My running week got so much better after Monday’s dramatically bad run! I feel much more confident about Virginia Beach. I can’t believe it’s in 3 weeks!
Week 10 Training:
Monday: 3.25 miles of hills that left me a little panicked.
Wednesday: 3.89 miles on the track that brought me back to reality. I can definitely run a half marathon in 3 weeks.
Warmed up with 800, ran 1600, recovered 400, then did 4 x 400 repeats with 200 rest, then 400 cool down.
warm up – .53 – 4:57 (9:23 pace)
1×1600 – 1.09 – 9:54 (9:05 pace)
recovery – .26 – 3:12 (12:10 pace)
4×400 – .27 – 2:25 (9:07 pace), .28 – 2:17 (8:18 pace), .27 – 2:09 (7:57 pace), .27 – 2:03 (7:38 pace!!)
cool down – .27 – 2:31 (9:20 pace)
Fun fact: According to my trusty Garmin, I beat my 5K PR on the track on Wednesday (walk breaks included)! I swear I’m going to rock the 5K I’m signed up for in September.
Friday: I had a two mile shakeout run and the weather was perfect. It was so nice to get outside and not get beat to death by oppressive humidity. I was able to start at 9 am! I can’t even remember the last time I was able to go out for a run at 9 am and wasn’t dying from the heat. I didn’t pay much attention to my watch and it turned out that I ran way too fast (10:30 pace) for a recovery run but at least I got it done.
Saturday: I pushed my long run up a day to make sure the nasty forecast for Sunday didn’t mess up my training. I ended up getting out the door a little later than planned but I was still pretty excited for a nice 8 miler. I was undecided about whether I should run back to Old Town or if I should head into DC and run around the monuments but I ended up deciding on Old Town because Metro seemed to be taking a big weekend nap and I didn’t want to spend a lot of time on a single tracking train after a long run.
So I set off and the first two miles were nice and easy. I love the Mount Vernon Trail. It’s so pretty and it’s so much less crowded on a Saturday morning. There were a lot more runners out than cyclists, which was nice because I always worry about getting in the way of the really fast bikers. I felt kind of sluggish and went for my honey stingers at mile 3.5 but my stomach was not feeling like eating would be a good decision. I thought water would be a better choice and I’d go back for the chews at mile 5.5.
I think this face says it all...
Mile 5.5 was still a no go on the snack (see my face in the above picture… really, I was trying to smile there but yet I still look so pained haha). My energy has pretty much vanished at this point but I figured it would be better to finish up the last few miles slowly than feel pukey. It started raining lightly and that really helped me stay cool and happy. 8 miles were done by 9:30 and I was so relieved.
After taking the Metro home (and grossing people out with my crazy sweat for the 2nd time in as many weeks) I stopped and got some ice for an ice bath. I knew that the brick & cobblestone streets in Old Town killed my ankles and shins two weeks ago so this time I was ready.
That appears to be first degre frost bite on my calves and hamstrings.
I think I got a little overzealous with the ice because after 15 minutes it looked like I had first degree frostbite on my calves and hamstrings. But my muscles felt pretty good on Sunday and feel great today so I think it was worth it.
I know I keep saying that I can’t believe it’s already almost half marathon time, but I really can’t believe how fast time has been going. Week 11 will be a lot of fun because I get to do my long run in Philly while I’m at Healthy Living Summit. I am so pumped to get to explore a new city on a long run and beyond excited to meet everyone at HLS!