Workout Recap 6/28-7/4

I took to the hot hot pavement this week with no treadmill workouts (ok except Sunay)!  What?!  I know no treadmill and I was pretty excited about it!!!  Now that summer is here I can actually use the track that is a little over a mile from the house.  The track is a little boring but better than the treadmill.  Let’s dive in!

Tuesday:  I went to the track today, and actual track yall!  I did my warm up and cool down getting from my house to the track.  Today’s workout was honestly pretty difficult.  3×1200’s (1:30 rest between each) at 8:53 pace then 3×800’s (2 minute rest between each) at 8:13 pace.  I did the first three as a struggle but I hit between 8:55-9:01 average pace.  For the 800’s I started, then my legs started giving out (probably heat related) and I decided to head home.  I only cut about 5 minutes off the workout because of how slow I was running back home so not too bad.  Ended with 55 minutes, 5.25 miles and 10:30 average pace.  Boy was it hot though!!  15 minutes stretching / foam rolling / yoga poses that night.

track day

Wednesday:  Recovery run today and it was a struggle to get out of bed.  Not because I was sore but because I am just in general tired.  I am so looking forward to Monday sleeping in.  Uneventful 3.75 miles with a 10:40 average pace.  I was actually surprised I was able to get this pace but hey it was a happy surprise!  15 minutes stretching / foam rolling / yoga poses that night.

morning run

Thursday:  Another tough day to get out of bed but I had another speed session to get done.  Today was 4x 5 min intervals at 8:53 pace with 1 min rest between each.  Let me tell you those 5 minutes were pretty rough but I did all 4 and all of them close to or at that pace.  I have to say Im 100% surprised I was able to get these done.  My ending pace was even only 30 seconds off of what my coach said I should end at (9:58 was mine) and I thought it was going to be way off since I took those rest intervals super slow.  15 minutes stretching / foam rolling / yoga poses that night.

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Friday:  Rest day!  And its a short day and work AND I drove to work so that means I got an extra hour and a half of sleep!  Its the little things in life you guys 🙂  Plus we had lunch brought in today so its just a win win win kind of day!  That night we started demo on the carpet in the movie room to make way for new flooring.  Exciting lives we lead I tell you 🙂

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Saturday:  Long run today ended with 8.85 miles with an average pace of 11:18.  A little slower than what the coach had down for me but it was so dang hot.  Joe met me at mile 5 with a water refill and a cool/dry town.  I also took a gel at mile 4 and a honey stinger 15 minutes before the run started.  Pretty uneventful run but that’s how to tend to like them.  I also went and saw Finding Dory which was pretty cute but way too many poorly behaved kids 😦

Sunday:  Recovery 5 mile run but I ended at 4 because I was just so not feeling it today.  Hercules kept me entertained but ugh treadmill, ugh Sunday runs.  Ended with 4 miles at 11:29 average pace.  We had friends over that night which unfortunately meant stretching and foam rolling took a back seat.  Its ok though good times with friends is always more fun than foam rolling!

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Monday:  Rest day and Happy 4th of July!!!  Today we slept in, hung out with the family, went to the hardware store and chilled.  So happy we didn’t have big plans today I was exhausted!  I wish I had enough time off to take Tuesday off but I have to save it for Paris.  Oh well!  10 minutes stretching / foam rolling that night.  Poor Whisp does not like fireworks but she is ok when she is rolled up in a blanket, how cute is this puppy!!!

poor puppy

 

CHIME IN!!!  When was your last track workout?  How much water are you going through now?  Whats your pre-run fuel?

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4 Comments Add yours

  1. I haven’t been to the track since early May, though most of the time I just program the workout into my Garmin and run it on the road. A no-track track workout if you will.

    I’m not a coach, so obviously take this however you want, but your recovery times in your track workout seem way too short. Maybe it is just different training philosophies, but for speed work done at 5k pace per my current training program recovery should be 50-90% of the time spent running the interval. Other programs that I’ve followed have had similar recommendations. So for 1200 at 8:53 your time would be 6:37 and your recovery would be somewhere in the 3:15-6:00 range. Again stating that I am in no way an expert or coach, but it really took me by surprise how short your recoveries were.

    Liked by 1 person

    1. yeah they seem really short to me too but thats what my coach put in. i did take an extra minute each time to get water and catch my breath otherwise there would have been no way I could have done it all. thanks for the feedback if/when i dont have a coach anymore that will definitely come in handy! PS-LOVE that the garmin can have workouts planned i hate constantly looking at the watch for times!

      Liked by 1 person

  2. Great job with your training! I went to the track once this summer, before I hurt my foot. I usually don’t mind track workouts too much especially in the summer because its light out when I run in the mornings. Even without running I have been going through a ton of water lately!

    Liked by 1 person

    1. I definitely like the change of pace. Get that foot better soon!

      Like

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