Happy Sunday! A few notes before I get to the recap.
- I’m sending a huge THANK YOU to the universe for the perfect weather last week. It helped me have a fantastic training week.
- Go Broncos! Denver was my adopted team after I boycotted the Steelers this season for signing Michael Vick. The Steelers have always been a part of my life and it made me sad to not be able to support them, but no way could I cheer for a team with awful dog killer and abuser Vick on it. (Although, everyone’s beloved Peyton Manning is not without his faults. This article points out how lucky Manning was that social media wasn’t around when he teabagged a female trainer in college!)
- I reached a new weekly mileage PR at 44.5 miles this week. I feel fantastic. The runs are hard and my legs are perpetually tired, but I feel strong, fit, and have no problem on my runs, all of which boosts my confidence. I looked back through my training log when I was at my peak weeks the last time I did this training plan–my previous weekly mileage PR was 43.5–and I felt fantastic then too. Clearly, my body really likes this type of mileage, and it makes me wonder how much higher I can go before I feel tired and burned out. I guess I’ll find out when I start marathon training this summer, or maybe at the end of February after a month of mileage in the 40s.
- I’ll be posting a review this week of product I’ve been using for a few weeks and that I feel has been helping me run a little faster and my paces feel easier. Sounds gimmicky, I know, but I’ve been keeping an accurate journal and my paces don’t lie. Check back this week to find out what it is!
- Don’t forget to enter my giveaway! It’s open until midnight Monday, February 8.
Okay, let’s get to the recap! This past week was #10 of training for the Just a Short Run Half Marathon, which will be my 8th half marathon. I’m following the Hansons’ Half Marathon Method for the second time. I’m joining Holly from HoHo Runs and Tricia from MissSippiPiddlin for their fun Weekly Wrap.
Week at a Glance
- Days running: 6
- Miles this week: 44.5 miles
- Miles this training cycle: 340.47
- Miles this month: 44.5
- Miles this year: 209.25
- Time running: 9 hours
- Strength training sessions: 3
- Yoga sessions: 1
- Stretching: 7 days
- Foam rolling: 6 days
Easy run: 5 miles | 1:02:38 | 12:32 pace (53 degrees and raining lightly)
In general, it takes me about 3 miles to warm up and for my legs not to feel so tired, but hey, it was 53 so no complaints about this run!
In the evening I did 10 minutes of body-weight exercises.
Strength workout: 9.5 miles | 1:51:18 (? degrees–forgot to record it!)
My second strength workout in this plan was 4 x 1.5-mile repeats at 10:30 pace (10 seconds faster than race pace) and half-mile recovery plus 1 mile warm-up and cool-down. I’m not sure how a 9.5-mile run before work went so fast, but it did. The pace wasn’t super easy, but it wasn’t super hard, and the miles just flew by. After the second repeat, I thought my Garmin was lying to me when it said to rest because I could not believe my 1.5-mile repeat was up already! Splits for each repeat: 10:24, 10:32, 10:28, 10:28. I also didn’t really feel tired later in the day like I usually do after long mid-week workouts.
This is a rest day from running, but I decided to start doing strength training on this day because it’s harder to fit it in on other days. I did 25 minutes of strength training using weights, and in the evening I did 20 minutes of yin yoga. It got up to 60, and Django and I enjoyed a long walk on the trail after work. And it was still light when we got back! Yay for longer days! Unfortunately, I was pretty tired all day since I’d gotten up at 3 a.m. and wasn’t able to go back to sleep. Then, Wednesday night was no better since I wanted to wait up for my husband to get home from working overtime and didn’t get as much sleep as I should have.
