Weekly Recap

Training Log – 07.15.18

Happy Monday!

Here is what my training looked like the week of 07.09.18 – 07.15.18:

Monday – REST

I started the week off with a good, old-fashioned day of rest. In actuality I had an eight mile run scheduled for that day, but the possibility of an afternoon run sounded better than getting up when my alarm went off Monday morning and then I didn’t get home from work until almost 7 p.m. My evening running window closes between 6 and 6:30 p.m. and I seized the opportunity to take a little break.

Tuesday AM – Quality: 9 miles (7:50 pace) + PM – Easy: 5 miles (8:59 pace)

Here’s the deal … Tuesday my schedule called for a three mile warm up, 4 X 1 mile at 5:55 pace (with a three minute walking recovery in between) and a three mile cool down. I saw this workout on the schedule and thought to myself, “Well, I’ve surely never done mile repeats in the 5:XX range, but I might as well give it a shot.” Carpe diem or whatever. I knew that it would be extremely difficult, but at the same time I knew that I could likely hit at least two or three miles at that pace.

A lot of my workouts recently have been very challenging and have stretched me to a place outside of my comfort zone. This is exactly what I needed and was looking for in a training cycle. I have been essentially been on a three-year running plateau. I’ve had some small PRs here and there, but I haven’t had any big breakthrough races in quite a while. The longer you run, the harder it is to achieve those big breakthrough races and seasons, but I am choosing to believe that I still have a few of those somewhere within me and these challenging workouts are going to help me find wherever it is that they have been hiding for the last few years.

Daniel came with me to the track Tuesday and was planning to run easy. We did the three warm up miles together and then it was time for me to start my mile repeats. Daniel decided (or rather, I somehow convinced him) to pace me for the first two laps of each mile (a mile is four laps on the track). This seemed to work really well, as I didn’t have to think about the pace at all for the first half of each mile and then once he peeled off, I only had half a mile to go. Sweet!

The first two miles actually went really well. I ran 5:55 and 5:53! Unfortunately though, that’s pretty much where it ended. After those two miles, I was spent. I tried my best to gut out another mile, but that one ended up at 6:30 pace. At that point, I knew that I wouldn’t be able to put in the right work to get the desired adaptation from the workout, so I just called it a day and moved on to my cool down. I wasn’t too upset with how it had gone. I mean, I ran two sub-6:00 miles in swampy conditions.

My coach later texted me asking me “what happened?” Well, hmm … I don’t really know. There have been several workouts recently where I have “hit the wall” so to speak. Usually it is during a marathon that you “hit the wall” and not during a track workout, so I don’t know if that’s really the correct terminology for it or not. Basically at some point the monkey (or the elephant or whatever large animal you can think of) jumps on my back and I just can’t make my legs go anymore. My coach told me that based on my current race times, I should’ve been able to complete this workout. She also said that she’d rather have seen me do 4 X 1 mile at 6:10 or 6:15 pace than 2 X 1 mile at 5:55 and 1 mile at 6:30. I was frustrated because I just wished I had known that before I went out and tried to run four mile repeats at that pace that I knew was likely not sustainable.

This prompted a discussion about adjusting the paces to take into account the heat and humidity (which can obviously have a significant impact on summer training in the Deep South). We definitely need to be doing this. At one point my coach also said that I was “interesting,” because most of her athletes do better in workouts than they do in races, but she thinks that I race better than my workouts indicate that I should. I honestly didn’t really know how to take that. At the time it felt like a backhanded compliment, but I mean … I think I’d rather do it my way if I had to choose. There’s no reason to waste your good performances on workouts. If nothing else, we came away from this workout and conversation with better expectations and a more open dialogue of communication, which is important in an athlete-coach relationship.

Wednesday – Easy: 10 miles (8:57 pace)

On Wednesday I ran ten easy, flat miles with Bowie while Daniel and Kenny did a hill repeat workout.

Thursday – Easy: 11 miles (9:09 pace)

On Thursday I met Kenny and Bowie for what has become a weekly run all. the. hills. run. I ended up with 950 feet of climbing.

Friday AM – Easy: 6.75 miles (9:56 pace) + PM – Easy: 5 miles (9:20 pace)

Friday morning I did 5 easy miles on the treadmill and then took Brooks out for a little over a mile. He ran out into the street Thursday morning while we were playing fetch in the yard and almost got hit by a car (basically the car slammed on brakes and then Brooks ran into the car (bless his heart)). It scared me way more than it hurt him and I wasn’t ready to play fetch again quite yet, so we went for a little dog-jog instead. He is fine and pretty much came away unscathed, but man … that could’ve ended really badly.

