Hey friends!
I’ve got a double the pleasure, double the fun, two part training log post for your viewing pleasure today. Try to contain your excitement!
Here is what training looked like the week of 05.27.19 – 06.02.19:
Monday AM – Easy: 9.5 miles (9:57 pace) + PM – Easy: 3.25 miles (8:24 pace)
Several of my running buddies and I participated in the Memorial Day Flag Relay. Local runners carried the flags all the way across Baldwin County. There were signs of fallen service members with pictures and some information about them all along the route as mile markers. It was a humbling run and great reminder of the true cost of our freedom.
I was supposed to do 12 miles total with a few hill repeats at the end of my run Monday, but my portion of the relay was less than 12 miles and flat as a pancake. I went out later in the evening to tackle a few short, 6 X 15 second hill strides. Nothing too crazy, but I got it in when it would’ve been easy to just skip the hills so I am calling it a win.
Tuesday – Easy: 8 miles (8:55 pace)
Rebecca and I got in an easy 8 at our regular dark:thirty time Tuesday morning. Both of us were feeling a little tired from Monday’s run, but we survived!
Wednesday – Quality: 6.5 miles
Wednesday morning I had some speed work on tap. The workout was a 3 mile warm up, 8 X 200 w/ one minute walking recoveries and a 2 mile cool down. 200s are a great go-to race week workout to get the legs turning over quickly without taxing yourself too much. I love 200s in general, so I was happy to see this one pop up on the schedule. Splits are below! This was by far my fastest 200 workout to date and it gave me some good confidence going into Saturday’s race.
Thursday – Easy: 5.25 miles (9:10 pace)
I went over and ran with Jessica Thursday morning. Our runs tend to more closely resemble therapy sessions than runs at this point and I’m not sad about it.
Friday – Easy: 5.75 miles (8:49 pace)
Friday morning Jessica came over to meet me. She had some hills to do and I kept it easy and flat while she did that.
Saturday AM – Easy: 2 miles (9:23 pace) + PM – RACE
I did a short shakeout run Saturday morning with the local running group to keep my legs from getting stale before heading over to New Orleans for the Power Mile! Race recap coming soon (hopefully!).
Sunday – Easy: 8 miles (8:05 pace)
I took it easy like Sunday morning after the race and eventually hit the road for a few miles once we got back from New Orleans. I was supposed to do 12 miles, but hey … sometimes you just do what you can and don’t stress about the rest.
Total – 52.7 miles
Here is what training looked like the week of 05.27.19 – 06.02.19:
Monday – Rest
Tuesday – Quality: 10 miles + PM – Pilates
Tuesday’s workout looked like a bit of a doozy on paper, but ended up going much better than anticipated! The workout called for a 2 mile warm up, 4 X 1 mile w/ one minute walking recoveries, 8 X 200 w/ one minute walking recoveries and a 2 mile cool down. The mile repeats were at threshold pace, which made it more manageable. I did this portion of the workout on the treadmill (splits were 5:54, 5:48, 5:45 and 5:42) and then headed over to the track for MORE 200s! Yay! Splits weren’t quite as fast as the week before, but they were actually pretty close and I had more miles on my legs before starting the 200s, so I was happy. Coach John was very pleased with this workout as well, which is always nice to hear. Hopefully I am setting myself up for a decent 5K on Father’s Day weekend!
Wednesday – Easy: 8 miles (8:50 pace)
Wednesday was Global Running Day and so of course, it only seemed fitting to celebrate exactly how we do just about every other day.
Thursday AM – Easy: 8 miles (8:15 pace) + PM – Easy: 5 miles (8:16 pace)
I started off the day with an easy eight on the treadmill and needed to burn off some steam after work, so I ventured out for an easy double. I don’t even recall what said steam was related to, so obviously the run served its purpose! Ha.
Friday – Easy: 8 miles (8:54 pace)
I went over and met Rebecca and Jessica Friday morning. This run was also like a mini therapy session. I’m noticing a trend here …
Saturday – Quality: 10 miles
Saturday’s workout was unique! It was a 3 mile warm up, 5 X 600 w/ two minute walking recoveries, 4 X 300 w/ one minute walking recoveries and a 3 mile cool down. 600s and 300s are less common than say 800s and 400s and I tend to enjoy these odd (not literally) distances at the track. I knew what effort I was supposed to run, but I didn’t really have a set time in my mind for each interval, if that makes sense. The 600s were supposed to be done at close to 5K pace and the 300s were supposed to be done at one mile race pace. I got a little carried away with the last couple 600s and ended up running those closer to one mile pace, but oh well! It was a really solid effort and I was huffing and puffing by the end of it. I did my cool down with the local running group, which worked out perfectly!
Sunday – Easy: 13 miles (8:18 pace)
I decided to seek out some hills for my long run Sunday. My watch did something silly during the middle of the run and basically said that I was walking, so I’m not thrilled about that. Hopefully it was just a fluke.
Total – 62 miles
Have a great week!