After sharing my disappointment about last week’s training and concerns that this week may be just as busy and unpredictable I was presented with a different plan for the week which gave me the option between optimal and critical runs. If all was going well I could do all of the optimal runs, but if I ran into time constraints then I could just focus on the three critical runs.
- Tuesday, 8/25/15 – 6 miles with 4 miles at half marathon pace
- Thursday, 8/27/15 – 90 minutes medium long run
- Saturday, 8/29/15 – Long run at least 2 hours with 20 minutes at marathon pace
- Optimal – 45 to 60 minutes easy
I did 2.21 miles on the elliptical in 20 minutes followed by 40 minutes of strength training at the gym. My legs were a bit sore and I just wasn’t feeling like a run after the miserable run the day before.
- Optimal – 2 miles easy, 4 miles temp (1/2 marathon pace), 1 mile easy, 4×1 minute hard/1 minute easy, 1 mile cool down
I ran 6.05 miles in 1:00:17 (avg pace 9:58 min/mile). I woke up a little late and didn’t have enough time to do the entire tempo workout so I did the shorter critical version.
- Optimal – Cross training or yoga
I ran 9.70 miles in 1:40:07 (avg pace 10:18 min/mile). In looking at my schedule for the week I knew I needed to get the medium long run done before Thursday. I was scheduled to work at the hospital Wednesday into Thursday and didn’t want to push the run off too close to a long run. My legs were still sore from Monday’s strength training squat workout and I ran this run on a rather hilly route.
- 90-100 minute medium long run
I took a short work break to shake off some stress. I ran 3.04 miles in 30:31 (avg pace 10:04 min/mile). It was really hot and humid and also about 3pm. I ran up to the park to meet my friend who had taken Carlos and her kids to the spray park there. Note to self: Ludlow Road hill is killer.
- 45-60 minute recovery run
I was really dying to do the full tempo run from Tuesday so I ran 9.15 miles in 1:30:11 (avg pace 9:51 min/mile). I like these runs for some reason. I felt as though I really pushed it on mile six and my split was the slowest of all 4 tempo miles. Kind of annoyed by that, but overall a really good run.
- 150 minute long run with last 20-30 minutes at marathon pace
I hiked with Carlos and his friend for about 45 minutes and then went on a solo 6.38 mile bike ride. Carlos’ friend slept over and Orlando had to work so I already knew I would be pushing my long run to Sunday. I didn’t want to run the day before a long run. I ate carefully throughout the day. I prepped by pre-run fuel for the morning, got my water pack ready and went to bed by 10:30. I was determined to have a great run.
- Cross training or yoga
I ran 17.51 miles in 3:00:20 (avg pace 10:18 min/mile); last three miles were 10:26, 9:47, 9:48. This was a much better long run than last week. I felt better although not as great as I would like to feel. It’s the extra weight I’m carrying. I know it is. I also tried out a new pair of wireless headphones. Not a great idea. The ear buds were popping out of my ears about 5 minutes in and the charge died 2 hours in. I pushed it on the last 3 miles as prescribed which was challenging without music. I was hoping to keep them all under 10 minutes. I am not sure why the first of the three was 10:26, but the last 2 miles were my fastest miles throughout the entire run. I finished with a smile!
Total running miles = 45.45
Total miles = 54.04
It was a great week. I think having the option of focusing only on the critical runs took the pressure off of me. It was the last week of Carlos’ school vacation. I kept my workload light so I could enjoy as much of him as possible. Plus Orlando and I both celebrate a birthday during the last week of August. It was a busy but fun week. Carlos’ summer vacation culminated with a day at the beach with friends, a sleep over, and the first soccer game of the season.