Four out of five runs this week were run solo (it’s normally 2 out of 5). I just couldn’t get out of bed in time to make it to the track. The body is a funny thing, though, when it gets 2 more hours of sleep. My track workouts this week were some of my best and fastest.
I took advantage of my weekend to really rest up (BJ was out of town, so I had the place to myself!!!). The rest helped fuel me through my (first) 21 mile run of the training program. The 1st 20+ miler is never an easy one. I’m always nervous and apprehensive the night before – what should I expect? What if my body doesn’t cooperate? What if I can’t finish the run? It went better than expected – I felt really strong this week and each run was better than the last.
Mileage: 51.5
Monday {rest day} – Instead of running, I worked the Maryland State Indoor Track & Field Finals meet. It was so much fun and brought back a lot of memories (both good & bad) from my high school/college T&F days. There was such a contagious energy, I couldn’t help but have a great day!
Tuesday {track} – I felt pretty strong going into this workout – but knew that I needed to push through mentally since I was running solo. 1.5 mile warm-up, 4 x 1200m, 1.5 mile-cool down
4 x 1200m (goal pace: 4:50)
4:34, 4:35, 4:33, 4:30
Wednesday {4-6 miles} – 5 easy miles is a great way to start out the day! It was a really nice morning. I also spent 30 minutes in the gym working on my arms, core, and glutes.
Thursday {4 miles} – I had a Nightlife/fun run event at one my accounts. It was such a beautiful night for a run (the temperature was in the 60’s) – and I had the opportunity to meet a lot of great people over the course of our (4 mile) run.
Friday {tempo run} – I couldn’t wake up in time to run with CAR, so I opted for a (boring) 5k tempo workout by myself (ha). I actually think I’m faster when my body has time to “wake-up” – I’m still half asleep at 6am.
I ran a 19:57 5k – 6:18, 6:26, 6:16
Saturday {6 miles} – I had a work event in the morning (The Burrito Mile – kids ate a burrito and then ran a mile, it was quite the scene) and ran as soon as I got home. It was a very cold, very windy day. I was happy when my run was over.
Sunday {21 miles} – My first 20+ miler of the training program. I was well rested going in to this run, but still felt really nervous. Once I started running, I was good. It was a beautiful day – the perfect day for a long run. It also helps me mentally to break up the run into thirds – and this run was no exception. I loved running with Jessica & Dan – they are such a great running crew – and we really pushed each other. Since it was a progression run, we started out slower and gradually increased our speed. The idea is that the last 1/3 (of the workout) is run at marathon pace (or faster). For me, and my goal, that is 7:45/mile.
I felt better than I expected, so I really pushed it in. I ran my last 6 miles in: 7:37, 7:37, 7:33, 7:30, 7:30, 7:03. I ran a perfectly executed progression run, and I couldn’t be more thrilled!
8 down, 7 to go!
You are already in such awesome shape!! We need to do a long run together 🙂 🙂 AWESOME progression run!
Thanks! And YES!! I’d LOVE to do a long run with you! Maybe in a couple of weeks?! I know you won’t take much time off after B&A 😉 xo
eating a burrito and then running a mile sounds like a serious recipe for disaster! solid week, my friend!
I know, right? Let’s just say it wasn’t a pretty sight, and I mostly likely will not be eating burritos for at least 1 month!
That’s a great progression run! Wonderful weeks of running are the best.
Great job getting in the miles the past couple weeks with such a crazy work schedule. I don’t know how you do it! I hope you are feeling OK after the LR yesterday. I chickened out of an ice bath, but actually feel good today! More tired than sore which I think is a good thing.
Wow. I read your training recaps every week and it seems like it is going PERFECTLY. You are doing an excellent job and hitting incredible times! I can’t wait to see how you do on race day! I’ll be way behind you, but cheering you on nonetheless!
Nice Job Mel!!! a 19:57 5K in training? man….you sure can tell you have a track background! good job girl!
Good job, especially on listening to your body and allow yourself enough rest 🙂