Tuesday, Ran 4 miles/9:30 pace
Easy run: I originally planned to get up early Tuesday morning and complete my speed run, but I slept in (to 7:30 or so) instead. Also, I had started thinking that if I could find a 5K on Saturday to run, I could do that as my speed run and, at the same time, try to attempt a new 5K PR. I’d been thinking about this ever since I beat my current 5K PR during a training run last week.
So I ended up signing up for the Race for the Cure 5K that was scheduled to take place on Saturday. Instead of doing my speed run Tuesday, I ran 4 easy miles after work.
Wednesday, Ran 7 miles/9:16 pace
Tempo run: This was tough. I set my alarm for 6 and made it out the door by 6:40 or so (after pressing snooze a couple of times), to get the run done before work. It was still dark when I left the house to go to the river path, though the sun was starting to rise and it was light enough by the time I started running. I am ready for DST, so it will be lighter earlier in the morning.
Last week’s 7-mile tempo run was done at a 9:07 pace, and I hate that I didn’t at least match that this week. Maybe it’s because I ran so late in the evening on Tuesday, or maybe it’s because I didn’t have any caffeine or fuel beforehand, but my first few miles were very sluggish and slow. I only started speeding up for the second half of the run.
I drank Powerade Zero from my Nathan handheld throughout. I also listened to the Hollywood Crime Scene podcast episode on Nancy Kerrigan and Tonya Harding, which made me LOL several times.
Thursday, Rode bike/2 miles and bicep curls
I have been a very lame cross-trainer so far, but I recall in previous training cycles that I usually flaked out on cross-training all together, so at least I’m doing something? I might have rode for longer, but with my 5K looming on Saturday, I didn’t want to overwork my legs too much. I also recently got my 8-pound weights out of storage, so I did 3×15 sets of bicep curls. Hardcore, I know.
Saturday, Ran a 5K/7:45 pace + 1 mile/9:00 pace
Speed run: I recapped the Race for the Cure 5K here, which was the majority of my speed run. I was understandably tired afterward, so to finish up my training run, I did 1 more mile a bit slower while waiting for the awards ceremony to start.
Sunday, Ran 15 miles/10:41 pace
Long run: Wow, I woke up quite sore this morning, clearly from going out so hard in the 5K on Saturday. I felt really tired and even contemplated moving my run back to the afternoon so that I could go back to bed, but instead I set my mind to getting the run behind me. Started right around 7 AM, and the soreness and tiredness actually helped me stick to my long run pace goals. I’d complained about my inability to slow down enough during long runs, but that was definitely not a problem this week!
For the first time this training plan, I fueled with some PowerBar energy gels – one before the run and one in the middle. I basically aimed to go 11-minute miles for the first 8 miles, which was my easy pace, then 10:18 miles for the last 7 miles, my marathon goal pace. I also drank Tailwind during the run, but I was thinking today that I probably won’t carry Tailwind with me during the marathon, so is it a bad idea to train with fuel I won’t be using on race day? I know I can handle Gatorade/Powerade, so if that’s what the race is offering, I should be fine? ::shrug::
My right foot was really giving me problems during the run, I don’t know how to explain it… the top of my foot hurts, sometimes it feels unstable, and the bottom started aching too. I wrapped it with sports tape before church.