Friday, January 20, 2012

the week in review

This has been a really great week.  I've logged 30 miles so far, all quality runs that served their designated purpose.  After my 20 mile long run tomorrow and my recovery run on Sunday, I will have logged more miles this week (around 55) than I ever have in one week! 

I will peak somewhere around 60-65 miles this training cycle.  That fact both excites me and makes me nervous.  It's unknown territory for this body of mine.  So far, I'm thankful that I feel good and strong, that my legs are fresh and responding to the work I am asking of them.  If at any point that changes, well, then I will adapt because the point is not to run as many miles as I can but rather to train smart and show up on race day injury-free, strong and confident - ready to go after it.

Monday I went to the gym for a tempo run.  It was the first tempo I have done in a couple of months.  I warmed up with two easy paced miles and then did four tempo miles at a 7:30 pace.  The first mile at tempo felt really hard, but then I got into a groove and I felt strong and steady and actually increased the pace to closer to a 7:20 for the last two miles of it.  I cooled down with two more easy paced miles.  The total mileage for that run was 8.  After the run I did my strength training circuit and called it a day.  It was a great workout.  Tempos are HARD for me, but they boost my confidence and I am always so happy when they are done!!

happy to have that one done!
Tuesday morning I woke up early and met my running buddies for another 8 mile run.  It was a beautiful morning - I actually find 40 degrees to be comfortably warmish these days!  We had a light drizzle that was refreshing and ran a steady pace for all 8 miles, talking and laughing.  The time flew by and before I knew it we were done and the sun was just beginning to rise.  I am growing very fond of early morning runs with my buddies.

Wednesday was track night and cold winter weather had returned.  It was FREEZING, but once I got moving I felt ok and even took my gloves off.

2 mile warm up: 8:21, 8:19 (a little faster than I usually move for a warmup, but I was freezing!)

Then we began the WORK.  I did the following intervals with 3:00 rest in between each one:
1x1600 (mile) - 6:37
2x800 (half mile): 3:19, 3:19
4x400 (quarter mile) - 1:38, 1:37, 1:38, 1:33

I ran another easy-paced 2 miles to cool down and logged 7 miles for the night.

I felt really good about this workout.  It was tough - but I hit all the paces I was going for and that was key to keeping me strong to finish my last one at my fastest pace.  I've learned not to run as fast as I can on the track - I used to go out there and burn my candle at both ends until I just couldn't go anymore.  Those days are long gone and guess what - I am actually running (much) faster now and feeling a lot stronger.  To figure out my paces, I am using the McMillan Pace Calculator and listening to my body.  It takes practice to learn how to run fast, with control.  I am working on it!

Thursday is usually my rest day, but this week my running buddies were meeting at 5:30am again and I didn't want to miss out on the fun.  So less than 12 hours after finishing that killer track workout, I found myself running under the moon and the stars again.  My legs were feeling the workout, but we took it very easy and ran a beautiful 7 miles before sunrise. 
seriously awesome running buddies. and they GLOW!
Today is my rest day and let me tell you, I welcomed it with open arms!  I haven't run since my earlybird run yesterday, so by the time I hit the trail (or treadmill, eeek, depending on the weather tomorrow) I will have had a full 48 hours of rest.  This is awesome.  Since I ran so early yesterday morning it is giving my body extra time to recover from the tough workouts earlier in the week.  I think I like this plan...

I have 20 miles to run tomorrow morning and the forecast is calling for freezing rain and a high of 35 degrees by 9am.  The rain is going to continue all day and the high for the day will only reach 41.  I am not going to be a dummy tomorrow.  The cold and the rain don't scare me, but the ice certainly does.  I don't want to go out there and slip and fall and hurt myself.  So right now it is a toss-up: brave the elements outside or run inside on the treadmill.  No matter what, I am getting the 20 miles DONE.  It should be interesting!


yikes, I don't know which is worse, running in freezing rain or on the treadmill for 20 miles. But good for you for getting such quality workouts in! I usually do my runs solo so need to find some running buddies that I can convince to meet me at 5:30 for my early morning runs!

Running buddies are the best!
Good luck tomorrow, be safe.

That is what is so challenging about training in Winter. WEATHER. At least the heat is predictable. Good luck tomorrow! I hope the weather guys are wrong!

Yikes, I hope you guys don't get the weather we did!! All that recovery time sounds so nice! :)

Keep up the great work, Jess! Very impressive week. Even more impressive if you do that 20 on your treadmill. Yikes! Hope you don't have to!!!

You know, I usually don't read through most blog's training summaries for the week, but I love reading yours as we are at such similar paces and I love seeing how well you do in your workouts. I also hate tempo runs, I dread them. But after, I am SO proud of myself. I actually get sad at the end of my training cycle when my plan switches from tempos to intervals. That sounded like an awesome track workout. I think our track days are numbered up here in New England unless I can find an indoor track. Good luck tomorrow with your 20 miler! I can't wait to hear how it goes!

Great job! I'm somewhat in the same boat as you in that I will peak in my mileage this week somewhere in the low 30s which is a first for me. I took a few days off an substituted those days with walking, biking and good 'ol rest. But, I feel so guilty when I'm not out there running for a purpose. It's hard to train your mind to recognize that rest is good! It also makes all those little aches and pains go away. :)

Hope you had a fantastic 20 miler today! - Kristin

Great job this week! Hope your 20 miler went well today!

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