End of Week 5 Training

13 weeks until the Pittsburgh Marathon!

Cute Corgi Picture of The Week:

I am very happy with how my training went this week. I did a workout every morning before I went to work. It was very chilly this week, so I was lucky enough to have a two hour delay both Wednesday and Thursday. I am glad to be a teacher and that I got to go to work an hour later than normal!

Monday: 5 miles at 8:27 pace on the treadmill. Watched an episode of Desperate Housewives. I was proud I did this in the morning because it was the morning after the Super Bowl. We didn't get to bed until after Midnight! Was glad I set out my clothes the night before. Did some abs that afternoon.

Tuesday: Lifted in the AM (at home, roads were snowy) Wanted to go to Hounds practice at CMU, but the track was covered with snow. Took a half hour nap after school (Super Bowl night caught up with me) then forced myself out of bed to run at the Brookmeade Track (a 1,000 meter loop in a residential area.) Ended up having a great workout, despite being a bit slower in the snow and cold. Ran 6x1,000 with 4 minutes of rest, totaling 10 miles. Despite running for a long time, I enjoyed it because intervals make the time go faster. My goal pace for these was 3:55, but considering it was on a slight slushy, hill route, I wasn't upset with the results: 4:05, 4:05, 4:04, 4:06, 4:08, 4:06.

Wednesday: AM treadmill run with, of course, Desperate Housewives. Normally, I would have ran outside but since we had a delay due to the -4 degree weather, I thought it was kind of dumb not to take advantage of the treadmill. Ran an easy 6 at 8:27 pace, speeding up at the end. Abs!

Thursday: AM lifting at the gym - another two hour delay :). Was again nervous for the afternoon workout at North Park. Had a longer run planned, with 5 miles at tempo pace (7:05). In college, I was great at tempo runs but the past marathon season I struggled with them for whatever reason. I was thrilled when I was able to run the 5 mile lake loop at 6:52 pace, on such a cold day. Definitely felt sore that night!!! Splits were 7:06, 6:47, 6:53, 6:47, 6:44. The whole first half I ran fast because I was afraid of failing at this workout, and once I got to the halfway point I felt like I had it in the bag.

Friday: Usually easy run on the treadmill in the morning (5 miles) followed by abs.

Saturday: Was excited to meet up with my friend Kate (college running friend) to do my 20 miler. I was thrilled to have her run the first 15 with me. It is so nice when you can talk to a friend the entire long run, especially when you haven't seen them in a month. The roads were totally snow covered most of the run, and it was definitely hard on my legs - they were pretty tired! We covered a big hill during the 20 milers and averaged 8:25 pace. Normally, I wouldn't be happy with this pace but the effort running through the snow convinced me I should be happy with this run.

Sunday: Easy 6 miler with my Dad at North Park. Felt very tired, but not as much in my legs as my body in general. Took a nap for an hour later in the day because I just couldn't stay awake any longer.

Happy that I was able to hit my weekly mileage goal of 63 this week, and also that I got in three quality workouts. I am especially happy with my tempo run, and that I was able to work with the bad weather and still do what I needed to do.

This week will be a challenge getting in a total of 70 miles, but without a very long run (20) to help chip away at the amount of mileage to run. This week's plan:
Monday: 7 miles in the AM, abs
Tuesday: 11 miles total, 7 x 1,000 meters - hoping a track might be cleared for this workout! Aiming for 3:55. AM lifting.
Wednesday: 8 miles in the AM, abs.
Thursday: AM lifting, PM 12 mile distance run
Friday: 7 miles easy, abs
Saturday: 15 miles, 4 x 12 miles at tempo pace (6:51/mile) with 2 minutes rest
Sunday: 10 miles easy