Hey friends! Is it hot where you are?! Things are heating up rather quickly here on the Gulf Coast. Welcome to the first official week of summer!
Monday –
Plan: 8.0 mile run w/ 6 X 30 second strides
Actual: 8.25 mile run (8:20 pace) w/ 6 X 30 second strides (6:10 pace)
I ran at 10:45 a.m. Monday when the temperature was 88℉ w/ a feels like temperature of 101℉! Oof. I like to try to get some work done in the morning before I run so that when I go out and run it is reasonable to call it my “lunch break.” I did the strides on the driveway so the sand, dirt, etc. slowed me down a bit, but the effort was there.
Tuesday –
Plan: 8.0 mile run w/ 3 mile tempo + 2 X 400
Actual: 8.0 mile run (7:10 pace)
To avoid doing a quality session in 100+℉ temps, I decided to take my workout to the treadmill on Tuesday. The workout was written as a two mile warm up, 3 X 1 mile at tempo pace (goal pace was 6:20) with 90 second recoveries, 2 X 400 with 400 recovery and a two mile cool down. Since I made things a bit easier on myself by running indoors, I decided to counteract that and make things a bit harder by skipping the recoveries on the tempo portion, running it straight through. My tempo splits were 6:17, 6:13, and 6:08 and the 400s were 80 and 78. When I run on the treadmill, I use the indoor run setting on my watch and I pair the watch with my foot pod. I think the paces for this one are a bit artificially inflated (or perhaps deflated, depending on how you want to look at it). I’d say the tempo was probably closer to 6:30 than to 6:10 average, but I don’t know for sure. Either way, I’m happy with how it went!
Wednesday –
Plan: 8.0-9.0 mile run
Actual: 9.0 miles (8:10 pace)
I ran at 8:45 a.m. Wednesday when it was a cool 81℉, feels like 89℉! Ha. I don’t know if it is the warmer temps or what, but my legs were warmed up and ready to go. I expected to feel tired and sore after Tuesday’s workout, but I felt better than expected. It’s been a hot minute since I’ve had a “casual” nine mile mid-week run!
Thursday –
Plan: 60 minute elliptical
Actual: 60 minutes (5.75 miles)
I took it super duper easy for Thursday’s elliptical session. Recovery was the name of the game!
Friday –
Plan: 7.0 mile run w/ 8 X 200
Actual: 7.0 mile run (7:20 pace)
I had a short workout Friday morning! This was the first time I’ve had a second little speed session show up during the week during this training cycle. The workout was written as a 2.5 mile warm up, 8 X 200 w/ 200 recovery and a 2.5 mile cool down. The goal was to run the 200s at close to current one mile pace, which my coach estimated to be 5:20 pace (40 seconds per 200). My actual splits were 40, 40, 40, 40, 40, 40, 39 and 37. I’d say he was pretty much spot on with that pace prediction!
Saturday –
Plan: 12.0 mile run
Actual: 13.1 mile run (8:15 pace)
I misjudged my route Saturday morning and ended up with an extra mile, but I kept the pace easy and my coach was a-okay with this. I guess I could’ve just walked a mile back to the house, but that just seemed like it would take too long. Ha! This was my longest run in 45 weeks, helping me also cap off my highest mileage week in 45 weeks! I’m really enjoying this whole postpartum return to running thing. I’m seeing tangible progress each week and that keeps me motivated and hungry for more!
Sunday –
Plan: 6.0 mile run
Actual: 6.0 mile run (8:25 pace)
I met Rebecca for an easy six miles Sunday morning. This is becoming part of the weekly routine and I am not sad about it. It’s so nice to run with a friend!
Totals –
Running: 51.4 miles
Elliptical: 5.75 (60 minutes)