This was a rough week for me and I was not quite on target with the plan. I had a really difficult time waking up early most days. I am striving to get back to my 4AM wake up time, but I have not been successful. Late summer nights combined with working even later hours to fit in afternoon activities with Carlos makes it a challenge to wake up early. I’m doing the best I can and I keep trying.
For the first 4 weeks of training I’m following these pace recommendations:
Recovery runs: 10:00-11:00 pace
Easy runs: 9:45-10:30 pace
Steady state runs: 9:15-9:45 pace (just do moderate effort up Skinner Mountain)
Stride workouts: 25 seconds at 8:30 pace building to 7:30 pace
- Monday, 6/29 – 45 to 60 minute Easy Run
I ran 5.11 miles in 53:26 (avg pace 10:27 min/mile).
- Tuesday, 6/30 – 60 to 75 minute Pace Booster Run: Run 20 or 30 minutes at Steady State Pace in the middle of the run (Up skinner mountain for example)
I was up at 5:10, but honestly I would really have to leave my house by 4:30 to get to the mountain, do the workout and drive home. I’m not big on driving places to run these days. It was easier when I had to travel that way to pick up Carlos at school. I’m going to have to figure something out because I don’t think Tuesdays are going to work for my Skinner Mountain run anymore. I thought about going in the evening after Carlos finished karate, but in the back of my head I knew that wasn’t going to happen.
Carlos and I went on a quick 3 mile bike ride before I had to get ready for work. I walked with Kate for an hour while the boys were in karate. I also did a 30 minute yoga class taught by Erin Motz on Do You Yoga before bed.
- Wednesday, 7/1 – Off or Yoga
I got up ready to run, but it was pouring, thundering and lightening out. I’m just not that adventurous. Carlos spent the day at Kate’s and they all went to the movies in the early afternoon so I took advantage of the time to do the Fartlek Workout I missed from last week.
10 to 20 minute Warm-Up + Fartlek Workout: 8 to 10 times 1 minute at slightly faster than 5K effort with 1 minute recovery jog + 10 to 20 minute Cool-down
For the above workout I ran 4.6 miles in 45:08 (avg pace 9:49 min/mile). It was hot as hell out. I ended up running to Kate’s for water. She was going to bring Carlos and me back home, but the boys wanted to play longer so I ran home a slightly shorter way to get my car to pick up Carlos. My run home was more of a sweaty walk/run. I covered 3.35 miles in 38:53 (avg pace 11:37 min/mile).
- Thursday, 7/2 – 60 to 75 minute Easy Run
I worked Wednesday night so there was no chance for a morning run. Carlos and I biked 8.88 miles in the afternoon. Orlando got home late and having been awake for oh about 30 hours at that point I was too exhausted to run.
- Friday, 7/3 – 50 to 70 minute Easy Run with Stride Workout: 15 to times 25 seconds starting at 5K and progressing down to Mile race effort with 1 minute recovery jog between
I had the day off from work. My son’s friend slept over. I honestly don’t remember what my deal was that morning, but I did not run. We spent the day at Lake Wyola, came home quickly to shower and change and then went to my mom’s for dinner to celebrate my aunt’s 4th of July birthday because they were all heading to Florida the next day. After dinner we hightailed it back home for my town’s fireworks. We didn’t get home until after 10pm.
- Saturday, 7/4 – 80 minutes long run, push the pace a little harder on this one
Happy 4th of July! After a long, fun-filled day on Friday we all slept in on Saturday. Actually I got up to go for my run, but wasn’t feeling it yet so I lounged for a while. I finally went out and I nailed this run. I completed 8.16 miles in 1:20:19 (avg pace 9:50 min/mile). I pushed myself and had a great run.
We had no major plans for the 4th other than our first family bike ride. Our first attempt was halted by the pelting down pour so we chilled out at Barnes and Noble for a while. Then we grabbed a few groceries and went home since it seemed like the rain was here to stay. Later in the day the sky cleared and it was gorgeous out so we drove back to the bike trail and rode 18 miles. Carlos did an awesome job!
Later we went to my favorite little restaurant Haymarket Cafe in Northampton. We stopped in at Herrell’s for ice cream after which was a freaking disaster. The girl handed me my ice cream, credit card and receipt all at once. I had no hands free, there was a huge line, and no place to move to organize myself. Carlos and Orlando were already outside. I went out and Orlando was trying to hand off his ice cream to Carlos because he didn’t like it. Not surprisingly as I was fumbling with everything in my hands my tiny scoop of vegan ice cream landed splat on the ground. Carlos and Orlando were on their way across the street so Orlando could get an ice cream elsewhere. I settled on a coffee. At some point the following Monday I realized I had lost my Discover card. Imagine that?!!! It probably landed next to my ice cream blog! It’s all resolved thankfully and no one tried using the card.
- Sunday, 7/5 – Off or yoga
I just cannot seem to commit to yoga unless I’m going to a class. I also really wanted to make up for that run I missed on Friday.
50 to 70 minute Easy Run with Stride Workout: 15 to times 25 seconds starting at 5K and progressing down to Mile race effort with 1 minute recovery jog between.
I got up early and ran 5.76 miles in 57:20 (avg pace 9:56 min/mile). I’ve always done speed work on a treadmill so I’m really pushing myself out of my comfort zone and learning to do it on the road now. It’s a lot more challenging, but I love it (once it’s over!!).
Later in the morning Carlos and I met my college roommate for an awesome hike up Wachusett Mountain. It was a spectacularly sunny day. We got a little off track on the hike back so all in all I think we did almost 6 miles. Again I couldn’t be more proud of Carlos. He moaned and groaned a bit when we were trying to find our way back to the trail, but otherwise he was fine.
I just read back what I had written and I had to laugh about how I thought I had a rough week. All in all I ran a total of nearly 27 miles and moved my body for at least 62 miles if you count the bike riding and hiking. Damn I am active! Maybe I didn’t get up as early as I would like each day. Maybe I wasn’t on target with my training plan, but it designed to be flexible. I managed to get most of the runs in along with the fun cross training activities like bike riding and hiking.
Progress not perfection!