Tempo run: 7 miles | 1:19:13 (37 but windy)
I had 5 miles at goal race pace 10:40 on the schedule with 1-mile warm-up and cool-down. Two nights of not getting enough sleep really took their toll on me, because I was so tired when my alarm went off, which is unusual for me. I really had no idea how I was going to do this workout. I was still exhausted after my 1-mile warm-up, and if I had more time I would have done a longer warm-up. But I didn’t since I slept in and was late to start, and every step of that first mile at race pace was a struggle. I didn’t really feel warmed up until about mile 4 of this run. It was tough, but I got it done. Splits: 10:47, 10:41, 10:34, 10:36, 10:36.
Easy run: 5 miles | 1:04:15| 12:51 pace (27 degrees)
I made sure that I got a lot of sleep and felt less tired when I woke up. But, again, my legs felt really tired, so I took this run really easy. I wore my new EMS jacket, which I’ll have a review of this week or early next.
Long run: 12 miles | 2:21:34 | 11:48 pace (32-39 degrees)
I was solo for this run on the race course at North Park. I love running with my buddies, but I do like to do the occasional solo long run because it’s good practice for race day, when I’ll be running by myself. The race course is 3 miles out and back that includes a big, long hill plus two 5-mile loops of rolling hills around the lake. For this run, I did the 3 miles with the big hill but then did a cut-through to make the loops 4.5-miles. It was cold and windy when I started, so I wore my EMS jacket. When I got to the top of the hill that’s part of the race course, I decided to continue up an even steeper hill instead of following the race course down. Ugh. It felt like mountain climbing instead of running. Just when I’d had enough and was going to turn around, a runner passed me and told me she was going to go down but that I motivated her to go up instead. Well, I couldn’t turn around after that! After that hill climb, the temperature had risen, the sun was out in full force, and I was boiling. I had wanted to do 12 miles without a stop or walk break since I don’t plan on taking a walk break during the race, but I had to stop at my car to take off my jacket and put on the windbreaker I’d brought as a back-up. And as I was changing my jacket, I realized I had to pee so ran to the bathroom. I never have to go on long runs and was not happy about the long stop. I’d started this run pretty late for me because we were out at a party the night before and I got to bed a little late, so as I started the first loop, the sun was high and bright and I was pretty hot. I had no idea how I was going to do a second loop when I was mentally struggling starting the first loop, but I knew it was great practice for race day. While the run was a mental struggle, I had no problems physically. I knew I was running a bit faster than my 11:56 long run pace, but the pace just felt easy so I went with it. Unfortunately, I’d forgotten my heart rate monitor, because I’d love to compare my heart rate to other long runs. I brought music but decided to save it until I had 5 miles left. That was a great strategy, because the music really powered me though the second loop. I started feeling pretty tired the last 1.5 miles of the run, but I had no problem pushing and made my last mile my fastest at 11:36. Overall, this was a great run and great practice for mental toughness.
It was a beautiful afternoon with temps in the low 40s, and Django was itching to go on a walk as soon as I walked in the door. I had to push him out of the bathroom and lock him out so I could take a shower in peace without him constantly checking my progress! We took a 1-hour walk to the park.
This selfie was a result of a failed attempt at getting a photo of him. This is how that went.
Easy run: 6 miles | 1:15 | 12:30 pace (39 degrees)
By the time I started the run and finished, the temps had gone up to about 45. I was pretty warm in two light layers, but I was taking it easy so didn’t mind too much. This hoodie is a new one that I got from EMS that I’ll also be reviewing. My legs were crying when I first started the run, but as usual, after I got up to about 3 miles, they were warmed up and feeling good. The sun was out, and this was just a really enjoyable run.
Afterwards I did 22 minutes of strength training with weights.
The afternoon was another gorgeous sunny day with temps in the low 50s, so Django and I took another long walk. He again didn’t cooperate for a picture so instead I’ll share a picture for all my cat-loving friends. My husband took a few years ago of my kitty Elsie with Rasputin in the background. They are always together, so we call them Team Orange.
This week winter weather will be back, with snow and single-digit temps in the forecast to make training more challenging.
Happy running and working out this week!