Sunday, May 17, 2020
Weekly Sweats: Real Runners Walk
I'm linking up with the Weekly Run Down, please head over to Kim and Deborah to check it out.
The first thing to say about this week: whew! Running was the hardest thing that I did this week, which was a welcome change from the previous two weeks (FIL passed away, unreal work stress).
Second thing to say: Holy Weather Transition Batman! We were still in the grip of winter when the week started and I just about screamed every morning as I bundled up in All of the Layers for every run. All of a sudden the cold spell broke and summer is here. Which brings its own set of challenges since I'm not a good heat runner, but I'm more than ready for the change up.
Monday: weights and 4.25 miles easy (with a full on adult temper tantrum about the chilly temps)
Tuesday: speed day! 6.5 miles total = 1.25 miles warmup, 4 x 1200 & 400 recover, 1.25 miles cool down. Hit 10:28, 10:25, 10:20, and 10:07 for my splits. I love this workout so much, disregard the full on adult temper tantrum about the chilly temps that preceded this run.
Wednesday: rest, which means "commuting" from the couch to our office with a short outdoor walk in addition to regularly scheduled dog walks.
Thursday: 5 miles of a favorite treadmill workout adapted to the road. 1.5 miles warmup and then a 1-2-3-2-1 ladder x 2 (0.1 miles fast/0.1 miles recover, 0.2 miles fast./0.2 miles recover, etc). I wasn't targeting any particular speed for "fast" and because my route had some hills there were times when my recovery segments were faster than my fast segments. Overall everything felt good and it was a nice way to start the day. And hey it was finally warm enough for shorts so that ended my adult temper tantrum streak.
Friday: For whatever reason I couldn't get myself to spend 20 minutes lifting weights before my run, so shrug, it happens. Plan A was a hill run but I scrapped that for an easy route because wowza it was hot outside. 4.25 miles and yes I felt every degree of the heat.
Saturday: 8 miles, and I guess the elevation makes it kind of obvious that this was an out and back run;-) Everything was good until mile 6, the Extreme Uphill Mile. It's not an obvious hill, it's just a long continuous up and I wasn't feeling it. Two weeks ago I learned how to deal with this situation with 4:1 intervals. (P.S. idea credit for 4:1 intervals = Wendy)
oh wait I do.
Mile 6 on the good day was 11:52 with straight running vs 11:58 with the walk intervals, mile 7 was 11:16 running compared to 11:11 WITH TWO FULL MINUTES OF WALKING, and mile 8 was 11:28 running with 11:37 with one minute of walking (I skipped the last walk interval since I was at 7.8 miles at that point, maybe I should have taken it after all).
Oh and NBD but it was my 3rd fastest 8 miler ever, WITH SIX MINUTES OF WALKING.
Something that drives me absolutely bonkers is when I hear runners beating themselves up for taking walk breaks, or worst of all "I'm not a runner because I have to walk sometimes". Folks, can we agree that real runners walk?
Sunday: rest while I live vicariously through the adventures of the WRD group;-)
Not sure, besides a lot of running. I kinda wanna just run, I kinda want to get back on the virtual 5k/10k train, and I most definitely want to start working on my mile time. I think next week will be a "just run" week and then I'll transition over to 5k/10k/mile stuff.
Posted by Birchwood Pie at 10:41 AM