My last week of freedom before the start of the 2015-2016 school year! Last Sunday, I ran the ridiculously hilly Perk Up Half Marathon. Though it went well, I was a little fearful for the effect it would have on my upcoming week. I didn’t want to taper or recover from it, which I realize sounds stupid and stubborn. I had one more week of climbing in mileage to get through and I didn’t want to slack – next week is a recovery week! I kept telling myself that everyday. After considering the past three weeks (two consecutive weekends of racing, a week of running on total hills while vacationing at Babcock Lake, and my highest mileage weeks of my training yet), I had the following goals for the week.
- Pacing: For any runs that were to be recovery or aerobic, keep them on the slow side. For my speed workouts, start all intervals on the slower end of the prescribed range and progress from there. Recover for the 20 miler and use up whatever my legs had left. When my mileage was lower, it was easy to be on the faster end of these ranges. If I want to run all of the miles, I need to really embrace the easy running philosophy.
- Terrain: Although I need to be more regular about running hills, I wanted to keep the majority of my week flat so I could get the miles in, but hit the roads and some hills for the 20 mile run.
- Cross-Training: Since I’ll really miss the freedom of going to pole class whenever I want, I made pole my cross-training priority. I planned to try to stick with the yin yoga after harder workouts, and abs as often as possible. Minimal to no biking because of the mileage jump, but possibly getting in the pool to swim once (but the pool was closed this week for it’s annual maintenance). Mostly, I wanted to run and do pole to enjoy my last week of freedom.
Monday, 8/17 – 5 Mile Recovery Run + Pole Fit + Strength/Core/PT +Yin Yoga
I really wanted to get a longer run in today, but I knew it was dumb and asking for an injury to do anything more than a recovery run. I headed to the Plainfield trail and actually felt decent, though my quads were still feeling a bit like Jell-O. Overall pace, 8:36.
Headed to pole class but felt tired in general and didn’t accomplish much, and then off to the gym to lift some weights and do my PT. I also did some speed drills and MYRTLs and an ab circuit with weights. When I came home, I knew I needed a good stretch for my quads so I went back to this yin yoga video:
You don’t need props to do these poses and can use whatever you have laying around the house (pillows from your couch, foam rollers, etc). I happen to have a lot of props since I teach yoga (I haven’t actually taught in about a year) and took full advantage of them today:
Still not feeling recovered but also not feeling terrible, I headed out for my second longest run of the week with the intention of keeping the pace on the easier side of my general aerobic range (7:14-8:14). I was able to negative split the run, with the first half being in the 8:00-8:10 range and the second half being in the 7:50 range. Final mile was a fast finish mile, and my overall pace was 8:01.
Headed to pole class and made some progress on a few poses but nothing too significant. When I got home, I did my MYRTLs and a quick 15 minute ab circuit. My sister-in-law came over to sit by the pool for the afternoon and soak up the last few days of relaxation before I go back to work, and we did some yin yoga to stretch:
Wednesday, 8/19 – Specific Endurance Intervals (20×400) + Strength/PT + Pole Fitness + Yin Yoga
I wasn’t sure how this workout was going to go because it was 88% humidity and HOT outside. I knew from the previous week that the Lehigh athletes get the the track around 8am, and I didn’t want to interfere but really wanted to run as early as I could to avoid the strong afternoon sun. I got there a little after 6am, as the sun was rising:
The workout was to warm up for 2-3 miles, and then do 2x(10×400) – 1 minute recovery between each 400, and then a full recovery between sets. So 10, recover, 10 more for a total of 20. The workout called for 5K to 10K pace. I used the McMillian calculator and used their prescribed times for 400s but took 5K-10K pace into consideration (that’s a little slower) since I was doing so many repeats and came up with 1:25-1:35 as my range for each 400. I was pouring sweat by the end of my first warm-up mile and drained my whole water bottle by the third mile – and I was still in my warm up (found a water fountain that I didn’t know existed though, SCORE!). My first set of repeats went by fairly quickly, and I walked each of my 1 minute recoveries. The air was SO THICK! I also walked a 400 after the first set since the workout said to ensure a full active recovery between sets. The second set was definitely more difficult, but I was able to stay consistent and within my goal range:
Set #1 (10×400): 1:31, 1:29, 1:29, 1:28, 1:28, 1:27, 1:29, 1:29, 1:29, 1:30
Set #2 (10×400): 1:31, 1:29, 1:29, 1:28, 1:29, 1:31, 1:29, 1:29, 1:30, 1:30
I was happy I was able to keep them all in my goal range since I was doing so many of them. The most I’ve ever done for 400s was 12×400, and that was in the late spring. I did a three warm up and a two mile cool down at a recovery pace, I walked the each recovery – including one full 400 around the track. I didn’t stop my watch for any of it – the whole workout was 12 miles and with the warm up, cool down, 400s, recovery walks, it was a 9:06 pace. The intervals are the focus of this workout, not overall pace.
