11/3: 6 miles - 1 mi WU. 3,4? 800's. 200m recovery. 1.5 mi cd. 55+min
11/4: 4 miles, easy
11/5: 1 TM. Circuits. 45 min
11/6: Strength circuit. 40 min. PM
11/8: 11 miles- 1hr45.
Total weekly mileage: 22
I wish I would have started training a couple weeks earlier than I did. I keep looking back at my training journal from last year and I can't remember hitting those paces, and I certainly don't remember it being as hard as it has been this time around. During yesterday's long run, I had lots of time to think about the race, and decided I may need to revisit my goals. In my experience, I race exactly as I train. There are no race day heroics or surprise performances. What I practice comes to fruition. Every single time. So unless I can (literally) turn it up a couple of notches, I will not be meeting or beating my time from last year. I think I'm ok with that, based on the fact that this training cycle has been so different (especially with the addition of more and heavier weight training. It's funny how I can feel so sloggy while running, but still strong in other times. The other day, I even noticed baby biceps forming on my normally wobbly old lady bat wings. Even J noticed and was pretty impressed.
So. Baby steps. I don't have everything figured out quite yet (will I ever?) but I think that's ok. I am healthier than I was even a few years ago so at least I have that for which I'm thankful.
I also think since I am running less weekly mileage - replacing the short 3,4 mile runs w XT- this might also be affecting my endurance/mental strength? Who knows! Just a thought.
So. Last week.
This time around I have been working out on Mondays, which normally would be a rest day for me. However, last week I started the week off with a rest and decided Tuesday would be my speed day.
My "speed" session was not easy. 800's are hard! I lost track of how many I did, but even 3 is a lot. I think I definitely need to throw in some real speed work into my rotation on a consistent basis, not just when I'm training. I need to remind my legs what it feels like to move faster than a snail.
I did try to keep Wednesdays 4 miles easy. I always start my first mile at a 6.0 on the treadmill (10 min/mile) and hovered around 6.3, 6.4.
Thursday workout details
Workout courtesy of Megan - munchercruncher on Instagram
Um. Way harder than I thought it would be. And took me longer too! Total workout was 45 minutes. Solid. Also. #wobblylegs
Friday workout details:
20 DB cleans #20
10 squat and press #15
12 bicep curls
12 hammer curls
12 upright rows
12 triceps dips
40 min total
Our scheduling didn't line up this week so I had to postpone my long run to Sunday, which tends to stress me out. I like to get my long runs out of the way first thing on Saturday so I can enjoy the weekend. You know, eat out, have a glass of wine, etc. . But, since I really had no other choice, I decided to try and look positively at the situation. I took the opportunity to sleep in on Saturday (until 9:15!!!), make pancakes for the kids and just lounge around the house. I took W to a birthday party, made my favorite sweet potato chili, hung out with the kids and then later in the evening we had dinner out for my mom and brother's birthdays. I made sure to carb load on lots of sushi and noodles.
Sunday I quite literally rolled out of bed at 6:07, had a cup of coffee and two small leftover pancakes w a smear of almond butter, and then was out the door by 7:20. I looped around the adjacent neighborhood twice until I hit 2 horrid warmup miles and then headed out of the neighborhood for 9 more very inconsistent miles. I tried to relax and take it easy but the beginning miles were a struggle (aren't they always). Around mile 4,5 I started to hit the groove. I had a vanilla GU close to mile 6 but no water. I didn't feel thirsty during the entire run but I'm sure I could have used some hydration. I can't stand any water belts so I may have to cave and try a handheld. Anyways. Mile 9 was a long uphill and I managed to keep it 10 minutes although last year at this time I was closer to 9. Womp. Oh well. That was last year. Anyways, I really had to dig for the last two miles. Mile 10 felt very long and then by mile 11 I just wanted to be done. I put my head down, pumped my arms and tried not to implode.
Of course when it was done, I was super proud of myself for not giving up its toor letting myself stop, except for one stop light. I managed to finish about a mile from home, so I walk/jogged to cool down and let my body slowly recoup. When I end the run right in front of my house, I tend to rush inside and take a shower without bothering to stretch or cool down. I've also been more mindful about making sure to refuel right after my hard workouts. I've finally found a protein powder that is gentle in my stomach! Hallelujah. However, running in general is not kind to my stomach, so especially after long runs I tend to use the facilities a few times more than normal. I might try to take Pepto or Immodium before my next long run, to see if that helps any.
11 miles this past Sunday.
13 this coming Saturday. I can do it. Right.