Workouts this week: Jan. 20-26

The cats. 

Monday: OFF

Usual off day. 

Tuesday: Sick

I stayed home from work because I had a cold and felt awful. I thought running would be a bad idea. So I slept most of the day. 

Wednesday: compromise run

I figured I could run but was really tired. So I ran 2 miles and then walked 2 miles. I just got impatient with how long walking took and ran every now and then. My watch didn't track this right at all. 

Thursday: Blah

I didn't want to run today. I was tired. I knew I needed to run, but couldn't bring myself to another run at the indoor track. (It was cold and gloomy outside). I decided to cross train. I did 12 miles on the exercise bike, which I think is the equivalent of 4 miles running. 

Friday: 4 miles indoor

I ran 4 miles at the indoor track afterwork. The gym usually isn't that busy on Friday. I was a lot busier than normal. And the Garmin was worse than normal at tracking the indoor run.  

Saturday: Trail miles

6 miles of trail. It was supposed to get up to 58 or so. I think the high temperature was 48 degrees with 12 mph winds (feels like 44 degrees). I would have run indoors had I known that. But I did it, and coughed like a smoker when it was done.

I wore full length tights, a long sleeve, a light vest to block the wind, a neck warmer and a headband and I didn't overheat. I took my inhaler before the run. My poor asthmatic lungs.

Sunday: Long run

I ran 10 miles on my favorite 10 mile route. (55 degrees, 8 mph winds). Which is my house to the park, around the loop and back. It's pretty much 10 miles on the nose, with bathroom stops at 4 and 5 miles. The route is mostly sidewalks, and flat. The hill in the last mile is the worst. 

I wore a crops, a short sleeve and arm sleeves (and never took the arm sleeves off, but might have been too warm in a long sleeve, not sure?) and a hat and neck warmer. 

I've run out of podcasts. I tried listening to NPR's "Wait, Wait don't tell me," which was fun. I ran with Matt. And felt strong. (Matt took have my gels.) "It really is easier with someone else," he told me.

HE CAN BE TAUGHT! (Favorite moment of the day.)  

I made it to 25 miles this week. (I'm counting 2 miles of walking. Not counting the bike ride.)

Four runs. One bike workout.  

Not bad for as sick as I was.

Workouts this week: Jan 6-12

Monday: Off

Love my off days

Tuesday: Speed

I did my first speed workout in MONTHS. I did 10 400s. I was trying for 7:20-ish pace. 

Mile warmup. And then 1:49, 1:47, 1:51, 1:46, 1:49, 1:52, 1:52, 1:49, 1:52, 1:48. So all within 8 seconds, which is consistent. 

I did about a 100 meter walk in between all the sets, so about a minute. Trying not to too much of a break. 

Mile cool down (was a little rough) 

I thought I should do 12, but 10 seemed like enough, but not enough to die. 

(I looked at previous 400s workouts for comparisons. I shouldn't.) I was aiming for 1:52s so this is great. 

Wednesday dead

I was so tired from the speed workout (which maybe means I did it right). I didn't want to run. But told myself that I have a super busy week—just to get in what I could. I had planned on 5, but the legs didn't have five in them. I told myself to do at least 2. And I got to 3 and decided that was enough. And then got back to my car. 

Thursday: 3.25

I had a board meeting tonight and this is all I had time for. A little more than 3—and then getting back to my car. 

Friday off

I went to a gymnastics meet after work. Didn't have time for a run. 

Saturday: 12 miler

I've run 10 miles a few times now. I thought I could go up to 11. A friend had one more mile to run after my 11, so I ran that last one with her. I thought I had it in the tank. And I did. And it was just a really nice surprise because I don't think I'm in shape. But maybe I am? I was fine afterwards, less tired than last week even. Still not sure what my next race is. 

Recovery

Sunday: OFF

I had planned to do a cutback week. I've been upping my miles for a few weeks. 

Miles this week: 23

Runs this week 4

New Years at Noon 5k

After half a year of a running funk, I decided to run a 5k. I've only been running easy pace for months. Early October was the last time I did anything faster than 9 minute miles.

I'm not training for anything, and decided maybe I should start training for something. So let's start with a 5k and see where I'm at.

Warmup

I ran a mile warmup and my legs felt like garbage. Nine minute miles felt like race pace. I told myself I'd be happy with anything under 30. And thought maybe 8 minute miles would be a good place to start and get faster if that felt good. Or not. Again, under 27 would be great.

The race

I started in the middle and started out super easy. I told myself to keep that first mile at 8 minutes. And as I sped up, my first mile was 7:45. Which was a happy surprise. 

Mile 2 was slower. I was trying not to look at my watch, and just running with people around me. And they slowed down. Second mile 7:56. Which was fine, but I could speed up. So I left the group of people I was running with.

I got to 2.5 and knew I'd have a decent time and started running it in. 7:29 for mile 3. 

And I sprinted in to finish 23:51. Well under 24 minutes. Under 8 minute pace.

A few things that went right

• Didn't start out to fast

• Smiled at the finish. Definitely had more in the tank (without killing myself in first run back)

• Negative (ish) splits. I got faster towards the end. 

I was really well rested for this race. The weather was perfect. I'm happy with how it went.

A year ago, I might have preferred low 23s or 22s but that's okay. The time isn't that fast, but 7:40s is plenty fast to start out with. I felt good. I did push. I could have pushed harder.

I need to set a goal race and train for something.