Training
Last week was spent ramping up my mileage after a lower mileage week. While I felt as if I was still recovering, I did feel significantly better than the previous week.
| Monday: | Easy Run |
| Tuesday: | 11 Mile Progressive Run (last 5 miles between 7-730) |
| Wednesday: | 6.5-mile tempo run (6:39) Total miles: 15.5 |
| Thursday: | Easy, shakeout run |
| Friday: | Rest |
| Saturday: | Long Run (13.68 miles) |
| Sunday: | Grilled Cheese 4 miler (23:58) |
| Total: | 74 miles |
Tuesday: Progressive 11 mile Run
I started the run with at a comfortable 9-minute pace. I didn’t pay much attention to my watch but ran by effort. I finished the last 6 miles at around 7-minute pace. I felt good, but my stomach was off from the previous week of being sick. The last 6 miles felt like I was working at 80% which is exactly where I wanted to be.
Workout Wednesday:
4-mile warmup
6.5-mile tempo (6:39 average)
5 mile cool down
This tempo felt a lot harder than I hoped. We had a storm rolling through, and it was windy. It felt like there was more headwind than not. My miles going into the headwind varied between (6:45-6:50), and the two that were going with the wind were 6:29. It wasn’t a consistent or motivating workout, but as I said on Thursday, you can’t control the weather.
Saturday:
At the last minute, I tagged along with my coworker who was running 16 miles before work. I had not planned on doing 13+ miles, however, due to my own error I got stuck and by the time I realized there was no shortcut and it was too late. I had a great and relaxing run. It was a great run, but longer than I hoped.
Grilled Cheese and Tomato Soup 4 Miler (23:58):
After doing 13+ miles the day before I had no idea what to expect. I knew yesterday’s race would be a good workout either way. My legs felt sore and tired and I was shocked with how well I did. Even though I ran a solid time for me, I didn’t feel great. It gives me hope that with taper and rest, I would be able to hold the same pace for an 8k.
I executed a perfect negative split race of (6:09, 6:04, 5:59, 5:52) and finished in a time of 23:58. The course was on moderate terrain and I was still nearly 50 seconds faster than the Pregame 4 miler last month. I’m very pleased with the results! They announced my name and told me I also ran the course record.
Thoughts:
Unlike last week, I’m glad to have left my coach frequently. While none of the workouts, races and runs were “the best ever”, I did get them accomplished despite unfavorable conditions. I do wonder what kind of race I could have run if I was tapered and felt good! The upcoming week will consist of cranking through workouts and preparing for Shamrock in two weeks.
Questions for you:
How was your week of training?
What was your favorite workout last week?
Awesome race. Sometimes the best ones come when they’re least expected. Maybe we psych ourselves out with goal races?
Also, you didn’t mention if you received post-race grilled cheese and soup.
Yes we received unlimited grilled cheeses and tomato soup. It was actually really nice because I had to work right afterwords so I didn’t have to pack food ha ha.
You are seriously incredible. I love reading your recaps for so many reasons. First of all, you keep your workouts and your recaps honest. You don’t sugar coat days that didn’t feel great, and you don’t brag about your paces – they are what they are, and I love your attitude about it. I don’t know if that makes any sense. You work hard and smart, which is what I truly admire and truly something I’ve been trying to achieve with this round of training that I am doing. Most of my motivation to stay honest to my workouts and paces comes from your blog. You really do run easy on your easy days, and then KILL it on your hard days. I love it. You are incredible. I want to be you when I grow up.
AWESOME job at the 4 miler! Your 4 mile PR is the stuff my dreams are made of. I am dying to run and win a race where I can break tape. I never did that before. You rock!
A favorite workout my coach has me do is called the “Cadence Booster” Endurance pace, Zone 2 HR for most of the run. In the middle do 10x:20 @ 5k effort and 1:00 recovery jogs in between.
It appears to be simple and easy, its not and it will kick your butt and that is why I love it.
