Training: 77 miles, 5k PR and Flower Cannons

 Training:

Monday: Easy run
Tuesday: Easy run
Wednesday: 6.5-mile tempo (average 6:33)
Thursday: Rest
Friday: Easy Run
Saturday: 11 mile Progression Run
Sunday: Run into Spring 5k (18:13 PR)
 Total:  77 miles

Where to begin?

My easy runs are just that, easy.  Since easy runs make up the bulk of my running, there is never a whole heck of a lot to say.  I barely run with a watch, and I don’t care about the pace. Due to the weather last week, I didn’t race.  I didn’t substitute a race for treadmill workout either.  This left me with no workouts for an entire week.  It left me with a week of easy running and honestly it felt nice.

Workout Wednesday: 4-mile cooldown, 6.5-mile tempo (6:33 pace), 5-mile cooldown

The workout couldn’t have gone better.  My neighborhood is hilly, so my first mile was 6:54.  The rest of the miles were between 6:20-6:35 and the average was 6:33.  I felt smooth the entire time, and I felt as if I could have gone much longer.  It’s my fastest tempo on that route.  I haven’t done a tempo run in a few weeks, and it was fun to see an improvement.

wednesday workout

Insert boring rest on Thursday and easy running on Friday. 

Saturday:

I had a longer progression 11 run on Saturday.  The first 5 miles were easy, and the last six slowly began dropping the pace.  I started between 9-9:30 pace and dropped down to 7:00.  I felt great and, to be honest, felt as if I could keep going!  One thing I need to work on is fast finishes in races, so I am starting to add progression runs into training.

Sunday’s race:

I signed up for the Flower Show 5k for a few reasons.  The weather was nice last weekend, I like flowers and on the race registration said: “flower cannons would be shot every mile”.  Unfortunately, that did not happen, and there were no flower cannons.  I had been excited for the “flower cannon” all week, and I don’t know why there were none.  It was disappointing!  The race itself went well.  I was pleasantly surprised to PR because of my mini workout the day before.  It was one of best-executed 5ks split races, and I ran 5:52, 5:57 and 5:52.  A 10 second PR is awesome, let alone for a 5k!

I even won flowers
This looks like a bad prom pose….ha

Thoughts:

My mileage lately has had a bump.  Two months ago, I was running 65 miles per week, and now I’m above 70.  This week was higher than normal, but my body feels as though it’s finally able to handle added speed workout and progressions into SOME (not all) easy runs.  My workouts and race were both executed perfectly so I would call it a successful week.  I call anything injury free success, though 😉

Questions for you:
What is your favorite running workout? 
How was your weekend?