I hope your week is off to a good start and that you enjoy a day off (from work) tomorrow. I’ll be doing a 4 mile race to celebrate the Fourth of July!
Here is what my training looked like the week of 06.25.18 – 07.01.18:
Monday – Easy: 8 miles (8:29 pace)
Rebecca met me for an easy run before work again this week! I did a couple of Jasyoga videos Monday afternoon.
Tuesday AM – Quality: 8 miles (8:05 pace) + PM – Easy: 5 miles (9:15 pace)
My workout Tuesday morning was *supposed to be* a two mile warm up, 1 X 1600, 8 X 400, 1 X 1200 and a two mile cool down. Tuesday was one of those days where the workout simply didn’t go as planned. The first mile of the workout was supposed to be done at close to 5:55 pace, which isn’t crazy … I ran that as the first mile of a workout a couple of weeks ago and I also ran close to that pace for the Hot Trot 5K. My legs wanted nothing to do with that pace on Tuesday though. They simply would not GO. I ran 6:17 for the first mile and at that point, I knew it was going to be a rough day.
I even thought about calling it at that point and maybe trying again the next day, but ultimately decided to keep going (at least for a little while longer). I wasn’t really worried about not hitting the paces. I just wasn’t sure if it was a good idea to keep pushing it or not. I think sometimes it’s hard to distinguish between when it is good to just suck it up and keep going and when it might be best to just call it a day. I ended up doing 6 X 400 and then deciding that I was just done. I guess that was somewhat of a compromise between sucking it up and giving up. My splits for those were 86, 90, 89, 91, 93 and 99. They were supposed to be 82. Yeah … that wasn’t happening.
There are a lot of logical “excuses” or “explanations” as to why this workout didn’t go well. We were on day four of no air conditioning and even though I know it may sound a bit silly, I kind of felt like a wilted flower (#snowflakestatus). I was also on day four of something else as well (I know … TMI … but it can affect running (sorry guys)). I also ran more miles last week than I have in the past few weeks. This was on purpose and as planned, but also affects the ability to be fresh for every single workout. All that really is just to say that, I had a bad workout. It happens and contrary to what I have just done by writing a mini-novel about it, there is really no reason to dwell on it. Onward and upward.
Wednesday – Easy: 10.5 miles (8:52 pace)
Speaking of going upward, Daniel and I met Kenny and Bowie to run all the hills on Wednesday morning. We changed our route slightly from the week before and got about 800 feet of climbing. Still likely not enough to prepare us for the Colorado Rockies, but at least it’s something.
Thursday – Easy: 4 miles (9:21 pace)
I did an easy four miles before work Thursday morning. I had intentions of doing a workout later that day, but that didn’t happen.
Friday – Quality: 8 miles (8:19 pace)
I did manage to get the workout done Friday morning. It was a two mile warm up, followed by a 1600 with three minutes recovery, an 800 with two minutes recovery, a 400 with four minutes recovery, a 1600 with three minutes recovery, an 800 with two minutes recovery, one last 400 and then a two mile cool down. I set the workout up on my watch and just went with it. My goal time for the miles was 6:05 (I did 6:05 and 6:07), for the 800s was 2:58 (I did 2:58 and 2:59) and for the 400s was 1:28 (I did 1:29 and 1:28). I took it really easy on the recoveries and tried to regroup for the next repeat.
I’m pleased with how this one went down. My legs were sore for a couple of days afterwards as well (in a good sort of way), so I know that I got some solid work in.
Saturday – Easy: 8.15 miles (9:42 pace)
Saturday morning I got to run in one of my favorite spots (Seaside, FL). I didn’t worry about my pace or my route at all. I just set out on an exploration run at the beach. I ran on the road for a bit, on some trails for a bit and on the beach for a bit. It was wonderful! The water was absolutely beautiful!
Sunday – Easy: 5.35 miles (9:47 pace)
Sunday morning I kept it on the beach for the entire run. I only did five miles and those five miles in the sand were tough. I love running on the beach though, so I definitely wanted to soak it up while I could.
Total – 57 miles
That’s it for now! Have a great week!