I got very behind on updating my training log this week, but better late than never I suppose! Some of our electronic devices got struck by lightning a week or so ago and we are still in the process of getting everything back up and running (no pun intended). We have a new router and a new modem, but are still have connectivity issues as we speak (or rather type). Aside from that, it just really felt like the longest. week. ever! I don’t even know why, but whatever … it’s done now. Thank goodness for the weekend!
Here is what my training looked like the week of 07.16.18 – 07.22.18:
Monday – 10 miles (8:58 pace)
On Thursday I met Kenny and Bowie for what seems to have become a twice-weekly run all. the. hills. run. We ended up with 950 feet of climbing. I don’t think that the hills of lower Alabama are going to be sufficient to prepare us for the mountains of Colorado, but at least what we are doing is better than nothing.
Tuesday AM – Quality: 9 miles (8:10 pace) + PM – Easy: 5 miles (8:23 pace)
Tuesday morning I went over to the track for a fun (yes, really!) little ladder workout. The workout called for a two mile warm up and then 3 X 1000, 3 X 600, 3 X 400 and a two mile cool down. I enjoyed the variation in this workout and was especially appreciative that the intervals in each set got progressively shorter as I went. I was halfway done with the hard portion of the workout by the time I finished the 3 X 1000 and that was definitely a good feeling! My splits for the 1000s were 3:46, 3:42, 3:43 (so 5:55 (ish) average pace).
Since the 600s were an entire lap shorter than the thousands, they really felt like a breeze. My splits for the 600s were 2:12, 2:12 and 2:14 (so 5:48 (ish) average pace). I still felt strong after the 600s and then all I had to do was run three more hard laps. I knew I could handle that! My splits for the 400s were 1:24, 1:23 and 1:22 (so 5:32 average pace).
It should also be noted that while Daniel didn’t run this workout with me, he did accompany me to the track so that I wouldn’t be there alone. Very chivalrous! He actually brought a blanket (okay, it was a towel) with him and laid down on the track while I ran. He scared a few of the other runners and walkers who were not expecting anyone to be sleeping in the outer lane of the track (I can’t imagine why they weren’t expecting that (ha)).
I did an easy double with Jessica Tuesday evening. Daniel and Brookser got to keep Miss Olivia company while Jessica and I ran.
Wednesday – Rest!
Impromptu rest day. Those are the best, at least every now and then.
Thursday AM – Easy: 10.1 miles (9:14 pace) + PM – Easy: 5 miles (9:50 pace)
We found some new hills to conquer Thursday morning, although I think the hills might’ve come out on top on this particular day. We were getting a bit tired of running the same hills over and over (and over) again, so we went a different direction and found some new climbs. I finished the run with 915 feet of climbing.
I did an easy double on the treadmill Thursday evening while Daniel rode his bike.
Friday – Easy: 5.5 miles (9:02 pace)
I was able to leave work a little bit early Friday afternoon and I went out for an easy run around 3 p.m. It was 89 degrees with a real feel temperature of 104! Holy smokes. Side note: I don’t really recommend running in that. I was trying my best to take it easy in anticipation of (or rather, as preparation for) Saturday’s workout.
Saturday AM – Easy: 10 miles (8:38 pace) + PM – Easy: 5 miles (8:18 pace)
Saturday we walked outside to a *feels like* temperature of 97 degrees at 5 a.m. What the what?! It was a brutal, oppressive heat like I haven’t felt in quite some time. I think we have this same sort of heat every summer, but I also think our brains tend to block out those unpleasant memories and we just forget that it actually does get this bad. We were even under a heat advisory (whatever that means). Regardless, it was bad and I decided to bail on the workout. The workout was supposed to be a long warm up, then 5 X 1 mile repeats and a long cool down. I really don’t think it would have been smart to even attempt that in the heat and so I ran easy instead.
Cody and I did an easy double Saturday afternoon just for funsies. It was hot. We survived. The end.
Sunday – Quality: 10 miles (8:24 pace)
Since I didn’t get any quality miles in on Saturday, my coach suggested that I try to pick it up for the last three miles of my run on Sunday *if* I felt like it. The heat was quite oppressive again, so I didn’t decide whether I was going to pick it up or not until mile seven of the run (which was go-time).
I decided to go for it and I was pleasantly surprised. The splits for my last three miles were 6:59, 7:11 and 6:36. I had a big hill to tackle during the second up-tempo mile. I usually shy away from (i.e., plan my route to avoid) hills, but since we’ve been doing all of this hill training this summer, I decided to go ahead and “embrace the hill.” My pace slowed, but my effort was consistent and my pace didn’t slow nearly as much as it has in the past on this same hill. I’ll take that as a win! Also, by the time I got up and over the hill, I felt like I was flying!
Total – 69.6 miles
That’s it for now! Have a great week!