Wednesday, May 27, 2015

May 18th-24th Training

Monday: 6.3 miles (6:50); 8.2 miles (6:50)

Tuesday: 8 miles (6:42); Way too busy for a second run.

Wednesday: No running

Thursday: No running. Kids last day of school, so I spent my lunch break hanging around.  The weather also tanked overnight, and I had a 45 minute shift in the dunking booth in 50 degree weather. The constant smacktalk was almost worth the near frostbite.

Friday: 8.5 miles with bombed tempo. Was going to try four miles at sub 5:00 pace, super early in the morning but after a half mile, I stopped because my legs were aching and I didn't have my mojo at all.; 8 miles (6:32). Last run in White House.

Saturday: 6.2 miles (7:30). Run around the reservoir in Boulder.

Sunday: 6.3 miles (6:58)

Week Total: 51.5 miles. Wow, this was a low week.  For the first time in my life, I'm mentally burned out.  I got a little mentally lazy from the skipped runs due to time and then, my job transfer has been eating at me lately and I haven't had the desire to run at all.  I have Bolder Boulder on Monday but I'm not expecting much.  A few weeks ago, I was ready to smash the race but after the past couple of weeks, I'm using the trip to relax and breathe some mountain air. If my flight was refundable, I was debating axing the half next month as well.  I sound like a sissy.

May 11th-17th Training

Monday: 10.1 miles (6:35) with 10x.15 on/.35 off.  Tried to push pretty hard on some of these and averaged in the in the 4:20s.  Pretty breezy outside today and ran one segment at 4:43 pace that felt more like 4:00 pace; 5.5 miles (7:02)

Tuesday: 11.6 miles (6:41). Didn't have enough time to get out twice today, so I ran slightly longer for one run.

Wednesday: 5.6 miles (6:58). 7 miles with bombed workout and 2xleg circuit. Plan was 10 miles of 1/2 mile at 5:25, 1/2 mile at 5:05. I went 2:41, 2:33 and then stopped midway through my second moderate one.  Legs were feeling insanely achy today and it was another really long day.  I'll definitely be pressed for time until the end of the school year, which is at the end of next week. I hate stopping workouts but it would have gotten ugly and I didn't have the proper mental mindset.

Thursday: No running. Too busy and not feeling it.

Friday: 8 miles (6:45); Didn't get out for a second run

Saturday: 11.7 miles with long 10k in 32:11. Plan was to try and run under 31:00 as a tempo.  Since the course wasn't certified, I was going to watch my GPS and stay under 5:00 pace.  First two miles were flat and easy and I went through in 4:47 and 4:50.  I thought sub 31:00 was going to be a breeze until the hills in the third mile, which resulted in a 5:24.  The fourth mile had a half mile long hill and I reached the top at over 5:50 pace and split 5:19 for the mile over a long downhill.  I figured sub 31:00 was out of the question and I went 5:05 and 4:47 to close up at 5:05 pace for 6.33 miles.  I was feeling really smooth but crapped out on the hills.  They didn't feel that hard, effort wise, my legs just wouldn't go.  It was like was trying to drive up a steep hill in sixth gear; 4.5 miles (7:13)

Sunday: 20 miles (6:02). Really good long run in what was the first muggy long run of the summer. Got rolling pretty quickly and I tried to keep the brakes on.  Ran my first sub 6:00 mile for the 12th and was still feeling good.  I ran in the low 5:40s the last four miles without much of an intentional pace increase.  The run almost turned into a disaster when I stepped on a long, pointed screw and luckily, I felt it before putting all my weight on my foot.  Having two young kids, there's always crap on the floor and when walking around a room at night, I've turned into a seasoned pro at "shutting" off my foot as soon as I step on something, so I don'tget the feel brunt of it.  I thought for sure I would be bleeding but I only had a small little mark.  Great run, regardless and I survived with just two water stops.

