Happy Sunday! In case you missed my announcement, I’ve retired my blog Running on Lentils and introduced this new blog this week. It’s an auspicious beginning because this was an awesome training week with great weather, both of which I really needed. I was busy every evening working on my new blog so I got in only one strength session, but my running was right on point. Before I get to my training recap, I wanted to mention two posts to check out this week. Tomorrow or Tuesday I’ll be starting a monthly activewear post series, and Wednesday I’ll be hosting a giveaway to celebrate the launch of Dashing in Style. Okay, onto the recap!
This past week was #9 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: 42.26 miles of running
- Miles this training cycle: 295.97
- Miles this month: 164.76
- Miles this year: 164.76
- Time running: 8 hours, 26 minutes
- Strength training sessions: 1
- Yoga sessions: 2
- Stretching: 7 days
- Foam rolling: 6 days
Easy run: 5.01 miles | 1:04:24 | 12:51 pace (19 degrees)
We’d gotten about six inches of snow the previous Saturday, and usually that would stick around forever on the river trail by my house where I usually run. When I got to the trail for my run, I found that some angel plowed the entire trail! I was so grateful and happy since finding a place to run has been tough this winter.
I did a short yoga session in the evening.
Strength workout: 9.25 miles | 1:47:05 (45 degrees)
This was the first of my strength workouts, which are long repeats at 10 seconds faster than goal race pace. I was worried about this run since I only successfully completed one of the four speed workouts that lay the foundation for these strength workouts. Mother Nature gave me a gift with the weather–45 degrees! It did rain slightly but for just a couple minutes. Perfect. After my 1-mile warm-up, I got to work on the 6 x 1-mile repeats at goal 10:30 pace with .25-mile recovery. I remember when I did these the first cycle thinking that the pace wasn’t hard but that fatigue would set in at the end, simulating a race. That’s exactly what happened this time. The Hansons’ plan is all about training to run well when you’re tired, and this workout embodies that probably more than any of the others. While my legs felt tired at the end, I had no problem pushing to hold my pace and finishing strong. I felt so good, so strong, so grateful for the weather, and just so happy to be running that as I finished my last repeat I got chills. Awesome run. Splits: 10:26, 10:26, 10:23, 10:29, 10:31, 10:26.
Rest day! I did a short session of yoga.
Tempo run: 6 miles | 1:08:00 (24 degrees feels like 16)
I had 5 miles at goal race pace 10:40 on the schedule, but I had an early morning doctor appointment so I knew I wouldn’t be able to do all 5 miles plus my warm-up and cool-down. Instead I did 4.5 miles at race pace with 1 mile warm-up and .5 mile cool-down. My goal for this run was to try to run at race pace by feel. I checked my Garmin three times each mile: once towards the beginning (when I was always too fast), once in the middle (when I was always right on pace), and once near the end (when I’d always slowed down). That may seem like a lot, but usually I’m checking my pace like 20 times in one mile, so this was an improvement. Now that I know that I tend to start too fast and finish too slow, I need to work on finding and keeping a middle ground. Splits: 10:43, 10:44, 10:39, 19:42, 10:39.
Easy run: 6 miles | 1:15:39 | 12:36 pace (32 degrees)
I lucked out on this run. It was 32 when I went out early in the morning, but the temps dropped quickly right after my run. It snowed hard as I was walking back to my house, but it was only a dusting that melted quickly when it warmed up later on.
Long run: 11 miles | 2:10:47 | 11:53 pace (33 degrees)
It got up to 53 on Saturday but was still chilly when I started this run. I met Anna at North Park and we did the first 8 miles of the JASR race course together, then I did 3 miles on my own. The Hansons’ plan prescribes a long run pace, but since I usually do these runs with friends I never check my pace and just run by feel. It usually works out that we’re close to my 11:56 long run pace. On this run I didn’t check my pace at all, but I knew we were running at a slightly faster pace than usual (last week was 12:11 pace) based on my breathing. The sun was shining brightly, the running path was completely clear, and it was chilly but not bitter cold–all of which made for a really great run. My legs were tired–now that my mileage is back up, I’m starting to feel it–but I had no problem holding my pace and was happy to see I was just under my goal pace.
Last week in the comments of one of my posts, it came out that I’ve been overdressing for my runs. I’m never cold or too hot while I’m running, but three layers of sweaty clothes is brutal on my walk back to my house, even though it’s a short walk. For this run, I decided to wear a single layer on top, which is pretty crazy for me. I had to really hold myself back from wearing a warm tank under it! During the run, I saw that I was one of the very few that didn’t have on multiple layers under a winter jacket. The others were the couple men who always wear shorts no matter what. And guess what–I was fine! I was a bit chilly at times when the wind picked up, but overall I was comfortable and it was so nice to not have so many layers of sweaty clothes. This little experiment confirmed I have definitely been overdressing!
The afternoon was beautiful, with sunny skies and temps around 53. My husband was working–he’s had to work a lot of overtime this past month–so in lieu of a hike with my husband and the dog, I took Django for a long walk on the trail near me. I met a couple with a small white dog and talked to them for a while. They adopted their sweet little dog, Jack, from a shelter. Jack had been horribly abused, and it took them months of patience and love and working with him to help Jack not be so scared of everything. They asked if Jack could meet Django because they were trying to socialize Jack with friendly dogs. Django loves small dogs, so he was really happy to meet Jack. I had a very warm heart as I left them. As much as it pains me to think that there are people who can abuse dogs like that, it makes me feel so good to know that that there are compassionate, caring people who are willing to help an abused pet find happiness again.
Easy run: 5 miles | 1:00:27 | 12:06 pace (54 degrees)
That’s right–54 glorious degrees. I have so many outfits that I’ve been waiting to wear in warmer weather that it was tough picking one out! I’ve been itching to wear skirts and shorts, but in the end I knew my Michi Stardust Crops I got at the end of last year needed to come out and play. These have mesh down the side, so they weren’t too hot and were instead just right. I paired it with a super lightweight long sleeve, but I could easily have worn a short sleeve. I usually don’t look at my watch for easy runs, so I was surprised when I finished my run to see my pace was faster than my easy pace range (about 12:20-13:30). While my legs felt tired, the pace felt easy and I felt strong and good on this run and was just happy to be out enjoying the day.
Afterwards I did 20 minutes of strength training using heavy weights.
In the afternoon it got up to 64! I took Django on a long, two-hour walk. We walked to Downtown to meet my husband who had been working again, then the three of us leisurely walked around town and back home.
The 10-day forecast looks great–no extreme cold or snow–so I’m looking forward to keeping this good training momentum going.
Happy running and working out this week!