a tendency to quit during workouts sometimes and I want to work on getting better about not doing that.

Sunday – Easy: 11 miles (8:51 pace)

Sunday morning was a pretty standard group long (ish) run. The group was a bit smaller than normal, but we had a good run. Sunday afternoon I did a Jasyoga plank video and also one called “booty lock mitigation” that was great for stretching out my hips and glutes. Given the lack of AC at our house, I think these videos likely qualify as “hot yoga.” I also played tennis for two hours late Sunday afternoon! I haven’t played tennis in a very long time … like, maybe two years or more … I can’t even remember. It was so much fun and I’m hoping to get back into it a little bit somehow.

Totals – 70 miles, 5 Jasyoga videos and 3 sets of tennis! 

That’s it for now! Have a great week!

Race Recap, Summer of Speed

Race Recap: Hot Trot 5K

Hello, hello!

On Saturday, we ran in the 36th annual Doc’s Hot Trot for ARC 5K at LuLu’s in Gulf Shores. Let’s dive into the details!

As I mentioned in a previous post, Hot Trot is one of my favorite races of the year! The TL;DR version of that post is that I’ve run Hot Trot five times before this year, it was my first race recap to ever write in 2015, I missed breaking 19 minutes by two seconds last year and my goal this year was to finish in 18 minutes and 50-59 seconds. Obviously I would’ve been totally happy with anything faster than 18:50 as well, but I wasn’t expecting that (based on a realistic assessment of my current fitness level).

The weather forecast was iffy all week and it looked like there was a fairly good possibility that we would be running in the rain. We drove through some pretty heavy rain on our way to the race, but thankfully all of the showers cleared out by the time the race got underway. We arrived around 6:30 a.m. for a 7:30 a.m. race start, picked up our bibs, hit the bathrooms (nice indoor bathrooms … always a plus :)) and headed out to do a few warm up miles.

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Photo cred: Classy Sassy!

I ended up doing two miles to warm up and added on about a half mile of strides. We got a quick “team” picture and then it was go time! My coach suggested targeting somewhere around 6:10 per mile pace for the race. My goal of breaking 19 minutes was purely my own wishful thinking, although I definitely felt like I had done some workouts that at least pointed close to this goal. I needed to average 6:06 per mile in order to break 19 minutes. Of course, that also assumes that I would run the tangents completely accurately, which pretty much never happens. With that being said, I figured that I would start out somewhere in the 6:05 range and see what happened from there.

There had been a bit of cloud cover earlier in the morning, but as we lined up on the start line and almost as if on cue, the clouds cleared up and the sun made its appearance. I guess it would really be a shame if Hot Trot didn’t live up to its name. Ha. I lined up on the start line directly behind My Daniel. I knew that he would be running a bit faster than I was planning to and I decided that I would just chase him for as long as I could. I ended up running the first mile with Bowie and Daniel Holley. My mile one split was 6:07. I knew I was right within my range and I also knew that I needed to pick it up at least a little bit to stay on track for my goal time.

There is a turnaround shortly after the mile marker. I absolutely love races that have out and back stretches with a turnaround. You get to watch and cheer for all of the runners both in front of and behind you. I always get a bit of a boost when we turn around and start seeing the other runners! I tried to focus on maintaining my rhythm and slowly easing my pace down just a touch.

After the turnaround you make a righthand turn and run a little side loop that is probably about three-quarters of a mile long. The only downside of this loop is that there is absolutely no shade, so you really can start to feel like you are baking a little bit out there. Did I mention that the temperature at the start of the race was 82 degrees? Nice and toasty! My mile two split was 5:58. Whew! I actually felt pretty good and I was hopeful that I could finish the race strong and not fade too much.

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After you finish running the loop, you made another righthand turn and head for home. I focused on not letting the runner in front of me, who happened to be My Daniel, make up any distance on me. I told myself this was just like a track workout where he runs in front of me and all I have to do is hold on and feed off of his pacing. It actually worked out quite well for me. I knew that he would out kick me in a sprint or die trying, so I just settled in behind him and hung on! My mile three split was 6:03.

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At that point my time was 18:08 and I hadn’t quite gotten to the three mile marker on the course, so I knew that I was really going to have to book it in order to get under 19. When it comes to aiming for a very specific time in a 5K, the last tenth of a mile can really make or break you. I usually don’t think about it too much, but this time I was keenly aware of what I needed to do. I found an extra gear and kicked it in at 5:30 pace!

