I hope you had a wonderful weekend and happy Easter if you did celebrate. We attended church with my in-laws, but our church observes Easter next weekend, so Cullen gets two Easters! I got a long run in before church, and then after church I worked at the store.
It’s time to get some serious miles in before the summer races start! I haven’t been putting the kind of miles in that I would like to, so it is time to change that. I finally got back in a good groove last week: running some decent mileage, getting to bed earlier (most nights), eating better, lifting, stretch/foam rolling, and all those wonderful things that help you get back in shape and feel good and strong.
Here’s what my workouts looked like this past week. I ran 45 miles with one longer-run, a tempo workout, and another medium-hard workout. I was incredibly sore after the tempo workout, but all workouts went (relatively) well–just working on that fitness.
8 miles | up-tempo workout
Craig had the day off for Seward’s Day, so I was able to run during the day and in the sunshine and warmth! I ran in the later afternoon, so it wasn’t nearly as cold, which was so nice to run in less layers. When I’m getting back into shape, I like to do up-tempo workouts, which (in my mind) is a pace that’s slower than your tempo pace but faster than an easy pace. For me that was about my marathon pace. For this workout, I picked an out-and-back route and ran “out” at an easy pace and “back” at an up-tempo pace.
Here are my splits:
4 easy miles – 8:24, 8:05, 8:09, 8:32
4 up-tempo miles – 7:09, 7:10, 7:05, 7:04
I usually don’t have specific paces that I need to hit during this workout, so this is a great workout to do and go based on how I’m feeling that day.
9 miles | tempo workout | 3 x 7 minutes @ tempo
30 minutes of weights
I did this workout with the Alaska Endurance Project, which is a training group here in town that meets once a week to workout together. They have a great group of competitive runners and those who love running year-round. For the workout, we were supposed to start at our tempo pace and then work down to our 5K pace, but it’s been a while since I’ve run very fast, so I was okay with paces right around my tempo pace. For the first 7 minute interval, my pace was 6:19, 6:15 for the second interval, and 6:16 for the final one. I was spent after this workout, so I knew I had given it my all.
5 miles | easy run
This was a super easy run because I was incredibly sore from the workout the day before.
7 miles | easy run | 8:18 average pace
A fun run with a friend! So nice to have the company, and I even got back in time to make breakfast for everyone.
5 miles | easy run
Nice easy run before work. I love that it is finally light when I run some mornings. (It starts getting light at about 7:00 a.m.) This was a really quick, easy run, and I am loving the dry pavement. About 95% of the neighborhoods are clear, which is so nice! I am still avoiding the paved trails in town because many of them are shaded and still have a lot of snow on them.
11 miles | long run
My clock played a nasty trick on me this morning. I’ve had my alarm clock for years, and it is still set to the old daylight savings calendar, so I woke up at 5:30 a.m., but really it was 4:30 a.m. because it had advanced forward an hour. I ended up staying up and working on my athlete plans, but an extra hour of sleep would have also been nice!
At 6:00 a.m., I finally ventured out for my run, but the temperature was about 20*F, so it is still cold here! It is getting quite “warm” (upper 30s/low 40s) during the day, but the mornings are still cold. I cannot (CANNOT) wait until I can walk outside in shorts and a short sleeve shirt (heck, even a long sleeve!) and not be cold!
The run went really well, and I felt decent. I can tell I’ve lost some fitness, but I’m optimistic it will come back quickly. I did have a couple random niggles during the run, but otherwise nothing bothered me. I started running in the darkness, but then it started getting light about half-way through my run, and instantly my mood was lifted. I felt SO much better. I remembered why I love running so much. And I cannot wait to do more running in the quiet, serene, peaceful mornings this spring and summer!
Total weekly mileage: 45 miles