Training 3/21 – 3/27

Another week of training down.  I’d say this was a pretty solid week – some hiccups with a tempo run and the length of what was supposed to be my mid-week long run, but still hit close to 50 miles.  And got in a 15 mile long run!

Monday – 7 miles in 56:55 (8:07 avg pace)

Pretty normal run between 8:05 – 8:10 per mile the whole time.  Glad to be getting outside more lately, but the wind really sucks.  I can’t wait til summer when it’s a little less windy.  But then I’ll probably be complaining about the hot temperatures.  It’s rare that the weather will just perfectly cooperate in Chicago I suppose.

Tuesday – 8 miles in 1:03 (7:52 avg pace)

I was supposed to do a tempo run, but today was not my day.  I felt OK on the warm-up (2.4 miles), but then started the tempo and it was rough and I only hit a 7:20 but felt like I was running much hard and kind of was expecting to see a sub-7 mile for how hard that felt.  So then I did an easy mile (8:13), then hard (7:33)…which again felt like the effort was way harder than that, then easy (8:07), and hard (7:13).  Then I followed it up with a .6 mile cool-down for 8 miles total.  Definitely a discouraging workout, but at least it ended up being something and I didn’t totally quit on myself.

Wednesday – 5.3 miles in 42:40 (8:03 avg pace)

This run was so hard.  I was fatigued from last night’s workout (this run was in the morning, so about 12 hours later) and the weather was terrible.  It wasn’t overwhelmingly cold, but cold enough to wear gloves and headband.  But. the. WIND.  It was out of control.  And coming from every direction.  I would not have been surprised if I would’ve mapped this one out to have been going a 10 minute pace because I felt like I was crawling.  So I was a bit surprised my pace was “normal.”  I was so proud of myself for getting out there early because the previous 2 runs were after work and I had big plans to do 10 miles, but it felt so miserable.  At least that left me some extra time to get random stuff done in the morning.

Most importantly…I won $20 from a scratch-off lotto ticket!

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That’s gonna go towards my solo-vacation fund.

Thursday – 8 miles in 1:00:00 (7:30 avg pace)

Some redemption for Tuesday’s failed tempo run!

I didn’t have a real plan going into this other than knowing I wanted to do some type of tempo workout.  Last time I did a continuous tempo on the treadmill it was 4 miles avg about 7:15 by alternating half miles between 7:30 and 6:58.

So I decided to go with that, but increase the speeds each time – so each half mile (approximately – I actually changed at the song changes) pace was:

7:30, 6:58, 7:24, 6:54, 7:19, 6:49, 7:14, 6:44

So in total averaged about 7:05 – 7:10.  And another crazy thing is that even though each song wasn’t exactly half mile, the 8th song finished EXACTLY when I hit the 4 miles.  I’ve done mile and 2-mile repeats at about this pace or faster, but I’m happy I was able to do these paces for a continuous 4 miles.

Then I did a mile with each half @ 8:00 & 7:54 as recover, but then wanted to try to get in a little more fast work to get the run to 8 miles.  So I did another fast with each half mile @ 7:08 & 6:40 (and actually even increased to 6:27 for the last .15 miles).

I had enough of the treadmill then so I didn’t do a real cool-down, but just walked for a few minutes and stretched.

Friday – 5 miles in 41:00 (8:12 avg pace)

Easy-peasy run on the treadmill as recovery from last night and in preparation for Saturday’s long run.  After the run, I met up with my old friend the Metra train to go back out to the suburbs for the weekend.

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Saturday – 15 miles (no watch)

I haven’t had a good long run in a few weeks, so this was what I needed as some assurance going into the St. Louis half in 2 weeks.  I have no idea on time since I didn’t wear a watch.  I wanted to concentrate on making sure I got in the distance, without regard to pace.

I intended to try to meet up with the Dick Pond running group at Busse Woods, but apparently during the winter months they don’t meet where their website says they meet and actually meet somewhere else.  So I started on my own with the intention to do 2 loops (~7.3 each) and right when I got going, a group of a few runners were coming up to me on the path and I could hear them behind me for awhile, so I figured they were going about the same pace.  After a little over 3 miles, I stopped for a quick second until they caught up and I asked if I could join them.

We all chatted for a bit and then 2 of the guys started going a bit faster because they were doing only 9 or 12 miles, whereas the 2 others in the group were doing 20 in preparation for Boston.  So I stuck with the guys going a little faster – they are each going to be trying to break a 3:30 marathon in the next few months.  One of them did have a Garmin, so one of the times I heard it beep I asked what pace we were going and he said right about 8.

I ran with them for 4 miles until we finished that loop.  Then they were heading back to the Starbucks where they met, so I turned around and headed out of my second loop going the opposite direction.  After about 2 miles into the 2nd loop (so probably about 9.5 miles into the run), I started to struggle.  I ended up taking 2 short breather breaks during the 2nd loop, but I considered that a success considering there are always little breaks that happen during long runs and neither was long by any means.  Just a quick mental regroup and stretch each time.

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After the run, I hit up Panera!!  Their hazelnut coffee is my favorite.  And obviously their bagels.

Then I went straight to the outlet mall to pick up something I regretted not getting when I was there last weekend (and actually ended up getting a better deal on it!!)  More to come on that purchase soon…

Sunday – OFF!

I probably would’ve done Body Pump or maybe spinning at the Y if it wasn’t Easter.  But it was, so instead I had a busy morning of church and brunch.  And since I didn’t get to sleep in Saturday, I wanted to sleep in on Sunday.

TOTAL – 48.3 miles

Where (or what) do you like to eat after a long run?

4 Thoughts on “Training 3/21 – 3/27

  1. mommyrunfaster on March 28, 2016 at 9:56 am said:

    Awesome week of running! Do you ever purposely try to run even slower than your easy pace? I find some extra easy days help me to better hit the speed on the tempo or interval day. Post run- it’s usually breakfast, scrambled egg, avocado, tomato and feta in a wrap is a favorite!

    • Thanks! I’m really bad at making myself run slower :( I definitely need to get better at taking the easy days easy though. I think I’m going to try to schedule some of those runs with friends who I know I’d go a little slower pace with over the summer. Probably would help my long runs too!

  2. You had a really great week! I know it can be frustrating to not hit your paces during a tempo run, but you still put in a really solid effort. Panera is one of my favorite places to get lunch if Im grabbing something quick while Im out!

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