I had a really nice long break from work. My place of employment observes the Passover hoidays, so we get several paid holidays during this time. I decided to combine some vacation days with those work holidays and I ended up having 12 days off from work. During that stretch, I travled to California to visit family, and then my children were home from school for spring break. I managed to run most of those days. So let's pick up where we left off.
I had a really great 10 mile tempo workout on tired legs on Wendsday April 5th.
Thursday 4/6 4 Miles 35 minutes at recovery effort and 8 x 30 second strides at 10k pace. This was a recovery effort, and I was so tired from the previous days workout. The strides at the end felt difficult.
Friday 4/7 Rest day, I drove out to Southern California with my husband and my two kids. I stayed up a little late and drank a little too much.
Saturday 4/8 6.5 mile cutdown run. It is pancake flat in Oxnard California, the weather is much cooler, and the air is more humid.
|Oxnard is full of farm fields.|
|And we are a stones throw away from the ocean.|
But, I still was dreading this run. My plan was to wake up at 6 am to go run and then link up with my family for breakfast. At 6 am it was still dark, and my mother had warned me that it is not as safe as it used to be in my hometown. I decided to eat breakfast, go to Target, and then run at 9 am.
My workout was 30 minutes at 9:00 pace and 20 minutes at 7:30 pace. The 9:00 minute pace didn't feel hard, and about 20 minutes in I started to do some strides to warm up into 7:30 pace. I felt tired from Wednesday's hard workout My split times for the 20 minutes were 7:32 (ok) 7:41 (uh-oh), and 4:48 for .63 miles (7:37 pace).
About 16 minutes into the tempo portion I saw a group of high school boys running towards me. I think it was either the HS soccer or distance track team. I let them pass me, and then I ran about 100 meters and flipped a u-turn so I could follow them. I was really hurting but, these boys gave me some motivation to finish the tempo portion. Here's the data
This run was not a confidence booster at all. I can't believe that I used to run half marathons at the tempo pace that I was trying to maintain.... I'm trying to trust the process. And that marathon training has more volume/mileage than half marathon training.
That same day I visited family, went to a bridal shower, and again stayed up really late.
|My beautiful cousins and I'm the short one on|
Sunday 4/9 40 minute shakeout run. I didn't want to get out of bed... Again I was so tired. But, once I got started the run went by quickly. I noticed that the roads in CA are full of pot holes, and some roads are slanted to help drain water.
Later on that day I had some of the best sushi ever
Total Miles for the week 35.1
Week of April 10-16
Monday 4/10 6.4 mile cutdown run- We hopped in the car early for the six-hour drive back to Las Vegas. Since I drove out to California, my husband drove us home. We got back into town, unpacked, started laundry, and then I went grocery shopping. I had been tempted to skip my workout because I was running long the following day. But, since I am following a structured training program I knew that the last long run was not meant to be run on fresh legs... It was too hot to head outside so at 4:30 in the afternoon I hopped on the treadmill. The workout was 30 minutes 9:00 pace and 20 minutes 7:45 pace. I gutted this run out, and then I ran short cool down. I think deep down I knew that I was in for it the following day.
Tuesday 4/11 17 miles total
I was lucky enough to have my mother in law watch my kids while I went for a long run.
My workout had called for 4 miles warm-up, 13 miles at 10-15 seconds above goal pace, and a 1 mile cool down. I think I lasted about 8 miles of steady state before the wheels fell off the wagon. I was tired, the speedwork, the traveling, the indulging finally caught up to me.
I chose a route that was fairly flat, the temps were about 68 degrees when I took off, and they were 78 when I finished up. So I think the heat got to me too. I had hoped to have one good last long run, but that didn't happen.
I had decided to run out to the Sunrise Picnic Area and through the wetlands. There was no shade and there was a bunch of construction going on.
The day before when I went to the grocery store I was on the lookout for run fuel. This was all that I could find.
They don't dissolve quickly and they were way too sweet. I used to like these a long time ago. But, I prefer Honey Stinger energy chews now.
Here's the data.
I stopped my watch at 16.5 miles and then I slowly jogged for another half mile.
Even though I only ran 35 miles last week. In this last seven day stretch, I hit 48 miles.
Wednesday 4/12- 30 minutes recovery effort. Even though these runs suck, they help get the stiffness out of my legs
Thursday 4/13- Rest
Friday 4/14- 6.1miles- 30 minutes recovery 20 minutes General Aerobic, 5-minute cool down. I drove out to the other side of the valley to visit my friend Jenn, she's also racing Revel on April 29th. She will be running the half marathon.
|Us after RNRLV last November.|
We have been friends for many years. She was really nice and offered to watch my kids so that I could go run. I had been feeling down about Tuesday's long run. But, I felt a little better after this run. It was also nice to check out a different neighborhood.
Saturday 4/15- 5.3 Mile run 30 Minutes Recovery 20 Minutes general aerobic effort
Sunday 4/16 -Rest Day
Total miles for the week 37.8
Week of April 17-20
Monday 4/17 5.6 Miles 40 Minutes general aerobic effort (9:20 pace) 10 minutes 10 seconds faster than goal pace (8:00 pace). I ran this on the treadmill.
Tuesday 4/18- 5 miles at recovery effort. My last day off from work, and I decided to drop my daughter off at daycare so that I could go shopping alone. I had gift cards from my birthday earlier this month. I bought a new running top for next week's race,
and different from all of
the hot pink I normally buy.
some cute wedges,
|These are Areosoles and they are super comfy|
and some beet powder (more on that later)
Wednesday 4/19- No running. My first day back at work, in almost two weeks. I made myself a beet juice drink in the morning using my new beet powder. I haven't been drinking any fresh beet juice lately. Earlier this year and last year my husband and I were juicing on a regular basis. Beet juice has magical powers (I'm serious) it lowers blood pressure, and in the past, it has helped me feel energized during hard efforts.
Thursday 4/20 9 miles- 2 miles general aerobic 6 miles steady/tempo pace 1 mile cool down. This was my last big workout. After last week's disaster of a long run, I was worried that I wouldn't be able to execute this run. The temperatures have climbed back up into the 80's I drank another beet juice drink in the morning.
|I will use a teaspoon and a half of beet powder|
mixed with a LaCroix sparkling water and
a little bit of Gatorade or lemonade to cut
some of the beet flavor.
I took off at 11:30 and it was close to 80 degrees and when I finished it was 86 degrees. I brought a small bottle of water with me, and I told myself to take it easy if the heat was getting to me. Within the first two miles, I was close to finishing my bottle of water. I stopped briefly at the park to refill it. But other than that this workout felt great. I felt strong, and I felt like I could have pushed the pace harder..... I think the taper is helping too. Here's the data.
Today is a rest day. Tomorrow I have a short 30-minute recovery run, and then on Sunday, I have a 50 minute general aerobic slight tempo pace run.
I hope to have a summary of this training cycle post ready by next week.
Thanks for reading this whopper of a post.