Week Total: 84 miles. Crappy volume, but I chumped out of some runs.  My iron hasn't completely tanked but on a red light, yellow light, green light scale, it's probably an orange.  I've boosted up my iron intake this week and hopefully that comes up before falling any more.  I also found out that since our numbers are down and there's another school with more kids, but just one p.e. teacher (we have two), I'm getting sent over there.  I've been really bummed out about that all week, which has really affected my running motivation. I love my school and have been there for seven years, so I don't want to go.  I am on the middle school girl, who just got broken up with her boyfriend diet, as I barely ate for two days and then have been eating comfort food since.

Wednesday, May 13, 2015

May 4th-10th Training

Monday: 6 miles (7:02); 8.3 miles (6:59)

Tuesday: 8 miles (6:23); 8 miles (7:04)

Wednesday: 4.6 miles (7:11); Skipped second run. Had a workout planned but the weather heated up ton this week and I was outside all day long.  The nap one.

Thursday: 7.3 miles with planned workout of 8x3:00 on/1:00 off. 4:00 am wakeup to beat the heat. Ran up and down Bison Way with hopes of averaging about 4:50-4:55.  I was on point but my legs started to shut down on the fifth and stopped midway through the 6th.  Whatever; 9.4 miles (7:00 pace)

Friday: 4.6 miles (7:10); Skipped second run. I forgot why but it was probably a good reason.

Saturday: 9.3 miles with 5k in 15:25.  First mile had a lot of climbing and I took my time to get moving to split in 4:56.  The second mile had some ups and downs, which made it tough to push hard and came through in 5:08.  On the third, I had a lot of downhill running and was running sub 4:40 on most of it until running up the pedestrian bridge, which stole my mojo and resulted in 4:46.  Pretty smooth effort but the hills were tough; 6.8 miles (7:11)

Sunday: 9.3 miles (7:38). I planned on a long run but my legs were shot from the get-go.  Just jogged.

Week Total: 81.6 miles.  Not a good week.  Bad workout and I had achy legs all week.  Went for an iron test on Friday because I'm having a lot of my low iron symptoms.  Hopefully next week is better.

Tuesday, May 5, 2015

April 27th-May 3 Training

Monday: .1 miles. Right quad was way too tight to run on; 6.3 miles (6:58)

Tuesday: 8 miles (6:52); 6.8 miles (7:15)

Wednesday: 9.7 miles (6:20); 7.1 miles with 4xhill blasts (7:09)

Thursday: 11 miles with 12x1:00 on/off at 10k pace/moderate.  
Loosely planned 16-20 of them but while it started off really easy for the first few, it started to get tough around 10.  Since I'm just coming off the marathon, I wanted to play it safe and was happy enough with the stimulus to call it at 12; 6.9 miles with 2xGambetta Leg Circuit(7:13)

Friday: 6.6 miles (7:12); 9.5 miles (6:58)

Saturday: 4.2 miles (7:13); 10.5 miles (6:24)

Sunday:  13.8 miles with 3200m, 4:00 rest, 1600m, 3:00 rest, 6x400m with 1:00 rest. Plan was to run 9:30-9:40, 4:35-4:40 and sub 67 and do around eight or so.  Spencer joined me and he'd run half of everything (2x800m, 2x400m, 6x200m).  Ended up running 9:42, 4:36, 64.4 average.  First interval felt heavy and clunky, second was better than I expected and I felt good for the first few 400s, the 5th was getting tough and I had to focus on the 6th.  Ok/slightly below average but I'm hoping I just have some lingering rustiness; 5.8 miles (7:41) 3x6 squats.

Week Total: 106.4 miles.
Ok week, considering the low mileage day on Monday.  Workouts were kind of eh, but that can be expected after a marathon.  I'm hoping for two really solid weeks of training and hopefully my fitness will start to creep up.  I originally was focused on a PR at Garry Bjroukland (sp?) but my focus is to get in solid, consistent training and see where that stacks up in seven weeks with Chicago being the big goal (if I survive the summer heat which is rapidly approaching).