Did my drills and MYRTLs at the track, then headed to the gym and spent an hour doing some upper body, core, and PT exercises. At pole that night, I finally was able to get into a “French Press” – I was having trouble grabbing my foot for the past week and wanted to get it so badly!
Thursday, 8/20 – 5 Mile Recovery Run + Pole Fitness
As the week was winding down, I still had two tough run workouts on the schedule after this recovery run, so I went nice and easy on the run and headed to pole class. No abs, no yoga, no lifting, no extras. Just enjoyed an easy run around Lehigh Parkway (overall pace, 8:52) and started working on some new moves at pole. One pose I began working on is called an Ayesha- it’s really impressive but so hard. It might be a little while until I have some good pictures of that one!
Friday, 8/21– 10 Mile Tempo Run w/4 Miles @ 15K-Half Marathon Pace + Pole Fitness
I was happy with how this run went, especially considering the weather. I ran pretty early because once again, the weather was showing 93% humidity. I didn’t know the humidity would drop as the day went on and I wanted to get it done before pole class at 9:15am. I was out running super early – and in the humidity, of course. I kept the pace easy for the first 5 miles, hit my tempo miles and cooled down for a mile. I like to try to push the tempo miles off until later in the run so I can do them on tired legs. My tempo miles progressed from half marathon pace to 15K pace: 6:57, 6:52, 6:44, 6:38. Overall pace, 7:34. I cooled down for a mile, and headed right to pole, and that was it for the day. I wanted to enjoy the rest of my day since work is starting on Monday!
Saturday, 8/22 – REST!
First actual rest day since 6/22! I thought I might try to get to the gym for a swim, but I was content with sleeping IN (well, 8am) and spending the morning running errands with my husband and the afternoon at my brother in law’s house, who had a tye-dye party. So much fun! I knew I still had a 20 miler on tap for Sunday and this was my highest mileage week yet. I want to make it through my recovery week next week and get into the 70 mile weeks so I figured that finally, I would rest!
Sunday, 8/23 – 20 Mile Run + Core + Yin Yoga
Met Mark and Kathy for our long run. We haven’t gotten together for a long run since before school ended, and the weather was AWESOME. Perfect temps. We had a great run and the miles flew by – overall pace was 7:38! We also had a fast finish mile – 7:12. Came home and my sister in laws came over and we did abs and yin yoga poolside.
It was a great day, and a great summer! Back to work on Monday!
Swim: 0 meters ♥ Bike: 0 miles ♥ Run: 67 miles
As the mileage has gotten higher, I’m finding it harder for me to find the time and motivation to add in the swimming and the biking. I’m going to really have to prioritize next week as school starts up, especially since I want to continue going to the pole studio. I really like swimming before work, so I know as school begins I will get in the pool more often. As the miles climb, I’m keeping the focus on running and adding in a second workout of cross training in when I have the time and energy. As for now, I have a reduced mileage week coming up next week, and it’s coming at a good time! I’m ready for a little break to let my legs absorb everything I did in the past four weeks.
How was your week? Any good workouts on the schedule for next week? Do you take recovery weeks in your training cycle?