Here is what my training looked like the week of 07.23.18 – 07.29.18:
Monday – Easy: 9 miles (8:52 pace)
I started the week off with an easy run with Rebecca and Jessica! Woo! We don’t all get to run together during the week much these days, so it was a treat to be able to all get together on a Monday morning.
Tuesday – Quality: 8.75 miles (7:59 pace)
Tuesday morning I went over to the track for a ladder workout. The workout called for a three mile warm up and then 4 X 600, 4 X 400, 4 X 200 and a two mile cool down. I did the warm up on the road with Daniel and then went over to the track for the faster stuff.
My goal time for the 600s was 2:07 (5:41 pace). My actual splits were 2:09, 2:09, 2:09, 2:08. My goal time for the 400s was 1:22 (5:30 pace). My actual splits were 1:23, 1:23, 1:23, 1:23. My goal time for the 200s was 41 (5:30 pace). My actual splits were 39, 40, 39, 38. I was really, really happy with how this one went! I can’t believe how consistent my splits on the 600s and 400s were. I really don’t think I could do that again if I tried. It was also a great feeling to be able to go a bit faster than “prescribed” for the 200s!
The workout was written with 2 minute walking recoveries between each rep, but I ended up just jogging a 200 very slowly in between all of them. The recoveries were all between 1:15 and 1:30, which I think is a good sign. I have found that it is hard for me to stop and walk in between reps. It’s almost as if walking signals to my body that the workout is over and I have a really hard time getting back going after a walk break. Perhaps it has something to do with Newton’s first law of motion … a body in motion stays in motion. Yep. I think that’s it! #science
Wednesday – Easy: 11 miles (8:37 pace)
Wednesday morning we had almost half of our Ragnar team at the house (Kenny, Bowie, the Daniels and I) to do some more climbing. We got just over 900 feet! I’m getting really excited about our trip!
Thursday – Easy: 8 miles (8:58 pace)
I got a few easy treadmill miles in on Thursday morning.
Friday – Quality: 9 miles (8:02 pace)
Daniel and I did a short tempo run Friday morning. I did a three mile warm up, three miles at a tempo (ish) pace and a three mile cool down. Daniel did most of that with me and I was definitely glad to have him there for the tempo miles. Our splits were 6:34, 6:43 and 6:41. The goal was 6:40 pace and we averaged 6:39. Whew!
Brooksy was very proud of us!
High fives and Friday vibes! 9 miles this morning with the middle 3 at 6:39 (goal was 6:40). Glad to have that one done and thankful that @dgardner56 was there to run the tempo miles with me!🏃♀️🏃🏽♂️ . . . #summerrunning #runchat #onthatgrind #mckirdytrained #womensrunningcommunity #loweralabamarunners #happyfriday #fridayvibes
Saturday – Easy: 12 miles (9:01 pace)
Saturday morning we did the typical long (ish) run at Warehouse thing. My friends did 16 to 18 miles, but I stuck to 12. If I decide to do a late fall marathon, those long runs are going to be ramping up soon enough. In the meantime, I’ll stick to my less than two hour long runs.
Sunday – Quality: 9.75 miles (7:44 pace)
I got a really solid workout in Sunday morning. It was a two mile warm up, a mile and a half at threshold pace (goal pace was 6:25) and 8 X 400 (goal pace was 5:30 (or 82 per 400)). I texted with my coach a bit Saturday evening asking her about my upcoming mile race. I am really hoping to run somewhere in the low 5:20s for the race and she told me that she needed to see me run some 80s for these 400s in order to have that as a reasonable goal (she also said that I haven’t shown her that I could do that yet). Alrighty then … I thought to myself, “watch me!”
Riding the post-workout endorphin high this morning! @sarahbishopruns lit a fire under me last night about what I needed to accomplish during this workout 🔥 I did a 2 mile warm up, 1.5 mile threshold (6:20 avg.) and then 8 X 400 (82, 82, 80, 80, 80, 80, 80, 78) and a three mile cool down. Y’all! I’ve never run 400s that fast or that consistently! 👊🏽 Next up 🔜 a 1 mile race this Thursday! 5:2X, I am coming for you! 🤗😬🏃♀️ . . . #summerrunning #runitfast #likeagirl #track #onemile #womensrunningcommunity #inspiringwomenrunners #runchat #loweralabamarunners #mckirdytrained #teambishop
I was definitely on a mission and maybe she was just trying to motivate me all along. Either way, it worked! I ran the 1.5 at 6:20 average and then hit the 400s in 82, 82, 80, 80, 80, 80, 80, 78! I’m pretty sure that is the quickest and most consistent that I’ve ever been able to run 400s. On one hand it was definitely a huge confidence boost for me, but on the other hand, I hope I didn’t leave my race on the track. I don’t think that I did, but sometimes I feel like it’s almost more reassuring to have a really terrible workout before a race because you know that you are *due* for a good day on race day.
Here’s to hoping that I can pull off a great race after a good workout!
Total – 67.8 miles
That’s it for now! I hope you guys have a great week!