my week

I have finally had a good week of running.  I had a sore calf the week before, so i just tried to rest it.  Now I am back into it!  (Hopefully!)  I did my a foam roller to help with my calf issues.  I think they, well, one in particular, gets really tight.

So, my week of running:

Wednesday:
4 miles, pretty easy.  Just getting back into it after over half a week off.  I didn't want to push it and really hurt my calf again.

Thursday:
Yasso 800's.  My first try with these!  I really want a 4 hour marathon at some point (not the Dopey, that just isn't going to happen!).  This would be a good way to try adding in a little faster running too, to start me off.  I did my 800'sin 4 minutes, so that is at a 8min/mile pace.  I surprised myself and was able to do it!  I incorporated it in to my 6 mile run for the week:


Saturday:
4 miles, very easy.  They were meant to be done on Friday - but life gets in the way!  Felt good, and my legs felt good!

Sunday:
6.2 miles.  This was meant to be done at my race pace, which I am aiming at 9:09min/mile.  However, I get competitive with myself and went faster.  So it was more in the range of a tempo for me.  Though I don't think I was ever 'uncomfortable'.  Just pushing myself that little extra.  And I really wanted to run on 'tired' legs for my long run.  (My training plan said 6 miles, but I wanted that even 10k!)

Monday
Long Slow Run: 16 miles!
Wow.  I did it.  I wanted to give up, but I didn't!  My times are interesting.  I really do not mind about my pace, of course I would have liked it to be faster.  I got pretty slow in the middle, but then I managed to bring up (down?) my pace.  Mile 11 was my slowest, but then I got faster throughout.  And, you know what?  I'm ok with this.

Split	Time	Distance	Avg Pace
Summary	2:41:00.7	16.00	10:04
1	10:19.5	1.00	10:20
2	9:55.7	1.00	9:56
3	9:36.8	1.00	9:37
4	9:49.4	1.00	9:50
5	9:49.2	1.00	9:49
6	9:55.5	1.00	9:56
7	9:54.0	1.00	9:54
8	10:20.6	1.00	10:20
9	10:07.7	1.00	10:08
10	10:17.0	1.00	10:17
11	10:26.2	1.00	10:26
12	10:24.6	1.00	10:25
13	10:15.2	1.00	10:15
14	10:02.2	1.00	10:02
15	10:03.4	1.00	10:03
16	9:41.7	1.00	9:42
17	:02.1	0.00	8:24

Long Slow Run

After the Tower of Terror it was hard to get back into it.  I am not sure why.  I definitely have something I need to train for.  It just seemed difficult mentally to want to run.

But I did it.  And today I completed my long run of 15 miles.  At about mile 7 I was really thinking of just doing 11.  But then somehow I got through it.  It is all mental.  I had to keep reminding myself of that, I was getting bored but my legs and breathing were feeling good.  I am so happy I finished all 15 miles!

Split	Time	Distance	Avg Pace
Summary	2:25:16.5	15.00	9:41
1	9:55.0	1.00	9:55
2	9:30.6	1.00	9:31
3	9:41.9	1.00	9:42
4	9:35.6	1.00	9:36
5	9:33.8	1.00	9:34
6	9:37.4	1.00	9:37
7	9:46.3	1.00	9:46
8	9:50.9	1.00	9:51
9	9:48.6	1.00	9:49
10	9:50.5	1.00	9:51
11	9:50.6	1.00	9:51
12	9:44.0	1.00	9:44
13	9:49.6	1.00	9:50
14	9:38.1	1.00	9:38
15	9:02.1	1.00	9:02
16	:01.6	0.00	7:01

I am happy with my times, I was not paying attention to my pace, just trying to stay slow and easy.  I love the fact that my final pace was at 9:02.  Next time I may try to focus to get the last two miles at race pace, which I am thinking (hoping) is around 9:09.

So, all in all, my week looked like this: (we start on Tuesday as that is my work week... makes sense to me)

Tuesday: rest

Wednesday: 3 miles
This run was tough and slow.  I even had to walk some of it.  I kept thinking how is it possible I ran 10 miles on Saturday, now I can barely run 3?  My legs were still tired, and I am glad I went for the run, it was tough but I still felt great after it.

Split	Time	Distance	Avg Pace
Summary	30:30.7	3.00	10:10
1	9:40.2	1.00	9:40
2	10:57.4	1.00	10:57
3	9:51.5	1.00	9:52
4	:01.6	0.00	9:07

Thursday: 3 miles
Thursday was much better.

Split	Time	Distance	Avg Pace
Summary	27:02.1	3.11	8:42
1	9:32.1	1.00	9:32
2	8:44.0	1.00	8:44
3	8:02.5	1.00	8:03
4	:43.5	0.11	6:50

Friday: casual bike ride
To Starbucks, with the Husband - great afternoon.

Saturday: 5 miles

Split	Time	Distance	Avg Pace
Summary	45:14.1	5.00	9:02
1	9:13.0	1.00	9:13
2	9:15.2	1.00	9:15
3	9:09.1	1.00	9:09
4	8:59.1	1.00	8:59
5	8:35.8	1.00	8:36
6	:01.9	0.00	7:00

Sunday: 5 miles
Another 5 miles, this one I ended up at Starbucks to meet the Husband and the Dog for breakfast.

Split	Time	Distance	Avg Pace
Summary	44:56.8	5.01	8:59
1	9:10.2	1.00	9:10
2	8:59.9	1.00	8:59
3	9:05.9	1.00	9:06
4	8:54.4	1.00	8:54
5	8:45.1	1.00	8:45
6	:01.4	0.01	4:33

Monday: 15 miles
After my two 5 mile runs I know I can manage the first three quarters of the Dopey.  I pretty much just did them!  After my run I grabbed a chocolate milk from 7-11, then had myself an quick ice bath.  Very interesting!  My legs are now resting in compression socks, so hopefully tomorrow they feel good as new!