Six more weeks of winter, according to the groundhog! My first grader is thrilled- she is waiting for a big snowstorm to hit. Personally, I’m loving this milder winter. It’s been pretty ideal for runners!
So with only six more weeks of training, the half specific workouts and tempo runs are becoming the focus.
Monday: 8 miles with a 2 mile warm up (8:18, 7:47) 2 at hmp (7:08, 7:03), 1/2 easy, 2 at hmp (7:03, 7:08) 1 easy (8:36), 8 x 30 seconds hard/ 30 seconds easy (hard 5:25- 6:00 pace) + Barre
For whatever reason, the 2 x 2 workout felt really hard! I was struggling to hold those paces and doubting that I can hold them for an entire half marathon- but I know those days come. I tried to remind myself it’s more about effort than actual paces… like I tell my runners… but it’s hard when you feel like you’re working much harder than the watch is telling you!
Tuesday: 5 easy (9:30 minute ave) on the treadmill before anyone was up… it’s always tempting to increase the pace and get it over with, but I knew my legs were tired Monday and I wanted to get in a really easy day
Wednesday: 9 miles easy progression (8:30 ave with last two at 7:54) + 80 push ups/core
Thursday: 45 easy spin + 5 minutes push ups/pikes and core on TRX (5 minutes is seriously all you need on those, whew!!)
Friday: 15 long run (7:41 ave) with 3 x 3 – warm up (9:00, 8:05), 3 at MP (7:30, 7:25, 7:20), 1 easy (8:31), 3 at (7:20, 7:17, 7:14) 1 at 8:50, 3 at HMP (7:04, 6:59, 6:55), 30 sec walk recovery then cool down (7:47, 7:42)
This run felt really good! And I had to do it on the treadmill but having music and constantly changing paces made it fly by.
Saturday: easy 4 miles before we left for a retreat all day
Sunday: easy 3 with a client by the lake
I love getting the long run done on Fridays and having an easy weekend! The weekend worked out to be a little easier than normal but it was nice to have more time for family activities.
Sunday: Birthday party for a neighbor’s 1 year old
Monday: Minestrone + grilled cheese
Tuesday: Homemade meatballs and pasta/ spaghetti squash
Wednesday: Chicken sweet potato Buddha Bowl
Thursday: Lentil sloppy joes (never got to these last week… trying again!)
Saturday: Visiting friends in Houston
The family will be on their own next weekend as I hang out with some old friends in Houston and do a nutrition workshop on Saturday… looking forward to a warm weekend getaway!
What day do you typically do your long run?
Have you had tempo runs where the paces are just not happening?!