Wednesday, September 26, 2012
40 Miles & a Track Workout
Last week I decided I was not going to run the DM Half Marathon, and that I would throw my training plan away. Instead, I set a goal of running 40 miles last week. My highest mileage week up til that point was 36!
I also told myself I was going to run easy since I was increasing mileage. I ran totally based on how I felt and you know what? I had the best week in terms of both mileage and speed!! I really like this whole "listening to your body" thing.
Monday: actually got up and went to Body Pump. Ran 1 mile in 9:20 after class. That evening I did 5.3 miles on my treadmill at home in 50 minutes (9:25 pace). For some reason my treadmill at home feels much harder at a given pace than the treadmills at the gym or even running outside.
Tuesday: 4.42 miles @ 9:21 pace in the evening at youth xc practice. Some miles I was cruising around the campus @ 8:30 pace, others I was closer to 10 - 11 min pace jogging with the kids trying to keep them going. Then I had to take my oldest to boy scouts, so I ran outside some more while he was there, another 4.23 miles @ 8:20 avg pace.
Wednesday: treadmill at work. 5.45 miles / 50 min, 9:10 pace
Thursday: treadmill at work, speed intervals, 6.18 miles / 55 min, 8:53 pace. I will post the workout soon. It was awesome! Possibly my new favorite treadmill speed workout.
Friday: rest day - youth xc open! post on that to follow as well. It came together beautifully.
Saturday: treadmill at home, 5.46 miles / 50 min, 9:09 pace
Sunday: run outside. 8.17 miles @ 8:14 pace!!!! I have never run a longer run that fast. I was not at all feeling like running, so just decided to get it done and not worry about time. I just looked at my watch when it beeped off the mile times. The first two were around 8:45 pace and I was feeling really good. Mile 3 was 8:16 and a slight uphill. Mile 4 was 8:51 and a significant uphill. At that point I was halfway done and it was all downhill or flat from there. The next two miles were sub 8. Then I said, screw it, I am pushing this to the end!! I finished the last two miles on a flat stretch to home, 7:50 and 7:44 pace.
I have never had this good of a week on a training plan. The other change I made was adding back more carbs in my diet. I think this helped a lot with recovery and energy.
Last night I had to take my 8 yr old to the track early for his xc workout because he had to leave practice early for boy scouts. We did a warm up mile, 7 x 300m repeats, with ~ 2min rest, and a cool down mile.
I haven't run a track workout since this summer, and it was so fun to go fast! I was somewhat conservative as I wanted to complete all 7 repeats and not let the last couple go down the tubes. I would run one, then my son would do his as I timed him, back and forth.
That speedy 8 yr old ran his between 74 - 80 seconds, and smashed his last repeat at 66 seconds!!
I have longer legs (although this advantage is diminishing by the day at the rate he's growing). I can still run repeats faster, although I think he has better ability to hold a faster pace for longer. So I am going to be really mature and brag about beating my 8 yr old on my 300m repeats, which were consistently between 66 - 70 seconds, with a 63 sec repeat on the last one.
While I am bragging, he came in 7th overall (beating out a lot of older kids) and 1st in his age division at our 3k race. 13:02 finish time. Amazing.
Training plan or no training plan??
Wrong to try to beat your kid at sports? I know by this time next year he will be smoking me every time. That makes it ok, right??