I'm doing a few modifications. I'm mostly just switching my workout days. I'm not able to do track work on Tuesday's. I also moved my Friday rest day to Thursday, but you get the idea.
Workouts since my last update
Friday 2/21- Rest
Saturday 2/22- Rest
Sunday-2/23 10 miles around my neighborhood 8:09 average pace
Monday 2/24 Track Work!!!!
I haven't done track work in a few years. I have been wanting to but, I don't want to do track work by myself and I can't meet up with any running groups after work. I choose not to because after work for me is dinner time / family time. It is non negotiable. Two weeks ago I discovered that one of my FB friends (who I used to train with many years ago) who is a personal trainer was doing lunchtime track workouts not too far from my work. I decided why not.
We did 4 X 400 and 3 X 800. I got worked and I loved it. Here's the data:
4 X 400 (1:33, 1:34, 1:30, 1:30) I did a one lap recovery jog in between 400's.
3 X 800 ( 3:11, 3:05, 3:06) I also had a one lap recovery jog in between 800's
Tuesday-2/25- I did some core work- sit ups, push ups, roman chair leg lifts, stability ball crunches. Then I ran 3 recovery miles (no radio or Garmin).
Wednesday 2/26- I was really sore and I decided to take a rest day
Thursday- 2/27 I decided to do my long run on this day because I had a feeling that I wouldn't be running long over the weekend. It was really windy but, I kind of enjoy running in shitty weather conditions. I think it prepares me for race days when the weather isn't perfect. Anyhow I ran a hilly 10 miles. I did the first 5 easyish and then kicked it up a notch on the way back. Here are the split times:
Mile 1-8:28
Mile 2-9:08
Mile 3-8:37
Mile 4 8:38
Mile 5-9:03
Mile 6-7:26
Mile 7- 7:13
Mile 8- 7:13
Mile 9-6:59
Mile 10-7:02
Here's a picture of the elevation profile, this will explain the uneven splits. This route climbs over 500 feet in the first 5 miles, with most of the climbs happening in miles 2 and 5.
Then I get to rocket back down 500 feet during the next 5 miles. I did this run on my lunch break. Later on that same day I had to leave work early because my daughter was sick
Friday 2/28- Rest day- I stayed home from work too. My baby girl had a tummy bug, she is doing better and I'm grateful no one else caught it!
Saturday 3/1 Tie Dye Run 5k------- I never thought I would sign up for a color run. I'm not a big fan of these events at all. My friend had been really wanting me to run with her. She wanted me to do a Muddy Buddy race and a Soggy Jog run last year. I decline these types of races because they cost a lot of money and I'm so worried about injuring myself doing something lame like running through a mud puddle. I decided that this race had a low injury risk and I figured, "why not?"
I signed up for the race using living social and it only cost $20.00 I figured there would be at least one or two people that wanted a good workout that morning. I told myself to be really mindful to all the runners around me and to be considerate to others that were doing this run for the tie dye experience.
I met up with my friend and we jogged for two miles, stretched, and caught up with each other.
I lined up near the front, the horn went off, and the course started off on a sidewalk.... I ran about 100 meters before we had our first turn off. Myself and few other runners went in the wrong direction for a few steps and then we had to back track. It wasn't long before I caught up to the front again. About 800 meters later there was only another guy with me and we turned it into a foot race.
Mile 1-6:52
Mile 2-6:48- During this mile the guy in front of me kept on looking over his shoulder and he was surprised I was still holding on.
Mile 3- 6:40
During this mile there was a turn around point and we were back on the same path as the runners coming in the opposite direction. I did not want to be a jerk so I gave a very wide berth to everyone running in the opposite direction. I would have felt like a total butt hole if I would have crashed into someone. The only bad part about being careful was that the guy in front of me was able to extend his lead on me.
.1- 0:38 (6:20 pace)
Final Time 20:58
When I was heading closer towards the finish line one of the volunteers directed me in the wrong direction again... It was somewhat frustrating to have to back track, but again I want to stress that I chose to run this 5k for fun. This wasn't a super serious PR attempt. I'm happy that I got a good workout in. I haven't gone under 21 minutes for a 5k in close to 4 years. I know that I could shave off some more time. It will happen eventually. I ran another mile to cool down and called it a day.
