Week 3 is done! Last week was super busy; I wasn’t home nearly enough and didn’t run in the mornings like I wanted to. I also didn’t do much walking or cross training, but I did get in my mileage (and then some), so I’ll take it!
Plan: 3 miles easy
Actual: 3.2 @ 9:22. My hamstrings were still pretty sore from last Friday’s deadlifts, but this still felt good! I also got a walk in on my lunch break.
Plan: 4 miles easy
Actual: Big River Speedwork at the track –
4 sets of:
2 x 200m + 400 m @ mile pace, approx 6:44
Recovery jog/walk to match distance ran
Some kind of cooldown.
My Garmin was out of whack, but I think I ended up with around 4.5 miles for this one.
Actual: 3.25 @ 9:13. I usually take the day after speedwork off, but I was feeling good and didn’t know how Thursday would play out. Started around 9:40 and worked down to 8:00. Felt easy after the sub-7:00 repeats the day before!
Plan: Cross train
Actual: Rest. Kind of? I had too much stuff to do around the house, including some freelance work.
Plan: 3 miles easy
Actual: Rest. Again, lots of stuff to do, and Dan and I had a date at our favorite sushi place.
Plan: 5 miles long
Actual: 8.25 hilly miles @ 10:30.
This was supposed to be my first cutback week on the plan, but I wasn’t feeling ready for that yet. I also wanted to make it to the first St. Louis Track Club group marathon run to see what it was like. The course was two 4-mile loops through Queeny Park. I hadn’t gone running in that area in years (since high school XC) and there were some really tough hills! I stuck with the group for the first loop, then kind of got left behind on the second loop when I made a pit stop. The second time through was tough; there were a couple of hills that I barely ran up, but I made it! All of the downhills did a number on my calves and shins. Definitely still feeling it today.
Actual: 30 minutes of stretching/foam rolling.
I’m going to count this in training because it requires a lot of effort and pain! It’s also super important. I felt much better after this session, but my left hip and IT band are still pretty tight.
Total: 20.45 miles, 4 hours 11 minutes.
Because of the holiday, I won’t have my track session on Tuesday. Instead, I’ll be waking up bright and early on the 4th for the Freedom 4-miler downtown. I’d like to run harder on this one. If I can break 35 minutes, I’ll be happy enough.