I'm linking up with the Weekly Run Down, please head over to Kim and Deborah to check it out.
When we left off from last week's adventures, the plan was to cut back on mileage a bit so that I would be nice and fresh to tackle a hilly 15k today. With race cancellations mounting, I started to appreciate the race a bit more knowing that it would likely be my last race for a while. Somewhere on the internet I shot off my mouth that this race was so small that there was just no way it would ever be canceled...
Monday: no running, since I'd run 10 miles the day before, quickie weight stuff.
Tuesday: back up and at it. 5 treadmill miles with 6 x 5 minutes fast/2 minutes recover.
Wednesday: normally a rest day, but my schedule was out of whack because of Monday's rest day and it was a good chance to get some easy OUTDOOR miles in. We put the stepsons on their school bus, and then it was just light enough outside to set off for 3.14 miles. Why 3.14 miles specifically? Because one of my favorite bloggers did a "week of pi" 3.14 mile daily streak in honor of March 14th (her birthday/pi day) and I wanted to get in on the fun. Time wise it's tough to get a run in and then get showered, hair dried, etc and out the door in time BUT every once in a while I do it anyway.
Thursday: I hit up the tready for 5 miles, 1 mile warm up and then 0.25 miles fast/0.25 miles slow and got that one last commute in. My company doesn't mess around, Thursday was the last in office day for anyone with the ability to WFH.
Friday: weights and then out the door for a 4 mile hill run. Another runner had the same idea but was running in the opposite direction, so we got to lap each other. Pre-COVID I would have given him a high 5, as it was my new normal is a thumbs up.
Saturday: with no race on Sunday, I was out the door for a long run. 10 miles, and I took a route that's a bit hillier than normal, although nothing nearly like what the race course would have been. This was my slowest long run in quite a while, although anytime my average pace is under 12 minutes, it's a big deal. Miles 5 and 7 both have 100 ft of "up" in them.
Race Cancellation Recaps
- The Hilly 15k: the race was being held at a school, and the school said no thanks to hosting a bunch of strange germs in their building. Registration deferred until next year.
- The Chicago Shamrock Shuffle: registration will be refunded.
In theory I have a half marathon and 10 miler in April and a 5k and half in May. I fully expect the races to be canceled, but I will be ready and pleasantly surprised if they aren't. The game plan is to stay in half marathon shape through the May half marathon. Races are a great way to "prove it" but the real reason that we run is to take care of our health and to be the best that we can be.
Now that I'm not wasting my time on silly stuff like driving to work, I have enough daylight to run in the mornings, so treadmill season is over as long as the weather plays along. My tentative plan is:
Monday: easy run, I want to try to make it a bit longer than I've been doing on the treadmill
Tuesday: longer/slower speed efforts, I'm thinking half mile intervals. Speed workouts off the treadmill are very different than speed workouts on the treadmill, so I'll start very conservatively with these
Wednesday: up in the air, will either be rest or a very short easy run
Thursday: shorter/faster speed efforts, I'm thinking one minute hard/one minute easy
Friday: hill day!
Saturday: long run day, alternate between 8 and 10 miles each week, or whatever my mood is on the day
The goal of the speed workouts is to sub 30 May's 5k and start working on my goal of running a sub 9 minute mile (my fastest mile last year was 9:16).
I shut down notifications and uninstalled the apps for Facebook and Twitter a long time ago and it has been wonderful. The heart of my beef is "curated content". When I go on these sites I don't see postings from my friends, I see a bunch of ads, and if I wanted that, I could just watch TV. I get that the socials need to make money, but being on these sites simply isn't enjoyable for me any more. Reading a billion blogs and rambling my heart out in this space, now that's a good scene.
But...it has come to my attention that folks are posting good stuff on Instagram so I finally got on board and signed up last Sunday and hey, I like it quite a lot. The 'gram will be the "what" of my daily training (picture of a Garmin or treadmill showing the distance and pace, and if you're into that this is where to find it) and this blog will be the "who, when, where, why".
Happy training my friends!