My official time was 18:57! Definitely cut it a little bit close! At the same time though, I know that I literally got everything out of myself that I could’ve that day and that is such a wonderful feeling! I’m also pleased that I was able to accurately gauge my fitness level going into the race. I’ve been doing some pretty intense speed workouts and they have given me the confidence that I needed to be comfortable with running in the low six minute range.

Several of us headed out for a long (ish) cool down. My schedule called for a five mile cool down, but I settled with just over four. After that it was time to relax and wait on the awards. There was a bit of confusion with the results, but I think they got it straightened out (at least for the most part) before they did the awards. We had heard that they were bringing back the ceramic coffee mug awards this year and I had been looking forward to adding a new coffee mug to my Hot Trot collection for quite some time.

When they called the first place overall male and female finishers, Kenny and I were given a cool wooden plaque and a stainless steel mug. We got our picture taken and I think we were both trying to hide our disappointment about not getting a ceramic mug. As we walked away the race director stopped us and said he had one more thing for us … YAS! Just about everyone that I know loves the coffee mug awards at this race. They give them to the top three in each age group as well. Several of our group can testify that they are perfect for dipping Oreos in milk. I, on the other hand, prefer to use it for what I assume to be its intended use … all the coffee!

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All the awards! 

After everyone collected our awards, we even had a discussion about exactly how much coffee these guys will hold, which led to a discussion about the mathematical formula for the volume of a cylinder is (πr2h). Riveting stuff for sure!

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#mugshot

Our team pretty much racked up … we were first, second and fourth overall in the male and female divisions, plus several age group winners! Left to right we have Erin (20:21), Daniel Holley (19:35), My Daniel (18:51), Cody (18:03), Kenny (17:54), me (18:57), Tobias (21:12), Marlen (26:21) and Jessica (22:29). Woo hoo! Way to go team!

After the race we headed to the beach for a little bit. The water was really pretty (and cold!) and we had fun playing in the water and also just relaxing some.

 

Hot Trot certainly lived up to its name and to the standards that have been set in years past! I’m already looking forward to next year’s race!

Weekly Recap

Training Log – 06.17.18

Hi! Hey! Hello!

Here is what my training looked like the week of 06.11.18 – 06.17.18:

Monday – Easy: 6 miles (9:07 pace) 

I started the week off with an easy treadmill run after work Monday evening. Still struggling to get out of bed in the mornings, but in some ways I think knowing that I can just run in the evenings if I don’t run in the mornings gives me an easy out. If I know I won’t have the chance to run later in they day, it’s a lot easier to actually get up and get it done. In the meantime, I’m thankful for a schedule that allows for some flexibility.

Speaking of flexibility though, it must be noted that up until this week I had only been somewhat “loosely” following my training plan. I was getting the workouts in, but I was basically just rearranging the easy runs however I wanted, which was usually based on what anyone else was doing. My coach pointed out that there was in fact “a method to the madness” and that sticking to the actual plan was going to be a key component of reaching my goals. Noted!

Tuesday – Quality: 9 miles (7:50 pace)

Tuesday morning Daniel and I hit the track for some “light” speedwork to keep the legs fresh for the upcoming race we had on the schedule for Saturday. I did a two mile warm up, 13 X 1 minute hard with 1 minute jogging recoveries and a 3 mile cool down. The goal pace for the hard minutes was 5:45 and I ended up averaging 5:51. During timed intervals, I don’t specifically look at my pace while I am running and I really just try to focus on getting in the appropriate effort. Daniel ran some 200s while I was doing my minutes and he averaged around 5:20 pace for those. We were both happy with how the workout went!

I was supposed to have an easy double Tuesday evening, but the weather didn’t cooperate. I couldn’t bring myself to get back on the treadmill that evening either, so on day two of #committotheplan and #trusttheprocess, I had to text my coach and ask how I should redistribute the missed miles over the course of the week. I have never really  thought of texting my coach for something like this in the past. I think it has something to do with not wanting someone to think that I was “needy” and not wanting to bother someone. I need to get passed that nonsense …

Wednesday – Easy: 8.5 miles (8:37 pace) 

Wednesday evening Daniel and I ran a variation of our regular loop that gave us a bit more mileage, so that I could get my scheduled eight and a half in.

Thursday – Easy: 7 miles (8:47 pace)

We actually drug ourselves out of bed and ran before work Thursday morning. Daniel did a loop with me and I added on a couple of miles at the end to get my seven for the day.

Friday – Easy: 4.75 miles (9:10 pace)

Friday morning I did a solo easy loop and listened to the Ali on the Run Show episode with Wesley Little. Wesley is a couple’s therapist and it was fascinating to hear about how she became and therapist and how therapy can help so many different people in so many different ways. I’m all about some therapy though, so it makes sense that I enjoyed this episode!

