I was going to try and do a July recap, but it's now August 16th so clearly that is not happening. #mybad. Anyways, I feel bad that I've been a terrible blogger, so I'm giving one lucky reader some super fun ProCompression Socks! I have them and I love them! I pretty much live in my Pro Compression socks through training and recovery. They're an x-small and in heather grey! All you have to do win is leave a comment about your upcoming goal race (5k, half marathon, marathon) and how you get over your training slump! We allllll go through it and I love hearing ways people pull themselves back up! Maybe it's accomplishing a big race goal, having a great track workout or long run or just being able to focus on your love of running and not so much the race ahead! Even if you're not an x-small, you can still play and if you win, I'm sure you have some friends who would graciously take them off your hands :) #runningfriendsarethebestfriends
SOOOO we're just going to jump back in like I haven't been absent for a month. Let's recap last weeks training shall we? Yes? Okay sounds good, let's go!
I usually get my plan for the upcoming week on Sunday's, but I got it early last week so it gave me plenty of time to analyze it and annoy my coach with questions (ie: UMMMM THERE'S NO LONG RUN. UMM SHOULD I RUN 12 MILES PLUS the 5K SO I GET 16 MILES?! You get the idea. He hates me I'm sure) Anyways, here was my prescribed plan. This is tailored specifically for me, so what is working for me will not be the smart choice for others! FYI!
|Coach Nark's Plan||4 miles ridiculously SLOW!||7 miles easy||AM; 4 miles slow recovery pace --Pm: 10 miles w 6 x 200m @ rep pace w 200m recs then 2 x 1 mile @ cruise pace w 200-400m slow recovery jog||Off||5 miles slow recovery pace||12 miles w 5k RACE||8 miles slow recovery pace over 9 mins per mile - 50+ weekly miles|
Monday: 4 miles -- 9:14 pace
I'm really focusing on keeping my easy and recovery runs at a 9 pace and higher (per my coach). So I'm listening.
Tuesday: 7 miles -- 8:13 pace // It was pouring rain and I was tired, but got up and out the door before I could convince myself otherwise! I'm so glad I did! Running in the rain really does make you feel tough! I also headed to Plaze Fitness that night for my 1 hour strength class. IT WAS HARD. I wanted to die, but thankfully I made I through.
[side note-- being able to bring your dog to work is pretty much the best thing in the world]
Wednesday-- 2 a days! I normally meet Allison at 5am for our warm-up before we split off and do our prescribed workout, but I somehow turned off my alarm an woke up at 4:58 ( sorry running wife!). I still managed to get to the track by 5:15 ( if you set out EVERYTHING you need for an early morning workout the night before, you can ready in 3 minutes people!!) and got in a great track workout!
3 miles w/u --Workout 6 x 200 @ rep pace (goal :48 - :52) :50, :45, :42, :42, :40 w/ 200 rec in between-- 2 x 1 mile (goal 7:02-1:12) 7:04, 6:48 with 400 rec in between. 3.2 mile c/d
|Socks are Pro Compression, Shorts and Bra are Oiselle and top is Nike|
Last week the clutch in my car finally died and now we are down to 1 car. Which is pretty much fine, except we both workout in the mornings so I had to push my normal Thursday 5:00 am run with Allison and 6:00 am strength class back to 7. I was sad to miss my run and class with my friends! #runnerprobs.
Thursday: 5 recovery miles ( 9:08 pace) and strength class at 7am.
I've also been working on a pretty cool project with my coach and I can't wait to be able to share it with you all!!
Friday: REST DAYYYYY
We're also in the process of house hunting and looked at one after work! It's exciting! We own our house now, but are ready for more room and bigger yard!
Saturday: Jailhouse Rock 5k. I went into this with high hopes of breaking 21:00. It didn't happen. I still PR'd, but wasn't really jumping for joy after the race. I'll do a recap tomorrow. I still had tons of fun and loved being able hang out with everyone and race! And a PR is a PR.
9 total for the morning-- 3.5 miles warm-up (8:49 pace) RACE (6:52 pace) 3.24 cool-down(9:22)
Don't worry, there was no fun going on at all
When I got home, I had a package waiting for me from the awesome peeps over at Crank Sports. I'll do a full review on the gels and endurance blend once I've had a chance to really try them out. I have a very sensitive stomach when it comes to gels, so I'm interested to see how these work for me! I did try the endurance blend on my 12 miler today and I am hooked already!! THANK YOU CRANK SPORTS, I LOVE YOU!
Sunday: 12 miles slow recovery pace @ 9:28--"over 9 min/mi" ( I switched my 8 and 12 milers, it was OK'd by my coach!) I met up with Allison, Carl (both pictured) Mike, Steve and Shea (who are not pictured because they had 18 and 20 miles to run,-- so thankful that wasn't me today!) I was SO FREAKING HAPPY to have them to run with. I was tired, my legs were heavy and it was 95% humidity. I think it's safe to safe to say we were all dragging and looking forward to the run being over! We got it done. #boom
WEEK TOTAL: 52.09
How did your week go?!
Did you have a race or long run?
Don't forget to leave a comment to try and win the Pro Compression socks!! I'll choose a lucky winner by random on Friday, August 21 and announce the winner on my blog! Good Luck!
Happy Running Friends!!