Training: Mile Repeats & 2 Year PR

I think the majority of training posts I start out with “this was an unusual week for me”.  If I have a regular training week, then my blog will become boring.  I suppose that’s what happened when I ran oodles of junk miles. Speaking of that, I do have a post about how I changed my mindset and training coming soon.

Back to training this week:

Monday: Despite running the Panther Prowl 5k (19:04) and the Run the Vineyards XC 5k (20:30), I felt great.  I had an easy but strong run.

Tuesday: #tuesdaybruiseday I had serious DOMS, and it was my hardest run of the week.  Not every run is pretty but I felt better after the run.

Workout Wednesday: 4×1 Mile (hill) repeats (6:36, 6:00, 6:25, 6:06) With 90 seconds rest

As you can see consistency wasn’t my strong point.  I did a mile course around my neighborhood.  The first and third mile end with a steep .25 hill.  The 2nd and 4th miles went down that same hill. I’m happy with the effort and to average a 6:15 pace with hills, I’m thrilled.  In summary repeats, 1 and 3 were uphill, and 2 and 4 were downhill.

mile repeats

Thursday I rested. 

Friday: I did a shakeout run in Bethlehem. If you’ve been following my Instagram, you know I raced the 5k/13.1 this weekend. I could have done the trail run on Friday but, to be honest, that was too much for me. The trail run, especially, would be risking an injury.

I’ve been running healthy and taking a second trip to the ER this month is not worth the medal. Long story short, I did a shakeout run instead of going for the “grand slam” of all four events.  I think sticking with the 5k and half marathon was the best option for me and I’m glad I went that route!

Saturday: 5k: 18:55

This race is my fastest 5k in over two years. It was on a hilly and difficult course. I’m shocked with the time because of the course profile.  I have run under 19 minutes twice before, but they were on the flattest and fastest race courses possible.  This course was the opposite.  I ended up being 3rd women which is my best race finish in a while!

High Fiving Bart at the end of the race
High Fiving Bart Yasso at the end of the race

Sunday: 13.1: 1:28.13

Another surprising but great race for me.  I’ll try and have both race recaps up this week.  The course was hilly and I ran a range of splits from 6:21 (mile 7) to 7:15.

Total mileage: 70

Workout mileage: 20.2

Core: One thing I haven’t mentioned is that I’ve been doing core work at least 3-4 times a week.  I still like to do the Nike Training Club 15 minute core activities.  The app is free and I’m not being paid to promote it.  I like having someone/something to tell me what to do…otherwise I’m not as likely to work as hard.

Thoughts:

This week was a successful week. My faster miles is a much higher percentage than normal, but that comes with running a half marathon!

So far this is probably my most training week to date. I know that sounds repetitive, but I’m glad to finally getting back to my previous fitness. Tonight I’m getting a deep tissue massage that I desperately need. 

Questions for you:
How was your week of training?
Have you ever tried trail running?
Do you do core work?  What is your favorite type, have you ever tried the Nike Training Club App?