week: 12/29/14 – 1/4/15
total miles: 29
easy miles: 23
fast miles: 6
strength workouts: 2
overview: this week felt like a giant failure! both my interval and ladder workouts were really hard for me at paces that felt ok a month ago. i was sick last week and the week before that was a cutback week, so i am hoping this was just my body getting back in to the swing of things.
monday
planned workout: 40 minute strength circuit
actual workout: 40 minute strength circuit
how did it go? 10 minutes on the bike, 10 minutes of abs, 10 more minutes on the bike and 10 minutes legs and glutes – all with 12# weights. i get sweaty and feel challenged during these workouts, but i never have DOMS. i need to figure out if that is a good thing or not.
tuesday
planned workout: 6 easy miles in HR 2
actual workout: 6 easy-ish miles on hills (HR average was 4 beats over zone 2) @ 11:06 pace
course: downtown loop
weather: 39*/dark
gear: brooks purecadence 3, lululemon brushed speed tights, swiftly tech tank, and run your heart out pullover
nutrition: cereal and coffee for breakfast, subway club and baked lays for lunch. no GI issues
how did it go? this run felt good. i tried to keep things easy for the most part, but to stay in zone 2 i would have had to walk the hills and that was not happening.
wednesday
planned workout: 40 minute strength circuit
actual workout: none! went shopping instead 🙂
thursday
planned workout: 6 miles with 4 x 800 @ 3:49 and 400 recovery
actual workout: 6 miles @ 10:16 pace with 4 x 800 @ 3:52, 4:05, 4:01, 4:04
course: purple striders
weather: 37*/overcast/windy
gear: brooks pureconnect 3, athleta relay tights, lululemon think fast long sleeve shirt, brooks essential vest
nutrition: i really can’t remember what i ate, but i didn’t have any GI issues
how did it go? i was totally pissed at myself for not being able to hit the 800s in 3:49. i ended up walking parts of the recoveries on the last 3 intervals. i did feel slightly overdressed and wished i had worn thinner tights and a thinner shirt.
friday
planned workout: rest
actual workout: 40 minute strength circuit
how did it go? same as monday.
saturday
planned workout: 12 mile ladder with 1-2 @ HR zone 2, 3-4 @ HR zone 3, 5-8 @ 8:55 pace with 2 minute recovery halfway, 9-10 @ HR zone 3, 11-12 @ HR zone 2
actual workout: 12 miles @ 10:53, 12:26, 9:55, 10:27, 9:07, 8:58, 8:45, 8:58, 12:24, 12:10, 13:38, 13:07
course: chestnut and fairview
weather: 60*/rainy/windy
gear: brooks pureflow 2, lululemon dart & dash shorts, swifty tech short sleeve crew, brooks essential vest
nutrition: thai food and snacks for dinner, coffee for breakfast, peanut butter chocolate gu at :30, salted caramel gu at 1:15, and wild berry nuun
how did it go? the lady that yelled at me to “put on some clothes” can kiss my ass. after i got over the shock of that everything was going great until i shit my pants. i might have to start wearing a diaper when i run. actually, i haven’t had much GI distress recently, so this may have been due to the 5 hours spent in the bed the night before with all snacks imaginable while binge-watching gossip girl. cramping started around mile 9, and i had to take frequent walk breaks and dead stops after that. the miles at race-pace did feel hard, but not too bad. i think i could have pushed myself harder in better weather conditions. overall i really liked this workout and can’t wait to do it again and not poop myself.
sunday
planned workout: 5 easy trail miles
actual workout: 5 easy trail-ish miles @ 12:12 pace
course: keriakes
weather: 45*/overcast/windy
gear: puregrit 3, lululemon dart & dash shorts, athleta fast track tank, reebok windbreaker
nutrition: nothing and no GI issues
how did it go? it’s been raining so much here that i figured the trails would be way too muddy, so i did this on the packed gravel at keriakes park. took it really easy and didn’t look at my watch once.
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