My Week 7 is composed of 6 runs: 3 mile, 4 x 800, 3 mile, 45 minute tempo, 4 mile race pace and 1 hour 45 minutes 3/1. Runs completed during week 7: 5/6.
I knew I wouldn't be able to follow the plan exactly this week because I'll be visiting the shore so I changed things up. Monday: 3 rainy miles. It actually felt really nice to run in the rain. A nice change up from the brutal heat. I've been really focusing on stretching and foam rolling after my runs. I really neglected this and I think that is why I was hurting last week. Tuesday: Track Tuesday! My first ever. I feel like a big girl *said in funny voice*. I was really proud of this run. When I did the 400 repeats, I stopped completely after each one to recover. For the 800s, I did a recovery lap. So for the entire workout, I was actually running. I took one quick swig of water 1/2 way through but that was it. I did 1+ mile warm-up. Once I came around the track to the area labeled 800, I started my first repeat. I kept myself in lanes 3-5 (when people were in my lane, I'd move closer to the center or away from the center depending on my speed compared to theirs). I'm not sure if that added any meaningful distance, but I'd rather be doing a little bit extra than cheating myself. My fastest 800 was the third - 800m in 3:35. Side Note - I love SmashRun.com. It allows you to select portions of your run so you can break down your pace. It also gives you a ton of insights into your running data. I highly recommend! I've included my graph below from Tuesday's track workout. You can clearly see the 4 repeats. Repeat #3 was the fastest, followed by #4.
Wednesday: Long run of the week. So, as you may already know, I run but I'm not an advanced runner or anything like that so I'm still fumbling my way through this all trying to get better. So, I'm an idiot for doing this the day after speed work. More experienced runners probably already knew not to do their long run after speed work, but I didn't. I learned the hard way! When I first started, my legs were DEAD ? I thought to myself, "okay. I'll just do the full time easy pace and do the 3:1 next week". After a mile or two, I got into a groove and decided I wanted to do 3:1. I didn't have a gu, so I had to improvise and brought Jelly Belly Jelly Beans. It was fun to be surprised with what flavor I picked each time. I really liked when I got the pear flavor and the apple flavor. Both were light and refreshing. Not so much the chocolate, too heavy tasting. The cinnamon was flat out gross while running. Overall, I ate too many. I ate some before I ran and I ate a bunch while I was running. Too much sugar (I was still on a sugar high at like 10PM). Overall, they did what they were supposed to do! I felt re-energized each time I'd have a few. I probably won't use those for the 1/2 but anytime I get into a pinch, I certainly would.
So, I'm running and running. I tried not to concentrate on pace for the first 3/4 of the run and really focus on quick feet and how I felt overall. Following Hal's plan, the last 1/4 mile of the run needed to be progressing. Mile 8 and 9 were negative splits. Last two miles were in the 9's. Overall, 10:31 average pace. I made sure to really stretch well and foam roll after. All this foam rolling is turning me into a cheetah. See what I mean?
Thursday: Slow 3 miles. Goal was to keep my heart rate low, shake out my legs and just enjoy the run. Average heart rate was 152. A little higher than I would have liked for a run like this, so next time I'll be working on that.
Friday: We headed down to Wildwood, so no run today! I included a couple of pictures from the weekend below. Saturday: Rainy tempo run. It was raining so hard, I really loved it. It was such a nice change from the heat and humidity. I also LOVE running on the boardwalk. I wish I could run on them every day. It feels like so much less impact and there is so much to look at on the boardwalk that time flies. Sunday: I was supposed to do 4 miles at race pace. With warm up and cool down, it would have been about 6 miles but after driving home over 2 hours and walking a ton this weekend, I was exhausted and took a rest day. Kinda irritated with myself because I was so close to getting all my runs in. Missing runs like this will definitely come back to haunt me if I miss my goal for the half marathon. Week 8 has officially begun! We'll be traveling again this weekend, so I've got my schedule made up to make sure I fit in all of my runs. Tuesday will be a double workout to fit everything. I'll be sure to make a full post about how week 8 goes. XOXO, Wilk
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