Happy May! This past week was a step-back week. I planned to run six days but succumbed to the luxury of not running in the rain one day, so five it was. Of course, that messed up my schedule but I was able to juggle and fit everything in. And, for the first time in a while, I got in three strength training sessions–my goal that I’ve been striving for but not hitting.
My big news from the week is a nice sign of improved fitness: My lactate threshold heart rate (the upper limit of the moderate-intensity range) has gone up, from 155 to 160. I suspected that was the case based on how my paces have corresponded to my perceived effort in the heart rate zones. The 80/20 Running book says that lactate threshold heart rate will rise as you get fitter and drop if you lose fitness. I did a talk test during one of my runs this past week and confirmed my new lactate threshold heart rate. Now I need to re-calculate my heart rate training zones. Also, my easy paces are now consistently at least one minute if not more faster than my pace in the low heart rate zones at the beginning of training.
Beyond that, I’m still loving the training overall and am a happy runner!
Oh! And the most important news from the week: I broke out my running skirts! It’s still been pretty cool in the early mornings, and on the few very warm days I’ve worn crops. It’s felt good to run in skirts again. I nearly forgot how fun and cute they are!
This week starts my last 3-week phase of this training cycle. I want to ramp up a bit more than training calls for to see how I manage longer weekday runs. I also registered to volunteer at the aid station at mile 20 of the Pittsburgh Marathon next Sunday and am looking forward to it.
Onto the recap!
Week at a Glance
- Training mode: Training for a May 20 5K
- Days running: 5
- Miles this week: 15.5
- Miles this month: 60.97
- Miles this year: 327.29
- Strength training: 78 minutes
Easy run: 45 minutes
This was the day I tried a run commute home. I ran 30 minutes before work and saw a gorgeous sunrise.
Then I walked into work and ran 15 minutes to commute home. I used my old Lululemon Run All Day Backpack, and it was perfect. It’s small but can hold a lot, plus has lots of pockets and a place to carry a water bladder. I keep my dress shoes at work, so it was easy to carry home my work clothes and everything else I needed to take home. It was cloudy and on the cool side, so I enjoyed it. My stomach tends to get upset if I run after work, but I think between keeping the run short and easy, I had no problems. I actually really enjoyed it–faster than walking and much less anxiety-filled than biking. My tune could definitely change on hot and humid days, but for now I’m looking forward to more run commutes home.
Strength training: 23 minutes
In all honesty, it wasn’t raining very hard. But the night before I put my hair in old-school pincurls before going to bed so my hair would be wavy and pretty for an important meeting. Knowing the rain would ruin it and figuring the week was a step-back in training, I opted for strength training instead. (In a cruel twist of fate, walking into work in the dampness killed my hair AND my important meeting was canceled. That’ll teach me to skip a run in favor of protecting my hairstyle.)
Long interval run: 35 minutes
Felt good running these three-minute intervals.
Recovery run: 40 minutes
Strength training: 27 minutes
It’s running skirt season!
Easy run: 40 minutes
I was tired and sluggish for no reason–having gotten more than 8 hours of sleep and waking up before my alarm–so I decided to push off my speed workout until the next day. And back to chilly mornings again!
Strength training: 28 minutes
I had to do errands in the morning so moved my weekend run day to Sunday. Got in my third session of strength–yes!
Fast finish run: 45 minutes
It was warm and steamy for this run. I ran 30 minutes easy then 15 minutes at moderate pace. It was during this run that I took the talk test and confirmed my lactate threshold heart rate climbed from 155 to 160.
I’m linking up with Holly from HoHo Runs and Tricia from MissSippiPiddlin for their Weekly Wrap, Steff, for the Pittsburgh Run Bloggers Weekly Recap, and Courtney for her Training Recap. Have a great week!