This week was an easy week of training to rest from last week's leg pumping, hill climbing, endurance week of training. I left you on Sunday with my 30 mile run on the trails. This week was the down week of training. However, I woke up on Monday and had no soreness whatsoever. I attribute this to my plant-based diet which consists of superfoods, particularly chlorella. It seems to do wonders when it comes to recovery time. When I have especially hard workouts I increase my intake and it has even helped bruising clear up quickly from falls on the trails. I highly recommend trying it out. I reviewed my training schedule Monday morning to see what was in store for me this week when I realized I was 4 weeks ahead on mileage. This it made me happy - I realized I could focus more on some weight training and speed work in the upcoming weeks. And so, I ended up working out with weights on Monday, a full body workout, focusing in on ragging out my legs to exhaustion.
I was up against Mother Nature this week and almost let her keep me indoors until the thought crossed my mind that she will not be so kind on race day as to let me choose the weather in which I run and so, I pulled myself up and out the door and onto the trails into the high humidity and in the down-pouring rain (YUCK.)
So here's how my week went this week:
Tuesday, August 6 - training schedule called for 5-8 miles including 3 X 1 mile tempos - what I did: track workout. Right now my track workout starts with a 1 mile warm-up and then I do cycle of 2 minute increasing/decreasing intervals (meaning the speed interval increases as the recovery time decreases.) It starts with 10s between a 6.5-8.5 min/mile pace with 1:50 recovery, then 20s fast pace with 1:40 recovery, then 30s fast pace with 1:30 recovery, and so on until you are running 1:50 fast with 10s recovery and then finish with 2:00 fast.. I have this workout programmed into my watch so I can do as many repeats as I wish. Remind you that speed work on the track is VERY NEW to me and still quite uncomfortable. It was a struggle to push myself through 2 of these workouts consecutively. This workout I jogged at a very slow pace for 5 minutes before I started the 2nd workout. I finished - it was hard for me but I did it. I went home and adjusted my workout in my watch so that the goal speed for fast was fixed and that I could recover at whatever pace I felt I needed to go at inbetween fast paced run spurts.
Wednesday, August 7 - per training schedule I was supposed to run an easy 5 miles. This is the morning I meet the new girls I am introducing to running trails. After the distance I covered on Sunday, weights I worked out with on Monday, and speed I did on Tuesday, I only did the 5K trail loop once with them. It was very much a leisurely enjoyable morning with the girls!
Thursday, August 8 - I forgot to mention that Tuesday was also a big day for me because up until this week I had only been doing track workouts on Thursdays (and only for 2 or 3 weeks at that.) And so, getting in two speed workouts this week was a BIG DEAL for me as well. I did the same workout that I did on Tuesday with the minor adjustments I mentioned beforehand. The first workout was a struggle and the second bout was easier. There was moment I found my cadence, my stride, my breathing - it all fell together and the speedwork became a smidget easier! There is hope for me yet! Although my pace was slower on this workout, I felt better about the speed I was running - I felt more in control of what I was doing and my recovery periods were definitely slower making the speed easier. Also, I doubled my recovery time between workouts which I am sure also affected overall pace. AND... it was VERY HUMID out! I thought I was going to die!
Saturday, August 10 - per training schedule I was supposed to do a 1.5 hour run, but due to my schedule on Saturday I only ran 1:16:38 (close enough - I ran out 40 minutes turned around and took the loop back down. It was raining when I woke up and almost didn't go on this run - that is why I ran out of time. I wasted time at home trying to talk myself out of running. I had to work that morning anyway and so I decided to get there and at least run on the treadmill. No excuses right? and, then on my way I told myself that I need to train in all weather - since who knows what Mother Nature will bring November 2. It rained and I got soaked. YUCK! Waterproof shoes make no difference in a downpour.
Sunday, August 11 - per training schedule 2 hour run. I got a late start on this run since I decided to sleep in Sunday. I wanted to take my dog on this run since it was an easier one and I needed to wait for it to cool down a little. It rained AGAIN! :(
Today was a rest day - I rested completely! Tomorrow's training is supposed to start with a 9 mile run with 6X1 miles at tempo pace. I haven't decided what I want to do tomorrow. I will try and get the 9 in. Most likely on the track, but I have hill sprints in the back of my mind too. Like I said, my training schedule is an outline. School starts for me in a week and I begin a new job on Thursday this week. I imagine I will have to become more and more flexible and creative with my training as my schedule will be busier. Worst case, I will begin to split my workouts up throughout the day with more treadmill work.
All I can say is I do not know what I would do without my training - it makes everything in life a little easier. I eat better, sleep better, retain information in class with less study time, and in the end, I feel better.
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