This week I booked the hotel for the trip and made preliminary plans! Still have some time though, so lets focus on the training 🙂
After spending a couple weeks trying to figure out which time plan to really follow, I’ve decided to have a “Goal A” and Goal B”. It seems I can hit the faster paces in tempo runs pretty consistently, sometimes in long runs but struggle in the speed work, which I feel like kinda puts me between the 3:40 and 3:45 goal and not really strictly one or the other. Goal A will refer to 3:40 pace goal. Goal B will refer to 3:45 pace goal.
Monday: cross training aka swim day. 1600 meter swim with mostly laps and a couple drills. I think I *might* be getting a *little* faster. I did try a “speed” workout which alternated between slow and fast laps in an up and down ladder fashion. So, 1 fast/1 slow, 2 fast/2 slow, 3 fast/3 slow and back down again. I have no idea how fast the “fast” laps were though because I didn’t stop the watch until the end, and my overall pace was still on the slow side (2:24/100m) so I’m not sure if they were really much faster or not. Next time I’ll have to separate the fast and slow laps and see if the intervals are really intervals.
Tuesday: Tempo Run. 6 miles. 2 easy/3 tempo/1 easy. Tempo goal A: 7:35/mile. Tempo goal B: 7:50/mile. I dropped the twins off at daycare and did a 5 mile loop from there with the additional cool down a half mile up the street and back. Easy miles at 8:52 and 8:32. The tempo is where things always get a little inconsistent. My first mile was 7:38, so too fast for goal B and not bad for goal A. I slowed down mile 2 at 7:41, and picked it up at mile 3 at 7:25, averaging about a 7:35. This one at least the cool down mile didn’t feel super hard and I finished that one at 8:48.
Wednesday: Speed Work. Mile repeats. Goal A: 7:02/mile. Goal B: 7:11/mile. I REALLY didn’t want to push the stroller for mile repeats so my parents watched the twins. I do not like mile repeats. (I do not like them, Sam I am). I programmed the workout in my watch (run 1 mile, rest 1 min repeat 3x) and unfortunately that meant that once the repeat was over I wasn’t sure how fast I had done it because my watch just switches to the screen that says “rest 1:00”. I looked at my watch over the course of the mile several times and it was typically in the 7:10-7:20 range so I felt like I was working really hard and going slower than I’d hoped. Mile 3 I died and had to significantly slow down the last 2 laps. It was a warm day for October (about 79 degrees) too so that didn’t help. I ended with a 7:07, 7:04 and 7:21, averaging around the 7:11 goal.
Afterward we joined the Fleet Feet runners for an 80’s themed get together. I’m not usually one to dress up but I didn’t have the twins and why not?
Thursday: cross train. Ride 10 miles. This was the first time I had been on my tri bike for a real ride (2x on the trainer) since Kiawah and it was nice to ride it again. Another warm “fall” afternoon and a bit busy traffic wise so just took a short one. I also stopped to take a pic of this house that appeared to have been part of arachnophobia with all the ridiculous amount of web used.
Friday: rest day!
Saturday: Long Run
15 14 miles. Goal A pace 9:08. Goal B 9:20- this week split in an interesting way, but you gotta do what you gotta do. Plan called for 18 miles, 3 of which I was racing. A friend said this meant I could shorten the long run by 3 miles and still have the same benefits since I was working harder. Whether this is true or not I am not sure but if it made the day easier I was gonna do it. The day looked like this: 1 mile warm up before race, 5k race (recap coming later), 4 miles jogged back (it was a point to point 5k so you could jog back or take a bus), hang out for awards, then 6 miles downtown to finish it out. Except I realized later I can’t count and only did 14. Oops. Honestly if I had realized I had to do 7 I might have quit at 6 anyway. My quads were DONE. I got in the car hurting, but thanks to Plexus, felt MUCH better about an hour later. Overall pace average 8:53 for the 14 miles, which I thought was good considering I’d done less than the 18.
Sunday: Long Run part 2/cross training. I had said if I got all 15 in the day before I was going to let the last 3 go, but since I don’t get many miles logged anyway I threw the the twins in the stroller and we did 3 easy ones (average 9:51/mile) and then I attempted a 35 minute Yoga for Runners video in which I was needed for “hugs”, “color”, “more tickle” and “milk” all in the first 5 minutes. 🙂
If you missed the post earlier, I’ve decided to dedicate my run this year to Girls with Sole. So far I’ve gotten about 100$ in donations towards the program but would love to see more!