Now that I’m back on an official training program, I’m going to try to get back to weekly recaps of what I’m doing.
Week of October 30, 2017
Monday 10/30: My husband was out of town so I had to run in the afternoon when the kids were at Girl Scouts. The plan called for a 60 minute easy effort run, so HR under 140, with 20 second pickups at 10K pace at the end of every mile. This run was super frustrating from the beginning. Even standing still, my HR would not settle down. I’m sure it was a combination of the strange time, lots of coffee earlier in the day and the stress of trying to squeeze in my run while the kids were occupied. 3.9 miles, average pace 15:14, average HR 143. Ouch. I questioned many times during this run why on earth I had chosen to follow this plan. Also did my 5 minute strength circuit.
Tuesday 10/31: The plan called for a 60 minute Recovery Run, which meant I had to try to keep my HR under 60 minutes. Given the fiasco of the night before, I knew that I would have to give up my beloved pre-run coffee to have even a chance of keeping my HR that low. And it went better than I expected. 3.7 miles, average pace 16:03, average HR 125. Plus 5 minutes with the resistance loops to strengthen my hips.
Wednesday 11/1: Another 60 minute easy effort run with pickups. This one went a million times better. My first mile was still rather slow for me at 13:50. But I was able to pick it up to an almost normal pace after that. 5 miles, average pace 11:54, average HR 136. Another 5 minute strength circuit.
Thursday 11/2: The plan gave me the option of a recovery run or rest, and I chose rest. I did get in my 5 minutes with the resistance loops.
Friday 11/3: 60 minute free run. I took the opportunity to do the first four miles with some friends. This was the first run in close to a year where I didn’t have a heart rate alarm set, and I definitely stretched out the reins at the very beginning of my run. My first four miles were 9:34, 9:24, 9:14 and 9:29. After that I slowed WAY down to finish out my hour. 5.8 miles, average pace 10:13, average HR 146. I did think it was bizarre that I was able to run significantly faster without a corresponding big increase in my HR. Later did my 5 minute strength circuit.
Saturday 11/4: The plan called for a 90 minute easy effort run (under 140) with pickups every mile. Because it was two weeks out from the Norfolk Harbor Half Marathon, I decided to do a 2.5 hour easy effort run with pickups every mile. I figured that my race probably won’t take me much longer than that, so it would be good to be on my feet for about as long as I will be racing. But this run was not the confidence boost that I hoped. I had trouble controlling my HR throughout the whole thing and all but one of my miles was over 13 minutes. I know I’m not supposed to be paying such close attention to that but I still did. I ended with 11.2 miles, average pace 13:22, average HR 144. I did wonder if pushing harder the day before had an effect on my HR for this run. And the resistance loops work I did afterward felt pretty rough.
Sunday 11/5: Rest.
Totals: 29.6 miles, completed all 6 of my mini-strength workouts
Week of November 6, 2017
Monday 11/6: easy effort 60 minutes with pickups. 4.9 miles, average pace 12:12, average HR 136. Felt like I’m getting the hang of things. Plus 5 minute strength circuit.
Tuesday 11/7: Recovery “run,” or really Recovery shuffle. This attempt did not go nearly as well as my last. 3.2 miles, average page 18:27, average HR 133 (oops). Once again wondered what the hell I’m doing with my training. Put in 5 minutes on the Bosu anyway.
Wednesday 11/8: Easy effort 60 minutes with pickups. 5 miles, average pace 12:06, average HR 139. Plus 5 minute strength circuit.
Thursday 11/9: Had an optional rest day today, but decided I needed more practice with the recovery runs so did that instead, even though it was cold and rainy and it would have been very easy to stay inside. Went a little better? 3.4 miles, average pace 17:08, average HR 129. Plus 5 minutes with resistance loops.
Friday 11/10: 60 minute free run. Most of my friends were doing shakeout runs for the Richmond Marathon and Half Marathon the next day, so I made plans to meet up with two different groups, one after the other, for 3 miles each. 6.2 miles, average pace 10:25, average HR 147. Did the 5 minute strength circuit later in the day.
Saturday 11/11: 90 minute easy effort run with pickups. It was COLD, about 20 degrees when I started. But I dressed right and as long as I was moving I felt pretty good! 7.7 miles, average pace 11:42, average HR 141. Plus 5 minutes on the bosu.
After my run, I went to mile 24 of the Richmond Marathon course to cheer on some friends. It was fun to see everybody at that tough part of the race. And kind of surprisingly, it made me really, really want to run Richmond again. I might have to rethink my marathon plans for next year.
Sunday 11/12: Total rest day.
Totals: 30+ miles, 6 mini-strength sessions. Overall this was a MUCH better week than my first week, and helped me to feel like this training might actually work for me. Onward!!