I may have been tapering this week, but it was filled with tempos, and speedwork, and racing, oh my!
- Monday: Dogwalk, 2 mile walk because 2 left shoes!, PB Core
- Tuesday: Dogwalk, 5 miles (3 @ tempo)
- Wednesday: Dogwalk, PB Kettlebell
- Thursday: Gaiam Yoga Conditioning, Dogwalk, 6 miles speedwork (8 x 400 with 200 recovery)
- Friday: Dogwalk, Rest Day
- Saturday: 8 mile LSD,YFPR Knees
- Sunday: Maddie’s Mark 5k + .9 mile warmup
Mileage: 23 (-5 )
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So I got all ready to run at my parents Monday morning — all dressed, sunscreen applied — only to find I’d packed 2 different shoes. 2 left shoes. I even tried it on my right foot but no, I’m not that crazy.
Maybe those two days of rest did me good, though, because I finally had a good tempo run. It still felt super hard and the first mile still wasn’t on pace, but it was close and the other two miles were right on pace. Probably didn’t hurt that it was 5 miles instead of 6.
I definitely could have done this run outside. But it was hot and the middle of the day and it’s been a tiring, busy week. So I took it to the treadmill.
I do run/walk intervals for pretty much all my runs. Even speedwork. And sometimes that gets a little confusing with shorter speedwork, like these 400s with 200 recovery. And translating the pace into miles per hour. I did my best. It started out only moderately hard but definitely felt hard by the end.
I wasn’t sure if I really had it in me to do 6 miles on the treadmill, and my plan was to take Bandit out for the cooldown mile. But he wasn’t hanging out downstairs with me and I just wanted to finish so 6 miles on the treadmill it was.
And it was almost 10 minutes faster than my last 6 mile easy run!
We finally got back together with our USAFit Albany group for our last long run. Still far too early in the morning for my tastes (or Mr. Judy’s who was on dog duty), but the upside was it was still nice and cool.
Just kept a fairly steady pace . . . well, not really. I was working on negative splits (not trying, but it was headed that way), then slowed down, and then sped up a bit to make the last 2 miles the fastest.
For the second time this summer I used a race as a recovery run. Maddie’s Mark is always a fun time, but with my race next weekend and the late start and hot day, I just took it easy.
Favorites of the week
You know how I’ve been complaining for most of the summer that my speedwork has sucked? Well, I feel like I mostly nailed it. Finally. There was one mile in my tempo run that was a bit slow, but it wasn’t too far off and the rest were right on. That made me feel good.
I hadn’t intended to run Maddie’s Mark this year, really, but I usually go with my neighbor, who’s been going through some really tough times, and when she asked if I were going, I said sure — and it just happened to be the last day to register! Spoiler alert: I wasn’t trying for a PR and I certainly didn’t get one, but I had fun! Sometimes just slowing down to smell the roses is just what you need — literally, that photo I took above was by the rose garden.
And then I accompanied another friend back to the Salt Den today for a little R&R.
Congrats to all my running friends who raced this weekend! You guys rock!
And that’s a wrap
Let’s get the conversation started:
When was the last time you just had fun at a race without worrying about pace?
Race reports, please! How’d those races go this weekendMadd?
Enjoying those hot temps or wishing it was more Fall-like now?