I did an easy loop Friday afternoon after work. I was still a bit behind in my weekly mileage and decided to go ahead and get an easy double in before the weekend.

Saturday – Quality: 13 miles (8:08 pace)

Saturday morning I had a tempo run. The workout called for a three mile warm up, 3 X 2 miles (with a quarter mile of recovery in between) and a four mile cool down. Prior to our discussion on Tuesday, my coach originally had the goal pace for this workout at 6:26. She adjusted this to 6:40, which was just about perfect. It was 79 degrees with a dew point of 78 Saturday morning at 5:30 a.m. Eek! Can it get any more humid?! Bonus points if you read that with Chandler Bing inflection.

This workout was better suited for the road than the track, so I decided to get this one done on the go-to weekend long route from Warehouse. Even after a three mile warm up, it was really hard to settle into 6:40 pace. The first mile of the first repeat ended up at 6:57, but we brought the pace down to 6:41 for the second mile, so the average pace for that set was 6:49. The second set started out uphill, but oddly enough, it didn’t really phase me too much. All of this hill running might actually be paying off after all! The splits for the second set were 6:37 and 6:32, so the average pace for that set was 6:35.

The hardest part of this workout was actually starting the third and final set. Once we got going it was okay, but actually getting to that point took some strength. Not gonna lie, we walked pretty much the entire quarter mile of recovery and I’m pretty sure that wasn’t supposed to happen, but sometimes you just do what you gotta do to get it done. The splits for the third set were 6:41 and 6:38, so the average pace for that set was 6:39. It felt amazing to finish the workout! The cool down miles were blissfully slow and I was super pumped to have that one in the books. Oh and my coach was proud of me too, so … woo hoo! Insert happy dance here.

Sunday – Easy: 11.65 miles (8:36 pace)

Sunday was another group run from Warehouse. This time nothing too hard, just some easy conversational miles to finish off the week.

Total – 71.2 miles

That’s it for now! Have a great week!

Weekly Recap

Training Log – 07.08.18

Happy Wednesday!

I got a tad behind on the regular schedule with the training log post, but I’m about 99.99% certain that no one a) noticed or b) cared. Ha. Last week was filled with a lot of easy running and one race! I didn’t have any workouts, which was SUCH a nice break. I was able to taper a little bit for my race and recover afterwards.

Here is what my training looked like the week of 07.02.18 – 07.08.18:

Monday – Easy: 8 miles (9:10 pace)

The week started with an easy loop with Daniel and three more miles on my own.

Tuesday – Easy: 7 miles (8:59 pace)

Tuesday morning I ran some hills (588 feet of climbing) with Daniel and Kenny. I was trying to get it pretty easy since I was racing the next day.

Wednesday – RACE: 10 miles (7:12 pace)

I ran a 4 mile race on the Fourth of July! Recap is HERE.

Thursday AM – Easy: 7 miles (9:26 pace) + PM – Easy: 5 miles (9:35 pace)

Thursday morning I ran some more hills (630 feet of climbing) with Daniel and Kenny. The guys did a workout, but I just trailed behind them and ran easy since I had raced the day before. I did an easy loop with Mollie Thursday evening, which was lovely! The humidity was actually lower than normal and it was one of those runs that makes you think that fall is right around the corner (I know it’s not, but it was still fun to think about it :)).

Friday – Easy: 5 miles (9:12 pace)

I did a solo easy loop Friday morning. I love this Hippie Runner tank, but I didn’t do what it said and I also wouldn’t recommend it for a super sweaty run (it’s a blend of cotton and polyester).

Saturday – Easy: 10.2 miles (9:04 pace)

Saturday morning was a fun, female dominated group run! At one point there were seven of us running together. We are usually highly outnumbered by the guys in the group, so this was a nice little change (and definitely no offense to the guys in our group, because we have a wonderful group of guys!).

Sunday – Easy: 13.1 miles (8:50 pace)

Sunday’s group run turned into a casual little half marathon. That wasn’t our intent, but once we hit 13 miles, it just seemed right to make it a half marathon.

Total – 65.3 miles

That’s it for now! Have a great week!

Weekly Recap

Training Log – 07.01.18

Happy Tuesday!

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.

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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!

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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.

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Total – 57 miles

That’s it for now! Have a great week!

Weekly Recap

Training Log – 06.24.18

Happy Monday!

The current situation at our house is a bit warm. Our air conditioner went out Saturday morning and it’s been a bit toasty ever since. Thankfully we have a portable unit that is keeping our bedroom cool so that we can sleep okay, but the rest of the house is a different story. Hopefully we will get it fixed today! In the meantime, we are really taking this heat acclimation training very seriously. Ha.

