Training Week 74
My next race is the Fools 5K on April 2nd.
Day 512 | March 14, 2011: yoga
Yay! I started my week off with yoga. I did the Yoga Works Beginners DVD and really pushed myself – my muscles felt sore (Or maybe they were just sore from Sunday’s race? Ha ha.)!
Day 513 | March 15, 2011: 5.25 m run (2x(4×400)) + strength class
400s sounded easy after running a 5K two days earlier. Ha. They started out easy. I was working hard and covered and sweat at the end!
I did a 1 mile warm-up (@6.5mph/9:14mm), the first 4×400 @7.8mph (7:42mm) with 1:30 recoveries (@6.5mph/9:14 mph), and a 2:30 recovery (@6.5mph/9:14 mph) between sets, the second 4×400 @8.0mph (7:30mm) with 1:30 recoveries (@6.5mph/9:14 mph), followed by a 1 mile cool-down (@6.5mph/9:14 mph).
Ugh. I think I have a callus forming on the left side of my left foot, where I land on it. And I don’t know what to do about it. It hurts sometimes. I am trying to land more in the middle of my foot and not so much on the outside, but it’s hard!
Distance: 5.25 | Time: 45:15 | Incline: 1.0
In the evening, I went to the Grayslake Running Club (GRC) strength class and played worked out with kettlebells for 45 minutes! It was fun! And intense. I was definitely walking funny the next day! And the next day… and the next day…
Day 514 | March 16, 2011: rest
Day 515 | March 17, 2011: 12.7 m run (4 + 8.7) + 2 m run
So. My sore legs – that damn kettlebell workout really got to me. In a “holy crap, have I really not been using those muscles?!” sort of way. I started off this long run with four slow miles in my neighborhood. I finally felt warmed up around mile 3.5.
Then I went to Grayslake to meet 3 people (at 5:15 am!) from the running club. We ran 4.5 miles, then about 7 more people showed up (at 6:00 am), and we ran another 4.2 miles (the bonus .7 miles was a cool-down). My legs felt really great when I was runinng with the club, and despite the wind, we were pretty speedy!
This was another long run where I felt like I could just keep going. I wanted to, but had to go back home and work. Oh well. Maybe next time I can keep going!
Run stats: I wore my orchid Asics Cumulus 12s. I wore bermudas and a long-sleeved wicking shirt (and gloves for the middle 4.5 miles). I stopped and took vanilla bean GUs at 4 and 8.5 miles and drank about 12 ounces of water.
Distance: 4.0 | Temp: 50° | Time: 39:10 | Avg Pace: 9:47 | 1: 9:50 | 2: 9:44 | 3: 9:47 | 4: 9:45
Distance: 8.7 | Temp: 49° | Time: 1:19:04 | Avg Pace: 9:05 | 1: 10:18 | 2: 8:57 | 3: 8:54 | 4: 9:12 | 5: 9:17 | 6: 8:56 | 7: 8:49 | 8: 8:26 | 9: 6:11
In the evening, I ran two miles with Steven! I miss running with him. We are running a race in Kansas City in April with his dad and brother, so maybe we will run together a bit more now.
Distance: 2.0 | Start Temp: 66° | End Temp: 66° | Time: 23:34| Avg Pace: 11:45 | 1: 11:11 | 2: 12:18
Day 516 | March 18, 2011: yoga
My legs were still killing me on Friday (from Tuesday’s kettlebell workout), so I did some yoga. It helped a little bit.
Day 517 | March 19, 2011: 8 m run
On Saturday’s run, I finally felt like the muscle soreness in my quads was going away. FINALLY!
The 8-miler was supposed to be a sort of tempo run (all 8 miles at 9:10 pace), but ended up being a slow mile, 6 miles near tempo, then a fast mile – for an average of 9:10. Ha ha. Oops. At least the pace felt nice and easy (which was a shock, considering I ate out the night before, and was very full when I woke up).
The funny thing about this run is that it was in the 20s, but I was in Iowa, and all I brought was capris. The capris worked fine, but at the beginning of winter, I would have been wearing tights if it was in the 20s! Ha. I will have to remember this when it starts getting cold again next fall.
Distance: 8.0 | Start Temp: 25° | End Temp: 27° | Time: 1:13:02 | Avg Pace: 9:07 | 1: 9:34 | 2: 9:16 | 3: 9:14 | 4: 9:07 | 5: 9:15 | 6: 9:10 | 7: 9:10 | 8: 8:10
Day 518 | March 20, 2011: rest
Week Summary: 27.95 miles
Well, I got my rest week! I feel laaazy! Oh well.
Themocracy
Still, even with a “rest” week, you worked out hard!
You feel lazy after all that running? Wow!
And I can’t believe you woke up to run 4 miles before meeting your running group at 5:15! That’s so early! Do you run with a headlamp or are your streets well lit?
I have a headlamp but it’s really dim – I think it needs a new battery! My streets are well-lit enough, and when running with the club, other people had headlamps on 🙂
Nice week of training! It must be really nice to be able to run/workout with a running club – holds you accountable and I am sure makes it more fun.
Running with the club is incredible! Are there any running clubs where you live?
Great week of training! That was one early run with the running club.
Rest week???? Your rest week looks like my regular week. No wonder you’re getting so speedy. Our speedwork “coach” told me that I need to run more mileage in order to be a stronger half marathon runner. I think you’re proving that to be true!
Thanks 😉 Are you thinking about upping your mileage? Or are you still taking it easy on your shin?
Wow, you are SO not lazy! Your rest week is what I aim for! Way to go. Good luck on your upcoming 5K!
Thanks 🙂
Great week of training! Keep it up! I can’t beleive you meet people at 5:15am to run! I can’t get anyone else to join me in the mornings! I think there are quite a few people run the half marathon from my running group, but maybe only one person who I train with every week. All the other people are faster than me!
I was telling my BF about meeting people that early to run – she says no one in her group will meet then! I even have a guy (my 5K pacer) meeting me this Friday!
I cannot believe there are people in the group faster than you. You are so speedy! What is your half goal time (if you have one)?