Last weeks training was good. I got what I wanted for the week. Over the summer, I plan to race as much as possible to get back into shape. That’s what I did when I set my 5k PR several years ago. I want to keep racing until I’m back in shape. I personally find I’m able to push myself harder in races versus workouts.
| Monday: | Easy 60 minutes |
| Swim 3000 meters | |
| Tuesday: | Easy 60 minutes |
| Swim 3000 meters | |
| Wednesday: | 3X1 mile averaging 6:30 pace |
| Thursday: | 3000-meter swim |
| Friday: | Easy 60 minutes |
| Saturday: | Cape May 10k (42:35) Total miles with warmup/cooldown 10 |
| Sunday: | Long Run 12 miles averaging 7:58 pace (last 3 miles 7:08, 7:01, 6:56) |
Thoughts:
After a rough Spring and putting the effort in, and not getting anywhere I’ve finally committed mentally to building back fitness. When I start trying to build back speed, I’m usually faster, so this feels as though I have a long way to go, especially considering Spring didn’t go my way.
My easy runs were just that, easy. There is never much more to say about them.
Workout Wednesday: 3X 1 mile (averaging 6:30 pace) with 2 minutes rest in between:
This was my first-speed workout in about a month. I intentionally took time off to allow my body some rest from hard workouts. It felt challenging, but I’m happy with my effort and getting back out there.
Swimming:
As most people know by now, I’ve been getting back into the pool more. I still plan to swim throughout the summer. I was a competitive swimmer through college, and it seems like a different lifetime ago. I’m having fun in the pool right now because I can mindlessly stare at the black line for about an hour. I can’t compare myself to previous fitness levels because there is no way I’ll get back in the pool for 10,000-14,000 meters 5X a week as we did in college (yes that’s 2-4 hours most days).
Cape May 10k: (42:35)
This pace was slower than my 10-mile pace at Broad Street. I have struggled to get the turnover in my legs faster recently. It feels as though my body as one pace for hard efforts and that is between 6:45-6:55.
This is another personal worst in recent years, but as I said on Instagram, my goal is to show up at races. The good, bad, ugly, I’ll be there. I still had a great time with friends, and I’m happy to have done it.
Long Run: 12 miles averaging 7:58 pace
My long run on Sunday felt better than my race on Saturday. My last 3 miles of my long run were 7:08, 7:01, 6:56. My last 3 miles of my 10k the day before were 6:58, 7:01, 7:01). Somewhat comical but that’s how the legs felt. I would have loved to run better at the race, but it wasn’t in the cards. I didn’t set out to run that fast, but it was motivational that I felt better for my long run.
Posts from the Week:
Broad Street 10 Miler (1:07.35)
Hiking Parker Loop at High Point State Park
Finally, have you subscribed to the LOLZletter? It’s a free newsletter that comes out each Monday. This week I talked about the differences between social media runners and running specialty. In the newsletter, I share running industry trends and things relevant to the sport. There are often giveaways as well as discount codes.
Questions for you:
How do you get your turnover faster?
What is something you struggle with in running? Long runs? Easy runs? Workouts?
I definitely struggle with doing solo workouts! Probably cause I’m high school I always did workouts with teammates and a coach…so when I’m alone it just feels harder. I’m hoping racing some 5ks will break me out of my funk.
I find I struggle with solo workouts too. I feel like I can never push myself to the right gear.
I struggle with how fast, long, easy, hard etc. to run when I’m not training.