Here is what my training looked like the week of 06.18.18 – 06.24.18:

Monday – Easy: 8 miles (8:29 pace)

Rebecca met me for an easy run before work!

Tuesday AM – Quality: 9 miles (7:25 pace) + PM – Easy: 5 miles (9:15 pace)

My workout this week was a two mile warm up, 12 X 90 seconds hard with 90 seconds recovery and a two mile cool down. I’ve gotten to where I really enjoy these interval workouts based on time instead of distance. For some reason 12 X 90 seconds sounds less intimidating to me than 12 X 400 meters, even though they are practically the exact same thing. Actually each 90 second interval was a little bit longer than a 400 would’ve been. I averaged 5:50 pace for hard sections of the workout.

I did a Jasyoga core session and two quick resets on Tuesday afternoon and then met Rebecca for an easy double. It was crazy hot, but we had a good run!

Wednesday – Easy: 5 miles (9:25 pace)

I was supposed to do another day of easy doubles on Wednesday, but I didn’t get home from work until after 7:30 Wednesday evening. I know that’s not late for some of you, but I rarely run after 6:00 p.m. The missed miles just got redistributed and rearranged a bit, which worked out fine.

Thursday – Easy: 11 miles (8:42 pace)

Humidity + hills = humility. #ivebeenhumbled #themountainsarecalling #iwishtheydjusttext

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Thursday morning Daniel and I met Kenny and Bowie to run all the hills. In actuality, it was only about 700 feet of climbing, but we basically ran every hill in town. We are trying to add some hilly runs in before we head to Colorado for Ragnar in August. The race starts at around 9,000 ft. and climbs up as high as 11,000 ft. before descending down to 6,000 ft. and climbing back up to 9,000 ft. It’s going to be insane SO MUCH FUN!

Friday – Easy: 8 miles (9:09 pace)

Daniel and I ran a loop Friday morning and then I headed back out for a few more miles to get eight for the day.

Saturday AM – Quality: 8 miles (7:30 pace) + PM – Easy: 5 miles (8:54 pace)

Saturday’s workout was a two mile warm up, 6 X 1K with 2 minutes standing rest and a three mile cool down (that I shortened to two miles). I thought I was going to be flying solo for this workout, but it ended up that Daniel was able to run with me for four of the repeats and that helped tremendously! We got going around 6 a.m. Saturday morning, which is a little later than a typical weekly workout, but no so late that we were baking at the end. Don’t get me wrong, it was extremely warm out … it just could’ve been much worse.

My goal pace was 5:46 per mile for the thousands (two and a half laps around the track). Actual paces were 5:47, 5:41, 5:43, 5:48, 5:58 and 5:59. I ran much faster for the first four repeats as I was chasing Daniel around the track and then the last two were just about survival. I definitely contemplated being done at four when Daniel stopped, but I resisted the temptation and finished the workout even though my paces were slower. I’ve never not finished a race, but for whatever reason I do have a tendency to quit during workouts sometimes and I want to work on getting better about not doing that.

Sunday – Easy: 11 miles (8:51 pace)

Sunday morning was a pretty standard group long (ish) run. The group was a bit smaller than normal, but we had a good run. Sunday afternoon I did a Jasyoga plank video and also one called “booty lock mitigation” that was great for stretching out my hips and glutes. Given the lack of AC at our house, I think these videos likely qualify as “hot yoga.” I also played tennis for two hours late Sunday afternoon! I haven’t played tennis in a very long time … like, maybe two years or more … I can’t even remember. It was so much fun and I’m hoping to get back into it a little bit somehow.

Totals – 70 miles, 5 Jasyoga videos and 3 sets of tennis! 

That’s it for now! Have a great week!

Weekly Recap

Training Log – 06.17.18

Hi! Hey! Hello!

Here is what my training looked like the week of 06.11.18 – 06.17.18:

Monday – Easy: 6 miles (9:07 pace) 

I started the week off with an easy treadmill run after work Monday evening. Still struggling to get out of bed in the mornings, but in some ways I think knowing that I can just run in the evenings if I don’t run in the mornings gives me an easy out. If I know I won’t have the chance to run later in they day, it’s a lot easier to actually get up and get it done. In the meantime, I’m thankful for a schedule that allows for some flexibility.

