Last week was peak week in terms of long run mileage, but this current week is also a very important (and tough!) week, so I hesitate to say that the hay is in the barn….because it’s not! I’m reducing mileage this week but I still have some key workouts to get in.
That being said, this past week went well! I started out a bit tired from the previous week’s faster 20 miler ever, and ended on a high note with a 5k PR.
Rest Day. Kickball was canceled because our opposing team didn’t have enough players (automatic win!). After work Mike and I went for a walk but that’s about it!
AM: 7 easy miles with Mike. Nothing special, just some slow miles with my running buddy husband.
Lunch: Pilates Level 2. This was only my second time with this teacher and she was great! A lot of new moves that I hadn’t done before and I was quite sore the next day.
AM: 9 miles with final 6 progressing from MGP + 20 sec to MGP. This run didn’t go well. I wasn’t upset, because this training cycle has been FULL of GREAT workouts and very few bad ones. It wasn’t terrible,it just wasn’t great. My legs were tired/sore from the previous weekend’s hard effort plus Pilates the day before and it was early. I ran 3 miles easy and immediately could tell my legs were not going to cooperate. As soon as I turned around at the 4.5 mile mark, I was greeted with a really strong headwind. I ran the remaining 4.5 miles into a headwind, with a net incline. There were some tough moments! I couldn’t for the life of me get my legs to move faster. I wanted to hit close to an 8 min /mile for the final miles and I couldn’t until the final mile when I was more protected from the wind. My legs started to wake up and somehow I got out a 7:53 mile, although it seemed like the same effort as the 8:36 mile I had done. Overall I averaged 8:19 on the 6 miles and my splits were: 8:28 (net incline), 8:22, 8:15 (net decline), 8:36 (net incline), 8:23, 7:53.
PM: After work I tried the new Club Pilates “Arm and Abs” class. I liked it! Although there was definitely still some legs – including quite a long bridge portion which I had to rest a few times during because my legs were tired!
Rest day. I was planning to do 5 miles easy but wanted to sleep in. After work, I was too tired and hungry to go out and run in the dark alone. Overall, I think it was a good call. Those miles were junk miles.
AM: 10 miles Zone 1-Zone 2. My legs were back to feeling refreshed for this run! I ran a really easy to moderate pace on this run and felt like I could run forever. I felt great and my legs felt fresh. It’s crazy how easy 10 miles runs have become.
Lunch: Club Pilates FIT Level 2 class. Again, this is mostly traditional pilates but with a little more intervals to get the heart rate up. The hardest move was a segment where we did a blank on the bosu ball, jumped our legs up to it, lifted it over our head, jumped back down into a plank and repeated. Then we’d do a long series of mountain climbers while planking on the bosu and then repeat the sequence again. Sweaty!
Fit Foodie 5k! I treated this as a tempo run but it ended up being a really successful one as I pulled out a nearly 50 second PR! Total of 6.5 miles including warm-up, cool-down and race. Race report here.
22 mile long run. This run was a bit rough. I told myself I wouldn’t do 22 (my plan actually called for 23 which is what Mike did) if my legs felt too tired from the 5k, but when I started the run, my legs actually felt pretty good all things considered. Mike and I ran together for the first 4.5 miles or so and then he went ahead. We ended up meeting up a few other times on the route because he stopped for water more often than I did, but I ran the large majority of the run alone. The time went surprisingly fast but it was HOT. Somehow, San Diego pulled out a 76 degree, sunny day in mid-November. The goal of this run was endurance, not pace, so I kept it easy (mostly low 9s). Toward the end, my legs were really tired and I started to shuffle a bit but I made it to the end.
The highlight of Sunday was tracking my friend Brooke as she dominated her first Ironman! She finished 5th in her age group (25-29) with a time of 11:25:49. Brooke jokes and calls me her coach and my one regret as her coach was telling her to change her clothes in transition! She was so close to 3rd place and her transition times could have made up that difference. But to Brooke, none of that matters – she had a great day and is so proud of how it turned out. I’m so happy for her!
- Miles Run: 54.5
- Stretch/Strengthening: 2.5 hours
- Total Time: ~11 hours
Do you usually start the taper 3 weeks or 2 weeks out?