Week of October 9 – October 15
Monday: 5.1 miles easy (56° w/ dew point of 51°)
Tuesday: 8 miles easy (60° w/ dew point of 57°) + 3 mile stroller walk
Wednesday: 8 miles w/ some quality (treadmill) + 30 minutes of strength + 30 minutes of Pilates
Thursday: 8.2 miles easy (70° w/ dew point of 61°)
Friday: 8 miles easy (64° w/ dew point of 57°)
Saturday: 7.1 miles easy (64° w/ dew point of 63°)
Sunday: 21 miles w/ quality (60° w/ dew point of 54°)
Wednesday’s workout was supposed to be 20 X 200. For a myriad of reasons (i.e., lack of track access, bad weather, sick child, etc.), I ended up on the treadmill for this one. I ended up doing a progression run of sorts. I started at 7 mph & worked my way up (or perhaps down?) to 10 mph. My silly Garmin thinks that the fastest split I ran was 7:55. False! Unfortunately my treadmill calibration is off as well, so I honestly have no idea what I even ran. Oh well. No biggie!
Sunday’s workout was a 3 mile warm up, 3 X 4 miles at marathon effort (6:30) with 1.5 miles between sets and a 3 mile cool down. This workout was a little bit bigger than the 3 X 3 miles at marathon effort that I had a couple weeks ago. I chose a flatter route this week, which really seemed to help (hello Captain Obvious). My splits were 6:34, 6:23, 6:22, 6:31 for the first set, 6:30, 6:25, 6:21, 6:26 for the second set and 6:22, 6:22, 6:35, 6:20 for the third set. Phew. I was super happy with how this one went, but even more so happy about how I felt after the run! I felt great afterwards, whereas when I had 9 miles at marathon effort a couple weeks ago, I was destroyed afterwards. Progress!
Total – 65.6 miles running + 3 miles walking + 30 minutes strength training + 30 minutes Pilates
Week of October 16 – October 22
Monday: 5.1 miles easy (51° w/ dew point of 48°)
Tuesday: 8 miles easy (47° w/ dew point of 38°) + 3 mile stroller walk
Wednesday: 7 miles easy (54° w/ dew point of 52°)
Thursday: 13.7 miles w/ quality (57° w/ dew point of 56°) + 30 minutes of strength + 30 minutes of Pilates
Friday: 6.5 miles easy (68° w/ dew point of 66°)
Saturday: 5.5 miles easy (60° w/ dew point of 57°) + 3 mile stroller walk
Sunday: 22 miles w/ quality (69° w/ dew point of 67°)
Wednesday’s workout was a 2 mile warm up, 4 X 2 miles at threshold pace (6:10-6:20) with 2:00 walking recoveries, 6 X 30 seconds at repetition pace (5:20) and a 2 mile cool down. My average paces for the 2 mile intervals were 6:18, 6:15, 6:20, 6:22 and average pace for the 30 second intervals was 5:22.
Sunday’s workout was a 10 mile “warm up,” 10 miles “moderate” (6:45-6:50 pace) and a 2 mile cool down. Theoretically, 6:50 pace should be equal to marathon pace + about 20 seconds at this point, but it felt much harder! I would say that I was controlled the entire run, but never really comfortable (even on the first 10 miles). I’m thinking the whole 69° w/ a dew point of 67° part didn’t do me any favors. The first ten miles were also fairly hilly. Anywho … lots of “excuses,” but really the bottom line is that I got it done. My average pace for the entire run was 7:31 and my average pace for the moderate miles was 6:57. I’m calling it a win, especially on the mental side, because I truly thought about abandoning the workout multiple times during the warm up. The pace wasn’t perfect, but the work was done. My coach said, “Work is all that we need right now. Work is the starting point for more growth.” I like that outlook!
Total – 68.0 miles running + 6 miles walking + 30 minutes strength training + 30 minutes Pilates