Okay, I am super behind – it’s the end of the school year AND we were negotiating a new contract and things got a bit emotional. The weekend was really no break either, since it was my pole competition AND a trail race. Yep. So, I suck as a blogger these days. The contract negotiations actually got settled last night so that’s one less thing to worry about, but really now I just have to make it three weeks until I can breathe again.
Week one of recovery was devoted to zero running, and week two was devoted to incorporating some leisurely miles. I avoided running when I didn’t feel like it, and it was nice. In week 2, I made it my my mission to run but if I just didn’t feel like it, I didn’t do it. Towards the end of the week when everything was insane, I needed some rest and recovery.
I haven’t done any “speed” workouts since before Boston. I think my last speed workout was on 4/7, my final tempo run. Other than that, I raced two marathons but speed workouts? Nope. I miss the structure of the Hanson’s plan, but I don’t start again for a few more weeks. I was getting bored of just running miles, so I decided to add some intervals this week to my Tuesday run. Nothing crazy, not like a track workout or anything – just fartleks, and I didn’t look at the pace of the actual intervals until after the workout.
Monday: Core/Strength/MYRTLs + 5 Miles Easy + Pole Fitness
I did my core, lower body work, MYRTLs, and NTC’s Alpha Abs. It was a nice day so I headed over to the Saucon Trail after work. I hadn’t run on the trail in a few weeks and it was nice to just run easy and not worry about pace. I spent most of my strength workouts there so I associate that trail with struggle. At pole class, we learned some new stuff – mostly some new combos – and it was really fun. I felt good in general.
Tuesday: Core/Strength/MYRTLs + 8 Miles Easy w/12 x 30 @ “5K” pace + Pole Fitness
It took me a little over two weeks until I got bored just running, and I actually considered heading to a track. I decided against it. I’m running a 5K on 5/28, so I kind of wanted to pick up the pace a bit and remind my legs what it felt like to go fast. I didn’t really want to do a full blown workout though. It’s not time for that yet.
I headed to Saucon to run the roads and told myself to do pick-ups on my run and just see how things go. I stuck with Tuesday because my body was used to “Track Tuesday”. My goal was to do 6-12 pickups at “5K” pace. If they felt shitty, I planned to do less or just not do them at all. I use “5K” loosely because I know what Hanson’s says my 5K pace should be for my marathon goal (5:47-5:57), but I also know what my last 5K pace actually was (6:03/mile). That was too many numbers for a Tuesday afternoon where I’m not supposed to be training.
I resolved to warm up for two miles and make it my goal to do two pickups each mile for the rest of the run if it felt okay. I hit lap at the beginning and end of each 30 second increment so I could review it later. I was actually pretty happy with the pace for each pick up:
- 5:56, 6:18, 5:51, 5:51, 5:51, 5:55, 6:04, 5:53, 5:48, 5:58, 5:48, 5:49
Three of them were technically “off pace”, but I was pretty happy with the result. It felt pretty good to pick up the pace but 30 seconds was just long enough that I wasn’t too fatigued or out of breath, but it got my legs moving. I went home and did my lower body, core, MYRTLs, and NTC’s Perfect Alignment workout.
Wednesday:Core/Strength/MYRTLs + 2 Miles Easy + Pole Fitness
Wednesday’s are my “rest” days from running following the Hanson’s schedule, but I’m playing around with the program modifications for round two to try to run seven days per week every other week during training. I want to see how my body feels doing this before I begin training and see if the added miles are worth it. I want to be able to run more volume, but I would rather feel fresh for my Thursday tempo runs. My legs were confused as to why I was running on a Wednesday, and I kept it in my new recovery range for my new marathon goal. It was fine, but it was only two miles so we’ll see. But later in the week, I ended up taking some rest days so I probably could have done a few extra miles. Oh well. It was a good attempt and it’s still recovery time, so I’m only doing what I feel like doing.
I did my legs, core, MYRTLs and strength work before work, and headed to pole after. The competition is Saturday, and I had a good run through of my routine. I’m so ready for the competition to be over so I can begin working on new things!
Thursday: Core/Strength/MYRTLs + 5 Miles Easy + Pole Fitness
Core/strength happened before work, and my post run pole class went really well – nothing to report on there. But in between work and pole, I went for a run in the parkway. Three miles into my five miler, a guy was jogging in the opposite direction of me. I usually smile at everyone I pass – especially there, because most days the faces I see there are familiar, regular runners. The guy turned and tried to fall into step with me and this was the conversation that went down:
Random guy: “Hi, what’s your name?”
Me (confused, pulls out one of my earbuds), “um, Allison.” I start to put my earbud back in.
Random guy: “Hi, I’m Ned, so you are jogging today?”
Me (annoyed at this point because I just want to finish my run and don’t have a lot of time before I have to get to pole class): “Yep.” I start to put my earbud back in again and pick up the pace.
Ned (starting to sound winded): “Well, how old are you?”
Me: “Uh, 33.”
Ned: “OHHHHH DAMN, SORRY!”
…and he takes off in the other direction. So apparently, all I need to do to scare people off is tell them my age!
We started negotiating our teacher contract and I didn’t get home from work until pretty late. So it was sushi and rest.
Saturday: Pole Competition!
I suppose I should do a separate post on this at some point It was REALLLY fun, though! Spoiler: I didn’t win but I did really well!
Sunday: Jacobsburg 10 Mile Trail Race
I didn’t run this as a “race” and I’ll do a post on that soon. I LOVED running the trails at Jacobsburg!
♥ Run: 30 Miles ♥
How was your week?