Training Log – 09.09.18 (CIM Week 2)

Happy Monday!

Here is what my training looked like the week of 09.03.18 – 09.09.18:

Monday – Easy: 6.65 miles (9:07 pace)

I started the week with an sixty minute easy run with friends (thanks to Labor Day)! It was so nice to have that long weekend. I definitely wish we had more of those!  We met at Coffee Loft in Fairhope and did just under seven miles. We did the post-run coffee conversation thing and hung out for quite a while afterwards. It had been entirely too long since I have had coffee from Coffee Loft. They have the best coffee around, hands down.

Tuesday – Quality: 8.2 miles (8:34 pace) 

Tuesday morning I had a fun little track workout. It was a two mile warm up, 5 X 1000 w/ a one minute recovery, 5 X 200 w/ a 200 recovery and a two mile cool down. Thankfully, the 1000s were done at threshold pace instead of at V02 max pace. Otherwise, I would not have referred to this as a fun little workout. It would’ve been more like a big deadly workout. Ha!

I had some good company at the track, which always makes for a much more pleasant workout experience. Jessica did the workout with me and Daniel ran the 1000s with us. Mollie was also out there doing her thing as well! My goal pace for the 1000s was 6:25. Actual paces were 6:25, 6:16, 6:12, 6:15 and 6:07. I am so used to running 1000s all out that it was a bit of a challenge to hold back. I got a little carried away on those, but I felt relaxed and I didn’t feel like I was pushing myself too hard.

My goal pace of the 200s was 5:30. Actual paces were 4:57, 5:18, 5:00, 4:54 and 5:04! I LOVE me some 200s! I even switched out my shoes mid-workout for the 200s because I wanted to test out my new Nike Vaporfly 4% shoes. I’ve never taken two pairs of shoes to the track with me before, but I think this is actually pretty common for folks to warm up and cool down in their trainers and workout in their “speed” shoes. I mainly wanted to test the shoes because I was planning to wear them for my race this weekend and I figured that it might be a good idea to at least run in them a little bit before then. They made me feel very fast!

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I got sucked in by all the hype about these Nike Vaporfly 4% shoes! I got them a few weeks ago, but hadn’t run in them until today. I have walked around the house in them a little bit and I kid you not, I was walking SO fast! 😂😆 Today I had a fun little track workout and I got to finally test these guys out for realz. The workout was a two mile warm up, 5 X 1000 at threshold pace, followed by 5 X 200 and a two mile cool down. I put the Vaporflys on for the 200s and ran a 37 second 200 on my first rep! 😳😱 I don’t know if it was a placebo effect or what, but these things make me feel FAST! #nikevaporfly #runitfast #track #marathontraining #mckirdytrained

A post shared by Sam Y (@mobilebayrunner) on Sep 4, 2018 at 6:07am PDT

Wednesday – Easy: 7.85 miles (8:56 pace) 

Tropical Storm Gordon graced us with its presence late Tuesday evening and into the wee hours of Wednesday morning. I had a seventy minute run scheduled. Since the weather was iffy out, I conceded to the treadmill. Not that I mind the treadmill at all. I’m actually very thankful that I have it. I listened to Lindsey’s interview with Todd Williams, a two-time Olympian and founder of Run Safer. I enjoyed this episode a lot and I’m glad that so many people are having important conversations about safety.

Thursday – Easy: 7.5 miles (8:41 pace)

Thursday morning I had a one hour easy run. Daniel and I ended up running just over an hour (sixty-five minutes). We know most of the routes by distance and not by time, so it’s been a bit of an adjustment to try to figure out how to shorten the route to not go too far over the allotted time. The temperature and dew point were both 75 Thursday, which made for an exceptionally humid, muggy run. I could actually see the air it was so thick. I don’t like it when I can see the air.

Friday – Easy: 5.25 miles (9:19 pace) + PM – Pilates

Friday morning I had a forty-five minute easy run. Daniel, Bowie and I got in just over five miles. Nothing super noteworthy to report there. I wanted to make sure that we kept it very easy, which we did, since I had a race the next day! I went to Pilates Friday evening. I typically go on Wednesday, but school was cancelled and everyone’s schedules were a bit off this week with the storm. I was a bit concerned that doing Pilates the evening before my race might not be the best idea, but it seemed to workout just fine.

Saturday – RACE: 11.7 miles (7:50 pace) 

All the details you could ever possibly care to read about have been successfully documented in my race recap post. I did just over 3 miles as a warm up, raced a 5K, did just over 4 miles as a cool down and did 1 mile with Brooks when I got home. It was a smorgasbord of mileage that added up to what I might even consider a “long run.”

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Well guys, I’m almost at a loss for words. I just ran a 5K PR! 18:12! It’s my first 5K PR in over 3 years. Splits were 5:51, 5:47, 5:53, 0:41. Oh, and it’s 83 degrees with a dew point of 75 😱😆 #micdrop #mckirdytrained #marathontraining #hurricanerun5k

A post shared by Sam Y (@mobilebayrunner) on Sep 8, 2018 at 6:51am PDT

Sunday – Easy: 7.75 miles (9:00 pace)

Sunday morning I had a sixty minute recovery run. I ended up with seventy minutes, but the pace was on point. Our regular route at Warehouse takes us just over seven and a half miles, so I just went with that. My legs felt surprisingly good! Hooray! Although, my coach has warned me that I might be changing my tune by tomorrow. Delayed onset muscle soreness is a real thing. I’ve got an off day from running planned tomorrow just in case those DOMS try to get me. 

Totals – 55.7 miles 

That’s it for now! Have a great week!