Today you get two training logs for the price of one! I know you are thrilled.
Ward caught RSV his first week of daycare (*literally* the first day he was there). It was scary seeing him sick since he is still just so little. It was pitiful. And of course I ended up sick as well. Long story short: we both got sick, we are both getting better and I am behind on my training logs, work, chores, etc. life.
Week 10
Monday –
Plan: 7.5 mile run w/ 6 X 30 second strides
Actual: 8.0 mile run (8:15 pace) w/ 6 X 30 second strides (5:45 pace)
Tuesday –
Plan: 8.0 mile run w/ 3 X “broken miles”
Actual: 8.0 mile run (7:10 pace)
The workout was written as a 2.5 mile warm up, 3 X [800-400-400] w/ 400 recovery and a 2.5 mile cool down. The 800s were done at approximately 10k effort, then the middle 400 was a “float” at slightly faster than easy pace, then the last 400 of each mile 400 was at approximately 5k effort. There was also a 400 jogging recovery to reset between each set.
The 800s were 3:02, 2:56 & 2:54. The faster 400s were 87, 84 & 85. The mile splits (including the floating 400) were 6:23, 6:04 & 6:05. I was really happy with this one!
Wednesday –
Plan: 7.5-8.0 mile run
Actual: 8.0 mile run (8:25 pace)
Thursday –
Plan: 60 minute elliptical
Actual: 60 minutes (5.75 miles)
Friday –
Plan: 7.0-7.5 mile run
Actual: 7.5 mile run (8:40 pace)
Saturday –
Plan: 11.0-12.0 mile run w/ 3 miles at threshold
Actual: 11.2 mile run (7:20 pace)
Saturday’s workout was a long run with 3 up-tempo miles in the middle. The goal was to have those miles in the 6:30 range. I surprised myself and my coach with an unintentional progressive tempo (splits of 6:36, 6:22, 6:09). Woo!
Sunday –
Plan: 4.0-5.0 mile run
Actual: 4.8 mile run (10:00 pace)
I got to run with Rebecca again on Sunday!
Totals –
Running: 47.7 miles
Elliptical: 5.75 (60 minutes)
Walking: 3.1 miles
Week 11
Monday –
Plan: 8.0 run w/ 6 X 30 second strides
Actual: 8.0 mile run (8:45 pace)
Tuesday –
Plan: 8.0 mile run w/ “Aussie Quarters” (8 X 400 w/ 200 float)
Actual: 8.0 mile run (6:55)
The workout was written as a 2.5 mile warm up, 8 X 400 at 5k pace with a 200 “float” at moderate pace and a 2.5 mile cool down. The workout ends up being 3 miles and is great for 5k specific training. I will likely hop in a 5k at some point in the not too distant future, so I was excited to see what I could do for this one.
I ended up running 3 miles in 18:30 and was very pleased with that. My goal pace for the 400s was 5:30 to 5:40 (splits of 84-85 seconds per lap) and my goal pace for the 200s was 7:00 (splits of 52-53 seconds). My actual 400 splits were 86, 87, 87, 87, 86, 86, 84 & 85 and my 200 splits were 51, 51, 51, 52, 52, 53, 53 & 54.
Wednesday –
Plan: 8.0 mile run
Actual: Rest Day
I started feeling kinda crummy on Wednesday, so I decided to play it safe and take a complete rest day. Since my symptoms were all above the neck (no flu-like symptoms), we felt like it was fine to do easy efforts the rest of the week. My coach modified the remainder of the week to remove a short track workout on Friday and cut back the long run on Saturday.
Thursday –
Plan: 60 minute elliptical
Actual: 60 minutes (5.5 miles)
Friday –
Plan: 7.0 mile run
Actual: 7.0 mile run (9:40 pace)
Saturday –
Plan: 6.0-8.0 mile run
Actual: 8.0 mile run (8:45 pace)
Sunday –
Plan: 5.0-7.0 mile run
Actual: 6.7 mile run (8:45 pace)
Totals –
Running: 37.9 miles
Elliptical: 5.75 (60 minutes)
Walking: 2.0 miles
Thanks for following along. Catch you guys next week!