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 1^st 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!

This was a busy week (followed by another busy week).  I had 5 work events over the course of 7 days, and celebrated BJ’s birthday.  I’m down-right tired. 

I was reading Jessica’s {week 6} recap and her theme was Sleep! Sleep! Sleep!  I’m stealing that catchy phrase and applying it to my life this week.  I need more sleep. 

Other than sleep, I felt pretty good this week.  One more week of mayhem and I should (fingers crossed) be back to “normal”.  

Mileage: 41

Monday {rest day} – My mom was in town from FL for a work trip.  We met up for dinner and it was SO much fun to see her.  I miss my mom like crazy! {also confirmed – my mom has purchased her tickets for Boston!!}   

Tuesday {track} – I felt pretty strong going into this workout.  I also feel really lucky to have a solid group (4-5 runners) that run the same pace.  It makes for an interesting workout.  1.5 mile warm-up, 4 x 1200m, 1.5 mile-cool down

4 x 1200m (4:50, 4:36, 4:34, 4:30)

I also had a work event (Nightlife fun run)at one of my accounts – 3 mile run.

Wednesday {4-6 miles} – I had a work event on Thursday, so I switched days.  Wednesday – rest day, with the exception of a 30 minute workout in the gym: arms, abs, stretching.   

Thursday {rest day} – I had a Valentine’s Day themed run at one of my accounts.  It was such a fun event.  I can’t say it enough – fun runs are definitely a perk of my job!  4.5 miles

Friday {tempo run} – Running 3.1 miles on the track is boring but thankfully I had a running partner and it was fairly painless.  The good thing about a 3.1 mile run is that the workout is over quickly: 7:02, 6:57, 6:56

(In college I had a love/hate relationship with 200’s on the minute.  It was the quickest workout in history (8-10 minutes, depending on how many 200’s we had to run) but also one of the hardest (we ran a 200m every minute, whatever time was left – usually 28-30 seconds – was our rest before the next 200m.  This workout reminded me of college – tough but over quickly). 

Saturday {16 miles} – I ran 16 long, slow miles.  I had a work event in the morning and was unable to run with CAR.  When I got home, I convinced BJ to help me on my run.  I ran 10 miles by myself, and then he ran the last 6 miles with me.  It definitely helped improve moral – I was starting to hurt on the run.  2:16:00 minutes (8:30 average pace)

Sunday {4 miles} – I had a work event for a large portion of the day, so I had to squeeze in a run.  I actually felt really good (after running 16 miles).  It was a really cold, windy morning – but felt nice to get out in the crisp morning for a 4 mile run. 

6 down, 9 to go! {no longer in the double digits}

The next couple of weeks are going to be hard for me – I have back-to-back weekend events, night events, travel and marathon training.  I don’t mind the night events or even the travel, but I am worried about my long runs.  How am I going to get in the miles?  Will I have to run by myself?  Week 5 is the start to  the mayhem – and I’m learning the flexibility is key to marathon training (and life, for that matter).

Mileage: 45

Monday {rest day} – I co-lead a ladies fun run on Monday nights at my local running store.  I use the fun run as an easy, slow run – it’s the perfect way to work out my muscles from all of the weekend miles.  4 miles.  

Tuesday {track} – This workout was hard for me.  I didn’t feel as strong as I would have liked, but I pushed through the workout and was happy with my splits.   2 mile warm-up, 7 x800m (1 lap recovery), 2 mile-cool down

7x800m (3:07, 3:04, 3:04, 3:03, 3:03, 3:02, 3:00)

Wednesday {4-6 miles} – I had a Nightlife event at one of my accounts and use this event as a workout (one of the perks of my job).  Hill workout for 5 miles with the group. 

Thursday {rest day} – I took the day – and needed it! 

Friday {tempo run} – I had to rearrange my weekend schedule, so I ran a modified tempo run.  5 miles at 7:30 pace, with the last 2 miles at tempo pace (6:37).  I did not run on the track, so there were a lot of variables including, traffic lights, cars, etc.

Saturday {14-16 miles} – I ran 15 miles (progression run).  I was exhausted from my week (travel, work) and it took a couple of miles for me to feel good.  Last 4 miles were close to race pace (Miles 11-13 at 7:40 pace, Miles 14-15 at 7:17 pace).  I was happy when it was over.   

Sunday {6-8 miles} – I ran 7 easy miles (8:15 pace) and felt a lot better than I was expecting I would (with the high mileage on Sunday).  These runs really help work out the kinks and soreness.

5 down, 10 to go!

How do you get through long runs when you are solo? 

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!

How do you {celebrate} a long run?