Saturday – RACE: 10 miles (7:59 pace)

Saturday morning we ran the 36th annual Doc’s Hot Trot for ARC 5K at LuLu’s in Gulf Shores. I did a two and a half mile warm up, raced the 5K (recap coming soon!) and did a four mile cool down.

Sunday – Easy: 11 miles (8:42 pace)

Sunday morning I got in an easy “long” run with some of the best running friends! Sunday is usually a good group run day, but it was even better this week because our friend Robyn was in town! We haven’t seen her in over a year and it was so good to catch up over some easy miles.

Oh. I did another thing Sunday afternoon as well and went biking with Daniel! I mean, what?! We’re talking about riding a bike in the road. I borrowed our friend Kristan’s hybrid bike (that has elements of both a road bike and a mountain bike) and took it for a spin. I’ve still never ridden a true road bike, but this was definitely a good stepping stone. I was slow as Christmas, but we rode for an hour and had a good time!

Totals – 56.3 miles run and 12.5 miles biked! 

That’s it for now! Have a great week!

Bay Life

Hot Trot Sentiments

It’s almost time for one of my favorite races of the year (and yes … I realize that I have lots of favorites). I’m pretty sure that the LuLu’s Hot Trot is my favorite 5K of the year though. The race is this weekend and I’m getting pretty pumped about it. I just registered today, so I thought it might be fitting to share a few memories of Hot Trots of years past.

I always like to compare race times from year to year to see how my fitness has progressed over the years. Hot Trot is a pretty good one to use, because while the conditions aren’t always (or ever) optimal, the conditions are always the same (i.e., hot and humid). Similar conditions make for better comparison at least.

A quick summary:
2012 – 19:56. The year of my inaugural Hot Trot. Finished (barely) under 20 minutes.
2013 – 19:35. The year I won an hourglass. Super unique prize!
2015 – 20:50. The year of the 3.25 mile 5K. Major bummer.
2016 – 19:05. The year Daniel had to work.
2017 – 19:01. The year that I missed breaking 19:00 by 2 seconds.

Hot Trot also holds a special place in my heart because it was the first race that I ever blogged about! It’s crazy to me to think that this will be my fourth year of blogging. How in the world did that happen?!

Here are some of my favorite pictures and memories over the years!

The race takes place at Lucy Buffett’s restaurant in Gulf Shores, LuLu’s (Lucy Buffett as in sister to Jimmy). The location makes for a wonderful pre-race and post-race environment. The post-race party is always so much fun. Everyone just hangs out at the restaurant before it opens. It is a relaxed, fun beach atmosphere and is very family friendly.

The course is also very flat and would be very fast were it not for the minor detail that it is mid-June in Alabama. I wish they had a race here in November or December. That would be fantastic! The course is best described as out and back with a side loop added on the way back. You hit mile one just before the turnaround and you hit mile two somewhere along the loop. Then you just have to finish the loop and book it back home.

I would absolutely love to be able to break 19:00 this year. I think that is a fairly reasonable goal. It might be a bit of a stretch, but it’s at least within the realm of possibility. Of course, you never know what might happen on race day, but in the meantime, I’m just going to envision running 6:00 to 6:05 pace and hope for the best.

I hope to see some of you guys there!

Weekly Recap

Training Log – 06.10.18

Happy Monday Tuesday!

Here is what my training looked like the week of 06.04.18 – 06.10.18:

Monday – Off

I know “they” say #nevermissamonday, but this runner missed a Monday and lived to tell the tale. In all actuality, I planned to run after work but didn’t end up getting home until close to 7 p.m. and I had a workout scheduled for the next day, so I decided that it made more sense to just take the day off and be ready to roll in the morning.

Tuesday – Quality: 8.75 miles (7:45 pace)

Tuesday’s workout was a two mile warm up, 10 X 400 and a three mile cool down. Daniel ran this one with me and that helped me out so much! It’s really amazing how much of a difference it makes to have someone to pace off of and work with during a workout (especially at the track). My splits were 86, 84, 83, 84, 85, 83, 83, 83, 83, 81 and Daniel’s were all about 2 to 3 seconds quicker. We knocked this one out before work Tuesday morning and were both really pleased with how it went!

Wednesday AM – Easy: 10 miles (8:20 pace) + PM – Easy: 5 miles (9:00 pace)

I met Rebecca at dark o’clock (i.e., we were done with our run before 5:30 a.m.) on Wednesday to celebrate Global Running Day. Jessica was supposed to meet us as well, but she was sick (boo!).

