This will be a quick update today....
I am happy to say that while I didn't run everything exactly as I intended to while on vacation I did run 3 of the 4 days we were on our cruise and to me that is very successful! Unfortunately though the last day of the cruise I did some super heavy lifting with my sister and really strained my lower back so I took an unexpected and unintended 3 days off because anything other than laying flat hurt like crazy!! Thankfully after some foam rolling and stretching I'm all good now and now have a new reason do focus on some core work again.....
So I left off with 14 miles on the horizon with Kristie, my running buddy and here's what I've logged so far since then:
Friday (9/26) - 14 miles in 2:57 (12:36 average)
Lately our long runs have been frustrating and this one was no exception. We had to walk a lot and ended up doing the last 7 miles at a 2:1 interval.
Saturday (9/27) - Off
Sunday (9/28) - 8.5 miles of speed work. I did a half mile warm up and then 6x1 mile repeats (10:00, 10:00, 9:49, 9:49, 9:40, 9:30) each with 400 meter recovery jogs. This workout really intimidated me when I looked at it but I'm glad I chose to just get it over with the first day on the cruise.
Monday (9/29) - 2 fast miles sandwiched around a super hard leg tabatta workout with my sister. My legs were seriously shaking 5 minutes in!!
Tuesday (9/30) - Off
Wednesday (10/1) - 6 miles progressive run (each mile I spend up about 10 seconds per mile) plus some heavy lifting which was the cause of my back pain....
Thursday - Off
Friday - Off
Saturday - Kristie and I were supposed to run a 15k and add some mileage for our long run and I was super excited because the weather was supposed to be in the 50's!! But due to some severe thunderstorms that came through our area on Thursday evening our race got cancelled and we slept in instead....
Sunday (10/5) - 15 sluggish miles! 3:13 (12:51 average) Once again it was lots of walking and a slow, slow pace. Overall we did better as a whole on this run even though our pace doesn't show it. It was Kristie's furthest distance ever, we ran at 3:30 in the afternoon, it's still hot and our nutrition is not great right now. I've been doing some soul-searching and thinking and reading because overall I feel very frustrated that while I may be increasing mileage I'm not feeling like a should be trained runner right now. But here are a few things I've concluded:
1) I am used to doing any and all LONG runs very early on Saturday mornings; I have been known to get up and be out the door as early as 4:30 in the morning just to have cool temperatures and a full day ahead of me. These Friday afternoons and Sunday make-up sessions are something I'm not used to at all.
2) I'm not hydrating enough when I'm NOT running; oddly enough this has always been a problem area for me but I think I'm finally starting to see the results. Last week on the cruise I had a water bottle connected to me at all times and I felt really good all week. That needs to be the case ALL THE TIME now
3) My nutrition is way off; again, something I wouldn't say I've actually mastered in the past but currently I just haven't even paid attention to nutrition either while running or not. So this has to change for sure.
These are just a few initial thoughts and I plan to start trying to remedy some of them asap!!
So here's the plan for this week:
Tuesday: 5 miles with hills
Wednesday: 4-6 miles EASY
Thursday: Speed work - 4x1.5mile repeats
Friday: Off (STATE FAIR DAY!)
Saturday: The Showdown Half Marathon + 2 miles
Sunday: 9 miles
Weekly total: goal of 40-45 miles
This week my goal is to finally have a 40 mile week; I want to continue to build up from there and 40 is not a number that I usually see, even during past marathon training, but it's a number I know I need to be at in order to achieve a lot of the goals I have. If you haven't made a donation yet this would be a great time to do so: Donate $40 and sponsor my week of running!