Sunday, July 24, 2016

Training Review, Week 3

Week 3! My longest week so far in this training cycle and the first time I've ever tried to run 5 days in a row. Like ever.

Monday - 3 miles @ 12:30

My lululemon speed track shorts and one of my 1/2 marathon shirts.

Since I ran last week at River Park, I decided to do the same workout this week and see how it went. Last week I had trouble controlling my pace, but this week was much better. It was quite hot and humid. 95 degrees with 71% humidity. My plan was a 3 mile run at a 12:36 pace.

I ran the entire 3 miles without walking once and was able to control my pace fairly well. Splits were 12:26, 12:30 and 12:36. So got a little slower each lap. Would prefer to see that inverted, but hey, I'm just happy I was in the ball park and didn't have to walk any.

My average HR for each split was 157, 167, 170. That doesn't bode well for eeking out a 4th mile. I can't be getting over 170 on these runs as that puts me into my zone 5, which is reserved for intervals only. But still, this was a successful run.

I was tired and a bit cranky after working all day and then running, but felt better after some food found its way inside.

Tuesday - 3 miles @ 14:47

Mill Creek Park

After my solid effort on Monday, my Tuesday run was my slowest paced run of the week and my slowest pace of my training cycle. I'll do several of these through the training cycle. Goal pace was 14:51. Jog for 2 minutes 45 seconds, walk for 1 minute 30 seconds, repeat.

I headed to Mill Creek Park in Nolensville. It's small, but good for a 3 mile run. Much more than that and I'll have to do more repeat than I prefer. The weather was very breezy and threatened rain, but I only got sprinkled on. I was covered more in sweat than rain.

I managed to hit my pace pretty well. Two for two. ;)

Then I headed to the nearest Publix to take advantage of their Ben & Jerry's Buy One, Get One sale. I run for ice cream!

Wednesday - 5 trail miles @ 14:11

Covered in sweat, but happy after my run!

Wednesdays are my long run days for this cycle. Thing is, I'll only be running on Wednesdays 2 out of 3 weeks. That's a little different, too. For my previous training cycles, I had a long run every week. 

Long runs are supposed to be at a 13:29 pace. This week, I decided to throw pace out the window and headed for the trails. I love trail running, but a lot of my training is on paved trails. I get a lot out of trail running, though. Very good for my soul, as well as my balance and overall fitness.

I got up early and drove to Henry Horton State Park to run before work. I ran along the river. I had a very hard time controlling my heart rate and breathing. Trails are always harder for me since I can't just mindlessly put one foot in front of the other. But that also makes them so much more interesting.

While this was a tough run for me, I was happy to be out doing it and very happy to complete it without twisting an ankle!

Thursday - 4 miles @ 13:49

My iFit workout

I was scheduled for a 3 mile easy run, but I didn't get to do it until after work. I decided I didn't want to run outside again, so I just pulled out the treadmill iFit workout from last week, even though it was 4 miles instead of 3. No issues with this run, although during the 4th mile I did fleetingly wish I'd stopped at 3!

Hill Friday

View from the hill

My 5th run this week! And my last one. The last 2 weeks, I've done the same hill workout, so why mess with a good thing? I think it's interesting to compare my performance from week to week. This time I got to do it first thing in the morning. High humidity, but slightly lower temps.

I jogged 10 seconds, walked 50 seconds up the first hill and then ran the downhills and walked the uphills. I took a little longer than last week, but felt better this week, which was surprising considering this was at the end of running every day of the week.


Training mileage: 18.3 miles
Mileage*: 20.79 miles
Time*: 5 hours 11 minutes
Elevation Gain: 1,185 ft

* includes warm-up and cool-down

Training Plan Checkpoint

My Garmin Connect Calendar
I have now completed the first 3 weeks of my training plan. I've hit every workout and been pretty close to my pace goals with the exception of my trail run this week, which is ok, since it was trail.

I feel surprisingly good after running so much more than I normally would in the early weeks of a training program. I've definitely run more days. My future weeks will follow this same pattern. The distances will get longer, but the paces will stay the same. This training cycle is not about speeding up. It's about consistency and control and so far I'm liking it.

Coming up

I'm ready to start my next 3 weeks where I start back at 3 days of running and build back up. So this week will feel like a breeze! At least I hope so! It's a step-back week in miles and days to let my mind and body reset.

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