Coming off of a not-so-great week, I had high(er) expectations for week 4. Week 4 did not disappoint. I felt really strong and was able to push through all of my workouts without cutting back or “cheating”. Friday’s tempo workout was really hard and I was really happy when it was over. Sunday’s long run was something new for me: progression. I like the start off slow part, it’s the finish fast part I’m not so sure about {ha}.
Mileage: 42
Monday {rest day} – I did nothing – no running, no yoga, no gym. Sometimes it feels really good to give my body a rest!
Tuesday {track} – This was an intense, but great, workout. 2 mile warm-up, 2 mile-cool down
1×1 mile (6:23 pace)
4x800m (3:07, 3:04, 3:04, 2:57)
{it was 60 degrees on Tuesday morning – can you believe that I ran in my sports bra in January? I wasn’t the only one: guys with no shirts, girls in sports bras, shorts. Crazy, but awesome, weather!}
Wednesday {4-6 miles} – 5 mile morning run. Felt good, nothing too exciting to report on this one.
Thursday {rest day} – Yoga. Bikram seems to get harder with each class – but I love the idea of pushing through when possible (building that mental toughness), and “taking a knee” when I need to.
Friday {tempo run} – this was a really hard workout. Not only was the mileage high (9 total) but 3×2 mile repeats is BORING.
2 mile warm-up, 3×2 miles – 14:02, 13:57, 13:45, 2 mile cool-down
Saturday {6-8 miles} – I ran an easy 6. It was a beautiful day and about half-way through the run I thought to myself: “When you are running 45 mile weeks, 6 miles seems like nothing.” When did I become a {distance} runner?
Sunday {14-16 miles} – I ran a 15 mile (progression run). Start slow, end fast. The “slow” part seems cool, the “fast” part not-so-much.
Miles 1-5: 8:50-9:00/min pace
Miles 6-10: 8:20-8:30/min pace
Miles 11-15: 7:20 pace
The last 4 miles were hard (the muddy C&O canal trail covered in rocks didn’t help) but I was able to push through the pain. Good news is that I’m not exhausted cardio-wise – I just need to push through the physical pain (mostly in my left calf). I proceeded to go home, take a bath and relax. {the one true perk of a long, slow run!}
4 down, 11 to go!
Congrats on the great week! Hope the calf is feeling better soon!! 😉
So great to have you out there regularly. Take care of that calf, though! About 18 months ago, I had a tight, slightly ouchy calf that I couldn’t work out of. I did a workout anyway, and gave myself an acute case of plantar fascitis on the last rep (suddenly I was limping). Missed several weeks (and my goal race)
So, I’m a bit paranoid about tight calves. Please take care of yourself, because you’ve got a ton of potential.
For the record, I thought Tuesday was ridiculously sticky….
whoop! nice week, and awesome finish to the LR!
great week! Boston watch out! Your track workouts and tempo runs are truly inspirational – I wish I had the mental toughness to push through that type of speed and distance on a track!
We ran the exact same amount of mileage! But I definitely didn’t bang out mile repeats and 800s like that! You were MOVING! And my long run was a nice and even 9:00, slow pace. I love following the training of someone else training for Boston.
Seriously can’t get over those 800s. Whoa, mama!
I love seeing what everyone did during the week with their workout. Keeps me going! Erica
You had some great workouts. I really don’t like 800 repeats and you did fab on yours! I like to celebrate a long run with a hot bubble bath and a good book. 🙂
Keep it going girl!! Rock it out.. FYI I tagged you today.
Nice week! I’m really looking forward to coming back to workouts in a few weeks.
Good week! After a long run I enjoy a shower and then reading blogs and napping 🙂