I can feel the cumulative fatigue in my legs for sure at this point! When my run doesn’t have a specific focus (like track work, tempo runs, etc), I’ve keeping the pace on the slower end of my aerobic or recovery zone. In the beginning, when I was running less mileage, it was more feasible to log faster paces on all of my runs but right now, my legs are tired! I have one more week of this and then, taper time! I can do this. I can do this. I just need to say it out loud. It’s not that I don’t want to be running – I do – but the highest mileage weeks happened to fall right at the beginning of the new school year and during an awful heat wave. I know, I know. You’re probably sick of hearing me whine about it. I’m sick of hearing me whine about it!
Monday, 9/7 – 8.5 Mile Recovery Run + 10 x 10 Second Hill Sprints + Pole Fit
This workout was the day after my Labor Day bash. Even though I barely drank at all, I felt exhausted and hung over. I slept in and cleaned up from the party so I didn’t run until about noon, which was dumb because it was really hot. By the time I finished this torturous run, it was in the 90s. I managed a fast finish mile, and I forced myself to do my hill sprints since I was parked by an ideal hill. I haven’t incorporated mini hill sprints like these since I lived at my old house, because I had the perfect hill to do them on. It’s hard to find a good hill for these! Kept the overall pace for the run in my recovery zone, 8:39. After the run, I did drills, MYRTLs, and core at home. At night, I headed to pole class, which was fun, but uneventful. I was so tired all day!
Tuesday, 9/8 – Specific Endurance Intervals: 10×1000 (Total Distance, 12 miles) + Core
Well, skipping it wasn’t an option and neither was moving it to a different day because I wanted as much distance between this workout and the half marathon but…
I didn’t even consider running outside because I wanted to really hit these intervals hard. I wasn’t even mad or cranky about it, I just drove to the gym and got it done. The goal for the run was to run the 10x1000s fast and with a very short recovery between each one – one minute active recoveries. I actually had a great run and really enjoyed the workout. It was nice to be on the treadmill for this because I was able to sort of negative split my run by default because I could control the pace. I say “sort of” because 1000 is about .62 of a mile, so a few times I zoned out and lost track of when I actually started the interval. My recorded times seem to be all over the place because of that, but I increased the pace with each interval so technically, I did run a negative split. I would use the stopwatch and lap button on my phone to record my interval times, and I made sure to start at the slow end of my range. For 1000s, McMillian gives me a range of 3:41-4:00 per interval. 3:41 is about a 5:55 pace, and 4:00 is a 6:26 pace. My intervals ended up as 4:00, 3:47, 3:53, 3:51, 3:45, 3:44, 3:44, 3:49, 3:46, 3:41. I walked/jogged my 1 minute recoveries, and I ran the cool down for an overall pace of 7:58. I wasn’t spent by the end so maybe I could have started faster. Either way, I was happy with the workout and I had enough energy at the end to do drills, MYRTLs, and a 15 minute weighted ab circuit before leaving the gym.
Wednesday, 9/9 – Strength/PT + 9 Mile General Aerobic Run + Pole Fitness
I got up and went to the gym before work, and got in about 45 minutes of lifting, PT and abs. Nothing too eventful there, but I was glad to get a strength session in. I went to work and found this awesome email waiting for me:
Ahhhhhh! I’m going to use my time from Chicago last fall when I register so I can sign up on Monday. It’s a rolling entry process where it opens on Monday for anyone who beat their BQ time by 20 minutes or more. It opens again on Wednesday for those who beat their time by 10 minutes or more, and then Friday for those who beat it by five minutes or more. The following Monday, it reopens once again for all qualifiers regardless of how many minutes you beat your time by. I ran a 3:08 in Chicago, so I’m good for Monday but I hope one of my fall marathons can get me a little faster of a time for better seeding on race day. Last year was the first year I ever got to start in wave 1, and I loved it! I think the cutoff for wave 1 is usually around 3:11 or something, so fingers crossed the 3:08 does the trick regardless of what happens at Hartford or Indianapolis (yup, a second marathon on the horizon! I keep forgetting I signed up for that) a few weeks later.