Speaking of flexibility though, it must be noted that up until this week I had only been somewhat “loosely” following my training plan. I was getting the workouts in, but I was basically just rearranging the easy runs however I wanted, which was usually based on what anyone else was doing. My coach pointed out that there was in fact “a method to the madness” and that sticking to the actual plan was going to be a key component of reaching my goals. Noted!

Tuesday – Quality: 9 miles (7:50 pace)

Tuesday morning Daniel and I hit the track for some “light” speedwork to keep the legs fresh for the upcoming race we had on the schedule for Saturday. I did a two mile warm up, 13 X 1 minute hard with 1 minute jogging recoveries and a 3 mile cool down. The goal pace for the hard minutes was 5:45 and I ended up averaging 5:51. During timed intervals, I don’t specifically look at my pace while I am running and I really just try to focus on getting in the appropriate effort. Daniel ran some 200s while I was doing my minutes and he averaged around 5:20 pace for those. We were both happy with how the workout went!

I was supposed to have an easy double Tuesday evening, but the weather didn’t cooperate. I couldn’t bring myself to get back on the treadmill that evening either, so on day two of #committotheplan and #trusttheprocess, I had to text my coach and ask how I should redistribute the missed miles over the course of the week. I have never really  thought of texting my coach for something like this in the past. I think it has something to do with not wanting someone to think that I was “needy” and not wanting to bother someone. I need to get passed that nonsense …

Wednesday – Easy: 8.5 miles (8:37 pace) 

Wednesday evening Daniel and I ran a variation of our regular loop that gave us a bit more mileage, so that I could get my scheduled eight and a half in.

Thursday – Easy: 7 miles (8:47 pace)

We actually drug ourselves out of bed and ran before work Thursday morning. Daniel did a loop with me and I added on a couple of miles at the end to get my seven for the day.

Friday – Easy: 4.75 miles (9:10 pace)

Friday morning I did a solo easy loop and listened to the Ali on the Run Show episode with Wesley Little. Wesley is a couple’s therapist and it was fascinating to hear about how she became and therapist and how therapy can help so many different people in so many different ways. I’m all about some therapy though, so it makes sense that I enjoyed this episode!

Saturday – RACE: 10 miles (7:59 pace)

Saturday morning we ran the 36th annual Doc’s Hot Trot for ARC 5K at LuLu’s in Gulf Shores. I did a two and a half mile warm up, raced the 5K (recap coming soon!) and did a four mile cool down.

Sunday – Easy: 11 miles (8:42 pace)

Sunday morning I got in an easy “long” run with some of the best running friends! Sunday is usually a good group run day, but it was even better this week because our friend Robyn was in town! We haven’t seen her in over a year and it was so good to catch up over some easy miles.

Good miles with great friends 😍🤗 #runningfamily #runningfriends

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Oh. I did another thing Sunday afternoon as well and went biking with Daniel! I mean, what?! We’re talking about riding a bike in the road. I borrowed our friend Kristan’s hybrid bike (that has elements of both a road bike and a mountain bike) and took it for a spin. I’ve still never ridden a true road bike, but this was definitely a good stepping stone. I was slow as Christmas, but we rode for an hour and had a good time!

I rode a bike that didn’t have a kickstand 😂😱 #suchabiggirl #sobrave #onthatgrind

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Totals – 56.3 miles run and 12.5 miles biked! 

That’s it for now! Have a great week!

Weekly Recap

Training Log – 06.10.18

Happy Monday Tuesday!

Here is what my training looked like the week of 06.04.18 – 06.10.18:

Monday – Off

I know “they” say #nevermissamonday, but this runner missed a Monday and lived to tell the tale. In all actuality, I planned to run after work but didn’t end up getting home until close to 7 p.m. and I had a workout scheduled for the next day, so I decided that it made more sense to just take the day off and be ready to roll in the morning.

Tuesday – Quality: 8.75 miles (7:45 pace)

Tuesday’s workout was a two mile warm up, 10 X 400 and a three mile cool down. Daniel ran this one with me and that helped me out so much! It’s really amazing how much of a difference it makes to have someone to pace off of and work with during a workout (especially at the track). My splits were 86, 84, 83, 84, 85, 83, 83, 83, 83, 81 and Daniel’s were all about 2 to 3 seconds quicker. We knocked this one out before work Tuesday morning and were both really pleased with how it went!

Wednesday AM – Easy: 10 miles (8:20 pace) + PM – Easy: 5 miles (9:00 pace)

I met Rebecca at dark o’clock (i.e., we were done with our run before 5:30 a.m.) on Wednesday to celebrate Global Running Day. Jessica was supposed to meet us as well, but she was sick (boo!).