Cheers!
Nice week! I saw a few tweets about the grilled cheese race on Friday and Saturday–what a fun concept. For whatever reason, the wind/heat has been affecting my workouts lately too. It’s frustrating when you’re trying to hit a certain pace and have to battle a headwind. That just makes us stronger for raceday though!
What a fun race!! I had a nice run on Sunday where I just felt good the whole time… love when that happens!
Solid week of training despite not feeling 100%. I would love to run a race with grilled cheese and tomato soup waiting at the end, the thought of that alone would help me run faster haha
Running into the wind is the WORST EVER. I feel for you. But I can’t even get over that 4 mile race! YOU ARE SO FAST. Congratulations, Hollie!
Congrats on the race! I love the after race food for that!!!! I think its awesome you set a new course record! You have really been progressing lately, and it is so much fun for me to watch! You’ve been super smart with your training, which has kept you injury free. I’m excited to see what’s next!!!
Quiet week for me, as you know. I’m looking forward to getting back into yoga this week.
Side fees St. Shamrock is next 😉
Such a good week! Well done 😀
I missed a run last week, but it was a short one and sometimes life happens and you miss a run. Not the end of the world. I think my favorite run last week was my 20 miler! I did it on the treadmill (it was crazy windy outside) and I didn’t have issues with my hip until about mile 16-17 and even then, it was a big improvement over where I was at before. Now it’s time to taper! Great week of runs for you! Sheesh, your everyday runs are the length of my long runs on the weekend! way to go!
Yet again you race your socks off woman!! So so fast even not tapered. I’m beginning to think that you race best when you’re 100% fatigued. lol but for real awesome week, race, and outlook on life. I truly enjoy following your journey and watching just how fast you’re getting.
Haha,thanks Jess. I actually do think I run my fastest races tapered but none of the races lately have been “goal races” if that makes sense!
Yes it does! My 4 miler race wasn’t my “goal” race so I didn’t push it until I thought I couldn’t anymore. I ran “comfortably hard”. If that makes sense. 🙂
Awesome job! And a race that has grilled cheese and tomato soup? I need to do this next year! hah
Congrats on winning and setting a course record! That is seriously impressive and you should be very proud of yourself. I love seeing how much progress you’ve been making in racing over the past few months even – you’re on a consistent track of success.
You broke the tape! YAY!
Great job setting the course record!!
My favorite workout last week was 6x800s on the treadmill. I ended up doing 5 miles total and felt really good on the 800s. Also enjoyed a conversation paced 6 mile run with my partner in crime. Excited to race a half this weekend!
Great job on the 4 miler, I like the pic of you finishing.
Good luck at the shamrock half..
Congrats on a great race! Did you win all the Grilled Cheese?!
I’ve been sick too so didn’t have a great week running wise. Hoping this week will be better!
Luckily, Michelle, all of the racers received unlimited Grilled Cheeses! 🙂
Uhhhh, BEAST! Congrats on an incredible race.
Awesome picture of you breaking tape! And I love any race that ends with a grilled cheese. Yum!
Thank you so much Heather.
WOW congratulations! Those are some SUPER FAST miles! I wish there was a grilled cheese and tomato soup run where I live…YUM!
It was such a unique and fun idea Diana! I hope eventually they do!
wow, accidentally running 13 miles…i must need to run longer distances more because i cant imagine just running 13 miles on accident and being ok with it. that definitely says a lot about your fitness that you were able to do that and still set a course record the next day. you rock!
Congrats the the CR! I’m so impressed you are able to squeeze in a 15+ mile run on a weekday. I’ve done some very early, pre-work long runs before (18 and 20), but only out of necessity (moving things for vacation travel!). I find it hard to fit in more than 12 miles on a weekday otherwise.
Anyway, awesome workout despite the wind. I know you’ve improved a lot in the past year. Do you think you notice the wind more as you get faster? I feel like I do.