A Week of Work

After a couple of false starts, I finally had a really good week of training!  It was a good mix of running, cycling and strength.  I listened when my body said rest and pushed through the negative thoughts in my head that told me to quit on my long run.  Here’s how the week broke down:

Monday: AM: Run, 7.26 miles, 8:03avg; PM: 60 min spin class

I met the PRS group for morning bridges, but really didn’t feel like running bridges. Thankfully Seth and Lydia were running ‘flat’ so I joined them for a nice morning chat and run through San Marco.  I wouldn’t say the pace was completely easy for me, but it wasn’t too hard either.  Having company and a route I didn’t know (Seth is the king of route creation) helped the miles fly by.

That afternoon an injured friend texted to ask me if I’d join her for spin that evening. I know she feels isolated from the group since she’s been out for a while (stress fracture) and I want to add more cycling/spinning to my routine, so it was a no-brainer to join her! Here’s the best part of doing a spin class, YOU decide the difficulty.  I knew I ran that morning so could just adjust the tension/intensity as needed and still get a good cross-training workout.

Tuesday: AM: Strength w/ the girls; PM: Run, 5.04, 8:11 pace

3 weeks ago I started meeting 3 other ladies at a local gym on Tuesday mornings to workout with a friend who’s also a personal trainer (bonus, she’s an awesome runner too so she knows what we need to focus on!).  I have really enjoyed these sessions and getting back into a weight/strength routine.  I’ll recap this week’s workout so you can get an idea of what we do (it’s different every week which is awesome).

A Mellow Mushroom recently opened in our neighborhood.  I may be in trouble (it takes 5 minutes to ride my cruiser there).  The MM at the beach has a large run group from their restaurant every week and the manager at ‘our’ location wanted to start the same thing.  He asked our run club to help them get it started.  This was the first week, and we did a partner run.  Partners were chosen randomly (we drew numbers) – 1 person had to run 4 miles, the other 5 miles and the team closest to 76:30 total time won (prizes were $150 gift card to Ruth’s Chris/$100 gift card to III Forks).  No watches allowed!  Spoiler alert- my team didn’t win! I did however feel really good on this run.  The event had the desire effect for MM- people were curious and wanted to join us next time!  It also benefited the club since people were also interested in other runs we do.

Wednesday: AM: 45 min spin; PM: Run (track), 5.72, 6:54pace

Sometime after the MM run Tuesday night, and the 2nd glass of wine, I agreed to meet my friend again for spin.  I knew I wanted to run well at track this evening so I really kept the tension light and didn’t do all the sprints, etc the instructor was calling.  It was still a good way to wake up, spend some time with my friend, and flush out my legs.

Woah track night!  I haven’t done a “real” track session since Houston.  I’ve gone to track and done modified versions of the workouts, but this week I was ready to really get it done!  The workout was

mile warm up
1×1600 – 6:42
2×800- 3:20; 3:18
4×400- 1:33; 1:33; 1:32; 1:32
4×200- 47; 49; 50; 51 (oops- hate that those were positive splits)
cool down

I felt really good for most of this workout!  Don’t get me wrong it was HARD, and I had a moment where I thought I was going to toss my cookies, but I’m very happy with the consistency in my paces.  I was running “with” Batch and just concentrated on keeping the distance between us the same.  Mind tricks/distraction techniques.

Thursday: REST

My body was tired after track, and I knew I had pushed hard so far this week so I had ZERO guilt calling this a rest day.

Friday: Strength: 50min

Our Tuesday trainer writes us an “on our own” workout for Thursdays (or later in the week) so I grabbed my workout and hit the Y for some strength and light (on my own) yoga.

Saturday: Run: 15.4 miles, 8:11 pace

We saw a play Friday night and didn’t get home until 11:15pm.  I was “in charge” of the run which means I was up at 3:50am to put out the turn signs and water stops.  I was SUPER grumpy because we were running late.  I didn’t have enough fuel with me. This run had all the makings of a disaster, BUT I didn’t give in to excuses!!   My original goal for the day was 14 miles.  Somewhere along the way I decided to make it 15 miles (the extra 0.4 is because I took a minor detour to my house for a potty break).  It wasn’t the best run I’ve ever had, but it also wasn’t the worst.  When I was really struggling, Batch reminded me to just enjoy the run.  Time + distance didn’t matter- just enjoy being out there and watching the sunrise over Jacksonville.  That coupled with a well-timed draw bridge break (can’t help but stop when the bridge is up!) allowed me to regroup and finish with a smile on my face.

Sunday: REST

#dowork

 
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About fashionablemiles

30-something runner, triathlete and wannabe fashionista
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8 Responses to A Week of Work

  1. Corey says:

    Loving the blog posts!! It will be fun to keep up with your training again! Now all we need are some fashion posts and we are back in business :)
    Solid week for you too! I am looking forward to a recap of your strength workouts. I am trying to pick up new suggestions all the time!

  2. Jenny says:

    Way to rock the Saturday early wake-up AND run 15+ miles. No excuses is right. Goodness gracious girl, you are my running hero! (putting down my girl scout cookie… going to go change into running gear…)

  3. elizabeth says:

    LOVE seeing this…and love the MM group run idea and theme! and your speed work plan AND cross training!!

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