I have no idea where this week went! I didn’t plan to ignore the blog but here it is the weekend again. I’ve been reflecting a lot on my runner identity (or identity crisis while injured!) and my future with marathons and training. It’s been helpful to step back from training… more on that later this week.
In terms of training, I decided to see how much speed I lost and did a repeat track session Wednesday night and Saturday morning. The good news, I didn’t lose as much as I thought and I feel my paces slowly returning. Progress for sure!!
Here’s the rundown:
Sunday: Easy 5, felt wiped out for some reason… this was without my Garmin but probably 10+ minute pace
Monday: 45 minutes easy spin with a few intervals was all I could handle
Tuesday: Off! Still feeling tired… I think I was fighting something off. Finally felt better by the evening.
Wednesday: am: 35 minute pool run; pm: 4 miles at the track with a few intervals to see where I’m starting from in terms of speed…
1 mile- 6:48, 800m- 6:44 pace, 400m- 6:29 pace, 100m x 2- 5:48 pace for each
This was humbling, yet encouraging too. I thought it would be worse. The mile pace was my goal half pace 6 weeks ago so yeah… lots of work to do!
Red face, green smoothie
Thursday: 45 minutes spin + TRX push ups, pull ups, lunges, squats and planks
Friday: 4.5 run, .5 walk with my blogging friend Steph, nice and easy pace
Saturday: 6 miles with a repeat of Wednesday’s track workout and progress!
1 mile- 6:42, 800m- 6:31 pace, 600m- 6:14 (added this one), 400m- 6:01 pace, 100mx2- 4:45 pace for each
These are pretty much back to where I was pre-injury, other than the longer than normal recoveries I needed between each!
I’ve never seen a 4:xx on my watch before! But I’ve also never done 100m bursts in training. I want to stick to track or tempo work just twice a week and not worry too much about endurance right now. I know I have enough volume with all the cross training, and my focus is on remembering how to turn over my legs and making the quality count, while of course taking it really easy on non-running days. So far, so good!
I skipped meal prep this week as we’ll be spending the next few days at the beach, but we did make an awesome pesto chicken Friday night which was SO easy!
- 1/2 cup pesto
- 1-2 pounds of chicken
Brush chicken with pesto and grill for 4-5 minutes per side, or bake for 25 minutes at 350 degrees.
We made our own pesto with our exploding basil plants and grilled chicken breasts and drumsticks (the girls love these!) and threw veggies on the grill as well for a fast, easy, healthy dinner.
Then I threw leftovers together with quinoa and veggies for a one dish salad for lunch yesterday.
What are your favorite veggies to grill? We love zucchini, red peppers, onion, mushrooms and eggplant.
Do you have a favorite interval workout at the track? The shorter the better for me. I started with the mile because I knew mentally I wouldn’t be able to wrap my head around more than one and loved that the repeats in this workout kept getting shorter!
I’m linking up with Fitness and Food with Ilka and Angela, and Tricia and HoHo from The Weekly Wrap!