Sunday 3/2 Rest
Monday- 3/3 Track Work- I met up with my friend again for track work. Our workout was 10 X 500 meters at 5k pace with 300 meter recovery. I only ended up having time to do 9 of the 10 repeats. I did the first two on my own and then my friend and I took turns leading each repeat. Here's the data:
2:00, 2:00, 1:53, 1:55, 1:52, 1:52, 1:59 (I ran this one solo), 1:51, 1:51.
Tuesday 3/4 I did some core work- sit ups, push ups, roman chair leg lifts, kettle bell swings, and lat pull downs. Then I ran 4 recovery miles (no radio or Garmin)
Wednesday-3/5 Almost 6 miles (5.95) 8:16 average pace. I felt pretty sore from the speed work on Monday and the kettle bell swings I did yesterday.
Tomorrow is a planned rest day for me.
Then I get to rocket back down 500 feet during the next 5 miles. I did this run on my lunch break. Later on that same day I had to leave work early because my daughter was sick
Friday 2/28- Rest day- I stayed home from work too. My baby girl had a tummy bug, she is doing better and I'm grateful no one else caught it!
Saturday 3/1 Tie Dye Run 5k------- I never thought I would sign up for a color run. I'm not a big fan of these events at all. My friend had been really wanting me to run with her. She wanted me to do a Muddy Buddy race and a Soggy Jog run last year. I decline these types of races because they cost a lot of money and I'm so worried about injuring myself doing something lame like running through a mud puddle. I decided that this race had a low injury risk and I figured, "why not?"
I signed up for the race using living social and it only cost $20.00 I figured there would be at least one or two people that wanted a good workout that morning. I told myself to be really mindful to all the runners around me and to be considerate to others that were doing this run for the tie dye experience.
I met up with my friend and we jogged for two miles, stretched, and caught up with each other.
 |
| Those aren't compression socks. They are good ol' men's tube socks. |
I lined up near the front, the horn went off, and the course started off on a sidewalk.... I ran about 100 meters before we had our first turn off. Myself and few other runners went in the wrong direction for a few steps and then we had to back track. It wasn't long before I caught up to the front again. About 800 meters later there was only another guy with me and we turned it into a foot race.
Mile 1-6:52
Mile 2-6:48- During this mile the guy in front of me kept on looking over his shoulder and he was surprised I was still holding on.
Mile 3- 6:40
During this mile there was a turn around point and we were back on the same path as the runners coming in the opposite direction. I did not want to be a jerk so I gave a very wide berth to everyone running in the opposite direction. I would have felt like a total butt hole if I would have crashed into someone. The only bad part about being careful was that the guy in front of me was able to extend his lead on me.
.1- 0:38 (6:20 pace)
Final Time 20:58
When I was heading closer towards the finish line one of the volunteers directed me in the wrong direction again... It was somewhat frustrating to have to back track, but again I want to stress that I chose to run this 5k for fun. This wasn't a super serious PR attempt. I'm happy that I got a good workout in. I haven't gone under 21 minutes for a 5k in close to 4 years. I know that I could shave off some more time. It will happen eventually. I ran another mile to cool down and called it a day.
Sunday 3/2 Rest
Monday- 3/3 Track Work- I met up with my friend again for track work. Our workout was 10 X 500 meters at 5k pace with 300 meter recovery. I only ended up having time to do 9 of the 10 repeats. I did the first two on my own and then my friend and I took turns leading each repeat. Here's the data:
2:00, 2:00, 1:53, 1:55, 1:52, 1:52, 1:59 (I ran this one solo), 1:51, 1:51.
Tuesday 3/4 I did some core work- sit ups, push ups, roman chair leg lifts, kettle bell swings, and lat pull downs. Then I ran 4 recovery miles (no radio or Garmin)
Wednesday-3/5 Almost 6 miles (5.95) 8:16 average pace. I felt pretty sore from the speed work on Monday and the kettle bell swings I did yesterday.
Tomorrow is a planned rest day for me.
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