Monday - speed - 1.5 miles @8:30, 3 miles @ 6:49, 7:02, 6:50, 2 miles @8:30
This was easier than I thought. I had a tough time sticking with the pace for the 3 miles of speed, I wanted to go faster. I only walked for 30 secs after each repeat. I think I am in better shape than in April when I ran the 6:40 pace 3.5 mile race.
Tuesday - swim - 1.5 miles with .25m kicks
The FIRST program encouraging kicking as very helpful for runners (particularly fast kicking). Since I started kicking, I notices my legs got stronger. Now if I could only find a way to do some cycling..
Wednesday - swim - 1.5 miles with .25m kicks.
Thursday - tempo run - 2 miles @ 8:30, 2 miles @ 7:44, 2 miles @ 9:00.
This was hard because we had 5 degrees on Wednesday morning, and we ran on snow, with 1 of the 2 miles uphill and against the wind. My face was hurting because of the cold. I tried to talk to the Sue-s but only a slur came out. In the afternoon we took Petru sledding which added an unplanned hill repeat for me. Boy, was I sore the next day, all worth it bc sledding is super fun.
Friday - REST
This was the hardest thing to do. I don't like to take rest days. Plus, I had the day off, which made things more difficult. But, it's all about discipline and I will honor the rest day until the marathon.
Saturday - long run - .5 mile warm up, 13 miles @ 8:55, .5 mile walk home; 1 mile v light swim
This run convinced the Sues that we need to stick with the times provided by the FIRST program. We kept speeding up at the beginning of the run, even though it was on an uphill, and we did not keep up with the 9:05 pace, but we slowed down on the way back (something I don't like to do, but that will certainly happen in the future as well because I am going to do all the long runs with the Sues, and we will all struggle at times, I am sure). I woke up at 6:30, had oatmeal and coffee, and took care of bathroom business prior to the 7:30 start of our run. I managed to eat 1/2 Vanilla Bean GU. I think I need to make myself have some before I get winded. I felt more energetic 15 min after I took the gel. I made myself to the stretches from the FIRST program as soon as I got home. I had a turkey sandwich on light bread after the stretch, even though I was not hungry. I am reading a lot about nutrition, what to eat, when to eat, and I learned that eating carbs and protein immediately after a run helps with recovery. I also had 1 serving of NUUN electrolyte drink.
Later in the morning we went to the Y since Petru loves the kids room there. I swam lightly, mostly on my back and let my arms do most of the work. It felt great.
Sunday - 1.5 mile swim
T: 5.5 miles swim; 25.5 miles run
Overall, great week.
A few notes:
1. Sleep - we had friends over on Thursday and Saturday night which meant I went to bed at 1:30 on both nights. I did nap every day this week, during Petru's nap, but I won't have this luxury starting Monday. Gotta find a way to make sure I get enough sleep while not becoming too strict and have my schedule interfere with my family's. Family, as always, comes first.
2. I need to eat more during the runs.
3. I need to find a way to incorporate some biking into the program.
4. My GPS was dead on Saturday am, after having charged it the night before. I charged it again and it is working. I think it may need another battery soon.
5. Did not do my abs, push ups or strength training, need to get on that. I usually do that at night, but we are transitioning Petru to the "big boy bed" and bedtime has become a 1-2 hour of back and forth between his room and the living room. You can call that "stairs repeat".
Building a clock
7 months ago