Thursday – Easy: 5 miles (8:55 pace)

My legs were definitely a bit tired Thursday. I did an easy loop before work.

Friday – Easy: 8 miles (8:16 pace)

Admittedly, Friday’s run was a bit of a mess. We went fishing all day Friday and I couldn’t decide whether it would be good to try to get my other workout for the week out of the way on Friday or whether I should just wait and do it on Saturday. I wanted to do it Friday because I figured I would be worn out Saturday after being out in the sun all day long. The problem was that I needed to be done with my workout by 5:30 a.m. Friday morning in order to make the fishing trip. I knew that the early wake up was possible (I mean, I did it Wednesday), but I also knew that it was going to be tough.

Sure enough, when push came to shove, I hit snooze a few times and didn’t get started as early as I needed to. I had a three mile warm up, so I planned to do that on the treadmill and then head over to the track for the workout. Daniel was going to come up to the track around 5 to check on me. For whatever strange reason, the treadmill cut off on me about a mile and half into the run, so I was kind of forced to go ahead and go to the track. I don’t like running by myself in the dark, so I really didn’t want to have to go over there any earlier than absolutely necessary. It wasn’t ideal, but I knew it would be fine. By the time I finished my warm up miles, it was already 4:45 and I knew that there was no way that I was going to have time to do the workout and the cool down, so I decided to just do an easy run around the track instead.

Saturday – Quality: 9 miles (8:12 pace)

Saturday morning I did a three mile warm up, a workout of 1 X 1600 followed by 4 X 800 with two minute standing recoveries between and a three mile cool down. The workout was actually supposed to have two more 800s and another 1600 at the end, but I didn’t make it that far. I waited until a bit later than usual to run and I felt like I was cooking in the heat on the track. I ran 5:53 for the mile and 5:50 average for the 800s. I messed up the actual splits on my watch because of the standing recoveries. I should’ve just set up the workout on my Garmin and done it that way, but I decided I could figure it out on my own and that didn’t exactly work out for me.

Sunday – Easy: 8 miles (8:12 pace)

I finished up the week with an easy group run at Warehouse. My legs were definitely feeling the effects of Saturday’s speed work!

Total – 55.3 miles

That’s it for now! Have a great week!

Weekly Recap

Training Log – 06.03.18

Happy Monday!

Here is what my training looked like the week of 05.28.18 – 06.03.18:

Monday – Easy: 10.25 miles (8:18 pace)

I got in a longer than usual Monday morning run on Memorial Day. I ran a few miles with Rebecca and then we joined the Daniels for a few more miles.

Tuesday – Easy: 5 miles (8:38 pace)

For some reason, I am having a really hard time getting out of the bed in the mornings. I am usually a morning runner, but the last few weeks it has been a different story. I think I’ve only gotten up two out of the five weekday mornings the last few weeks. It’s crazy! Tuesday evening I did a loop with Reed and D Holley while my Daniel did a group run with the ProCycle group.

Wednesday – OFF

Wednesday was an unscheduled rest day. I had a workout that needed to be done, but it was storming Wednesday morning and by the evening I wasn’t into it and decided to take a day off instead.

Thursday AM – Quality: 8.5 miles (7:25 pace) + PM – Easy: 7.5 miles (8:06 pace)

Thursday morning I actually got up and got my workout in. I did a two mile warm up, a 15 X 1:00 hard with 1:00 easy recovery and a two mile cool down. My fastest minute was 5:27 pace (the last repeat (#lastonefastone)) and my slowest was 5:57 pace. The 15 minutes hard averaged out to a 5:41 pace and I am thrilled with that. I pushed myself hard, but didn’t feel completely depleted at the end of the workout. Don’t get me wrong, I still seized the opportunity to lay down and collect myself after the workout before getting ready for work. This has become a new post-workout tradition …

Friday – Easy: 5 miles (8:16 pace)

Daniel and I did an easy loop Friday afternoon after work.

Saturday AM – RACE: 6.2 miles (7:44 pace) + PM – Easy: 5 miles (8:19 pace)

Saturday morning I did a three mile warm up (at 9:08 pace) and a race (recap is here). I didn’t do a cool down after the race, but Daniel wanted to run later that afternoon when he got home from work. I decided to do a loop with him as somewhat of a delayed cool down.

Sunday – Easy: 12 miles (8:22 pace)

I ran with Jessica, Kenny and Bowie Sunday morning. Jessica had some marathon pace miles to do and we tried to hang with her for most of that. We did 7 miles at her goal marathon pace, which is definitely a victory in this weather!

Total – 59.4 miles

That’s it for now! Have a great week!