After work, it was another shit show run in the awful heat where I just barely avoided crapping my pants – pace wise, it was good. I even managed my last mile to be a fast finish mile and significantly faster than the rest of the run. Overall pace, 8:01. I felt like garbage when I was done and headed to pole class – my sister in laws took one look at me and asked what I was so cranky about. I just needed a minute since I felt like I almost died from heat exhaustion, but other than that I had a great class!
Thursday, 9/10 – 15 Mile Medium Long Run
All week, I anxiously awaited this day since the weather was showing low 70s and CLOUDY! But it also showed rain. I didn’t care. I was running outside. But as the day wore on, the flash flood warnings came through and it was seriously pouring. Even Weather Kitty was all “WTF”:
Whatever. Just whatever, Mother Nature. Let’s be clear about something: I run in the rain. Actually, I really enjoy it. But after fighting the heat and the elements lately, I just didn’t have it in me. Plus, I wanted to run on flat terrain because of the half on Sunday. I was planning to do this run on a cinder trail next to a creek, and with all of the flooding I figured it might be a huge muddy mess. So I logged my longest run ever on a treadmill. Oh, how the mighty have fallen…I think I used the treadmill the same amount of times in the past two weeks as I have for the entire winter. Maybe I’m exaggerating. Who knows. Either way, I’m sick of fighting the weather so I just didn’t. I separated this run into five 5Ks and made it my goal to run each one faster, but still conservative. The first 5K I warmed up and set the treadmill at an 8:12 pace, the second was set to an 8 minute pace, third was set to 7:53, fourth was 7:47 and the last one began at a 7:42 and I increased the pace every quarter mile until I was just around half marathon pace. It felt pretty good. I started slowing down and bringing my pace down over the last half mile. Overall pace, 7:56. I rewarded myself with Thai takeout after that and convinced myself I could start carbo loading for the half.
Friday, 9/11– Double Recovery Run: 4 miles AM, 4 miles PM + Core/PT
I know, I know, I planned to make Fridays (or at least one day) my rest day but the absence of a 20 miler this week, there was no way for me to hit that 70 mile mark and I really wanted to log a few weeks of those before my taper. The morning run was rough, and I kept it easy (I’d like to say I had to “try” to keep the pace easy, but that would be a lie): 8:59 pace. I felt much better in the afternoon and averaged 8:38 for the second four miler. I felt pretty motivated so I went to the gym directly after and spent a little over an hour doing drills, PT, lifting arms and abs. I did make it home for another pizza date and couch time with my hubby, too.
Saturday, 9/12 – 5 Mile Shakeout Run + Pole + Core
I headed down to the Plainfield trail for a relaxed and easy shakeout run, 8:41 pace. It was humid, but it was 66 and overcast so I didn’t care about the humidity. My legs felt tired but I felt like I could go faster, but I kept reining myself in because I knew the half was on Sunday and I had several weeks of long miles on my legs. I headed to pole class after my run (the studio is literally five minutes from the trail I run on so it’s hard for me to pass up a class if I’m over there) and had a great class! I’ve been trying this pose called a Janeiro lately but haven’t had any luck. I watched the instructor do it again, and it just sort of clicked. I was also working in a sweet combination and git a video of it…one day I’ll figure out what to do with those on here. The Janeiro is on the top left, and the other two are called the Reverse Ayesha and a variation of it:
Sunday, 9/13 – VIA Half Marathon (plus a short warm up)
Hehe. You’re going to have to wait for the race report for this one, or you can get a spoiler by following me on Instagram! 🙂 🙂
Swim: 0 meters ♥ Bike: 0 miles ♥ Run: 71 miles
How was your week? Any races/long runs that rocked your world?