I'm linking up with the Weekly Run Down, please head over to Kim and Deborah to check it out.
Monday: I started the week by getting right with the weights, and then treated myself to 4.5 miles easy with strides. The weather was cool and crisp and I soaked every minute of it in. Last week on Monday I fell during a dog walk and skinned my knee pretty badly and this Monday I tripped on a piece of gravel and skinned the other knee so I have a matched set.
My birthday is somewhere around this time of year and the adage that growing old is mandatory and growing up is optional seems very apt. Right now my knees look exactly the same as they did in grade school.
Tuesday: 5.25 miles and my first shot at mile repeats. This is a new workout for me so I only did two reps. 1.25 miles warmup, 2 x mile w/400 recovery, and 1.5 miles home. I set up the miles as 4x400 (thanks for the tip Jess!) so that I was maintaining a consistent speed throughout the mile. My goal was around ~10:30 pace and I hit 10:26 and 10:16 (I let myself go as fast as I wanted in the final 400). The thought forming in the back of my head is that instead of trying to increase the number of repeats it might serve me better to increase the distance of each repeat.
Wednesday: Rest day with a side of FOMO for Global Running Day.
Thursday: 5.25 miles: 1.25 miles warmup, then 4 x 400 with 400 recover, 1.75 miles cool down. I hit my 9:30 or faster goal without much effort.
Friday: hit the weights (pats self on back) and then poked my nose out the door and said no way on the weather. I fired up the treadmill without hesitation for the first time in nearly 3 months. Whoa Nellie, being back on the tready was quite a shock to the system and at first I felt like I was going to fly off it. But I managed to settle in for an easy run of 4.25 miles without much (OK a little) complaining. Side note: for whatever reason I engage my abs on the tready and I need to figure out how to do that in road running.
Saturday: it was clearly too hot to run outside and the forecast was for cool temps on Sunday. Except that once I decided that I would take a rest day all that I could think about was running so I did. I lathered up in SPF 100, took a salt tablet, rubbed ice on the back of my neck, and broke out my newly acquired Mission Cooling Gaiter. Get it wet, snap it, and it gets and stays cold. It was very nice to have the cool fabric on the back of my neck, and afterwards it really helped to cool me down as I was walking home. Definitely the best $20 I've spent recently. I think it will also come in handy on the treadmill. The run came in at 3.25 miles and questioned my life decisions after the 1.5 mile mark but I got through it.
Sunday: ugh, good thing that I didn't bet the farm on the forecast. It wasn't as cool as advertised but I still felt like getting a short run in so I did. The 3.25 miles were pretty hard but they feel pretty good now in the aftermath.
What's Next
I'll play it by ear on the weather, going back to my friend the treadmill as needed. If weather permits, there will be some virtual racing next weekend (I am a little scared and a lot excited).
That Mission Cooling Gaitor sounds really nice! It wasn't super hot here this week, but very humid, so that gator would have been great for my walks/runs last week.
ReplyDeleteIt's really nice! Definitely recommend.
DeleteHappy birthday! Growing up is definitely optional.
ReplyDeleteI said the same re: my knees when I tripped and fell a few summers ago. Skinned knee, just like old times.
Congrats on solid running week
Thanks Cari!
DeleteNice work on Tuesday's mile repeats! I like how you consistently do tempo drills and conscientiously track everything. Like they say, you can only manage what you measure.
ReplyDeleteLast week I did a 5K on the track and this week I'll do some 400s. Thanks for the inspiration!
Thanks Catrina! I am just a bit of a nut about the numbers anyway but when you add running into the mix the spreadsheets start coming out;-)
DeleteGreat week! Sorry about the matching knees, but I love your sense of humor. Sounds like you're having fun with your speed work. Can I tell you how excited I am for these 5K's to end, so I can get back to some fun speed work, too? ;-)
ReplyDeleteAmen! And after all of the tough weather that you've had on top of 12 weeks of 5ks you must be ready to mix it up.
DeleteIt did get hot and humid really quickly here too! I have learned not to put too much stock into the weather forecasts as they are often wrong. I can't stand the treadmill but if you can get on it it's a good option. Good luck w your virtual race!
ReplyDeleteThanks Deborah! The TM is the only option for weekdays in winter, but I've been away from it for so long that I need to relearn how to run on it.
DeleteHaha, I totally get you on that questioning life decisions--this week the heat and humidity was killer, the mosquitoes were eating me, and why oh why did I decide to train for a fall ultra. Runners, we're special...
ReplyDeleteHappy birthday--early? belated?
Special is a very nice way to describe it. We're something alright!
DeleteThat cooling gaitor sounds great! Glad splitting up the miles is working so well! You're getting so fit- mile repeats are not easy.
ReplyDeleteThat was a great tip that you shared Jess!
DeleteHappy Birthday! Congrats on those mile repeats!! I am sorry you fell. Are you feeling better?
ReplyDeleteThanks Zenaida! As I keep telling my stepsons, "It's just a flesh wound";-)
DeleteGreat job this week! Its so hard to get used to running in the heat. I've considered the treadmill a few times but I keep reminding myself I've been waiting for the warm weather. For the repeats you could play around with some different options- maybe do a few time based ones (like 2 x 12 minutes), increase the distance (2 x 1.5 miles) and in a few weeks go back to mile repeats by doing 3 x 1 mile. Just some ideas. I feel like mentally it can be hard to add another mile repeat but if you know you have already done 3 hard miles in another workout format it might not sound so hard!
ReplyDeleteOoh these are all good ideas to mix it up! Thanks!
Deleteexcellent work this week! I really could use a bit of what you are having to get my runs and strength training in!!
ReplyDeletelol I need to figure out how to make what I am having translate into more strength training.
DeleteOur friends told us about the cooling gaiters last summer, but I hadn't looked for them yet so thanks for the link. I'll have to show them to my husband. He's very fascinated by them.
ReplyDeleteCongrats on a solid week of training!
Thanks Debbie! I definitely recommend them. They have a visor with a cooling band that I've got my eye on as well.
DeleteOoh, I need to check out those cooling gaiters. We've had nice mornings the last few days but it won't last and it's going to be hot!
ReplyDeleteThey are really nice! I need all of the help I can get in the summer.
DeleteIt sucks to fall during a run. I've done that a few times around here- we have treacherous sidewalks.
ReplyDeleteEngaging my abs and glutes has been a game changer for me on runs! It really helps me land more midfoot and right under my body and has made runs feel more effortless. I just tighten everything up when I run and make sure to keep checking on my body every few miles so if I feel like I'm losing my form I can get back to it.
Good call, I need to feel those muscle before I start running. And work on glute activation, that's something I haven't even started working on yet.
DeleteIt's been so hot and humid and stormy here. Running has been quite miserable and quite an effort. You're doing awesome at getting it done!
ReplyDelete