Thursday – Easy: 5 miles (8:55 pace)

My legs were definitely a bit tired Thursday. I did an easy loop before work.

Friday – Easy: 8 miles (8:16 pace)

Admittedly, Friday’s run was a bit of a mess. We went fishing all day Friday and I couldn’t decide whether it would be good to try to get my other workout for the week out of the way on Friday or whether I should just wait and do it on Saturday. I wanted to do it Friday because I figured I would be worn out Saturday after being out in the sun all day long. The problem was that I needed to be done with my workout by 5:30 a.m. Friday morning in order to make the fishing trip. I knew that the early wake up was possible (I mean, I did it Wednesday), but I also knew that it was going to be tough.

Sure enough, when push came to shove, I hit snooze a few times and didn’t get started as early as I needed to. I had a three mile warm up, so I planned to do that on the treadmill and then head over to the track for the workout. Daniel was going to come up to the track around 5 to check on me. For whatever strange reason, the treadmill cut off on me about a mile and half into the run, so I was kind of forced to go ahead and go to the track. I don’t like running by myself in the dark, so I really didn’t want to have to go over there any earlier than absolutely necessary. It wasn’t ideal, but I knew it would be fine. By the time I finished my warm up miles, it was already 4:45 and I knew that there was no way that I was going to have time to do the workout and the cool down, so I decided to just do an easy run around the track instead.

Saturday – Quality: 9 miles (8:12 pace)

Saturday morning I did a three mile warm up, a workout of 1 X 1600 followed by 4 X 800 with two minute standing recoveries between and a three mile cool down. The workout was actually supposed to have two more 800s and another 1600 at the end, but I didn’t make it that far. I waited until a bit later than usual to run and I felt like I was cooking in the heat on the track. I ran 5:53 for the mile and 5:50 average for the 800s. I messed up the actual splits on my watch because of the standing recoveries. I should’ve just set up the workout on my Garmin and done it that way, but I decided I could figure it out on my own and that didn’t exactly work out for me.

Sunday – Easy: 8 miles (8:12 pace)

I finished up the week with an easy group run at Warehouse. My legs were definitely feeling the effects of Saturday’s speed work!

Total – 55.3 miles

That’s it for now! Have a great week!

Weekly Recap

Training Log – 06.03.18

Happy Monday!

Here is what my training looked like the week of 05.28.18 – 06.03.18:

Monday – Easy: 10.25 miles (8:18 pace)

I got in a longer than usual Monday morning run on Memorial Day. I ran a few miles with Rebecca and then we joined the Daniels for a few more miles.

Tuesday – Easy: 5 miles (8:38 pace)

For some reason, I am having a really hard time getting out of the bed in the mornings. I am usually a morning runner, but the last few weeks it has been a different story. I think I’ve only gotten up two out of the five weekday mornings the last few weeks. It’s crazy! Tuesday evening I did a loop with Reed and D Holley while my Daniel did a group run with the ProCycle group.

Wednesday – OFF

Wednesday was an unscheduled rest day. I had a workout that needed to be done, but it was storming Wednesday morning and by the evening I wasn’t into it and decided to take a day off instead.

Thursday AM – Quality: 8.5 miles (7:25 pace) + PM – Easy: 7.5 miles (8:06 pace)

Thursday morning I actually got up and got my workout in. I did a two mile warm up, a 15 X 1:00 hard with 1:00 easy recovery and a two mile cool down. My fastest minute was 5:27 pace (the last repeat (#lastonefastone)) and my slowest was 5:57 pace. The 15 minutes hard averaged out to a 5:41 pace and I am thrilled with that. I pushed myself hard, but didn’t feel completely depleted at the end of the workout. Don’t get me wrong, I still seized the opportunity to lay down and collect myself after the workout before getting ready for work. This has become a new post-workout tradition …

Friday – Easy: 5 miles (8:16 pace)

Daniel and I did an easy loop Friday afternoon after work.

Saturday AM – RACE: 6.2 miles (7:44 pace) + PM – Easy: 5 miles (8:19 pace)

Saturday morning I did a three mile warm up (at 9:08 pace) and a race (recap is here). I didn’t do a cool down after the race, but Daniel wanted to run later that afternoon when he got home from work. I decided to do a loop with him as somewhat of a delayed cool down.

Sunday – Easy: 12 miles (8:22 pace)

I ran with Jessica, Kenny and Bowie Sunday morning. Jessica had some marathon pace miles to do and we tried to hang with her for most of that. We did 7 miles at her goal marathon pace, which is definitely a victory in this weather!

Total – 59.4 miles

That’s it for now! Have a great week!