Week 9 was a doozy. The Hanson plan bumps mileage up every 3 weeks, and week 9 was a bump up week. Week 8 had 40 miles on the plan, week 9 had 49. NINE EXTRA MILES. Oy vey.
Daylight Savings impacted me hard. I found it very difficult to sleep this week and thus getting up at 4:45 was not in the cards most mornings. Also, my cranky hip acted up a bit more than usual.
Despite all of this - I still had a great week of running! Pump it up!
Monday Mar 13
Plan Says: 5 x 1000, with 400 recovery and a 1 mile warm up and 1 mile cool down. 1Ks should be at 3:48 (6:05 avg pace).
What I did: They were predicting a huge snow storm all weekend so I was expecting snow. Unfortunately, I did not wake up in the morning and we got a lot of snow all day Monday so I was on the treadmill for this one. It was also my husband's birthday so I had lots of lasagna and birthday cake in my belly prior to jumping on the 'mill.
1 mile warm up at 7.0 mph on the treadmill (8:34 avg pace)
For the 1Ks, I varied the pace between 9.8 - 10.0 mph for 0.621-0.624 miles (depending on how fast I could hit the stop button!)
1- 3:48
2- 3:48
3- 3:47
4- 3:46
5- 3:47
My recovery 400s were at 6.0 mph (2:31).
1 mile cool down, 6.0-6.8mph, 9:34.
While I don't recommend doing this workout on a full stomach, it was good mental practice for me to fight through the discomfort!
6.11 miles total.
Tuesday Mar 14
Plan Says: Off
What I did: Off
Wednesday Mar 15
Plan Says: 8 mile tempo run at 7:15, with 1 mile warm up and cool down.
What I did: I was up from 1-4 am worrying about this workout. FOR REAL. Tempo runs make me so nervous. They seem so difficult and this week my tempo run bumped up to 8 miles - from 5 miles. It seemed like such a big jump. Once again, I slept through my alarm. Luckily, I have after school care arrangements on Wednesdays so I could get this done after work. The plows had come through so the roads and sidewalks were clear; much clearer than I expected. The sun was shining! Time to stop worrying and hit the road.
I turned my first mile, which was supposed to be a warm up mile, into the first mile of the tempo run because it was at 7:30. I had a 2-day training earlier in the week and a lunch event this day so I had not been eating great food all week. The result of this is that I felt like I really had to poop on that first mile. I ducked back into my house after running the first mile to use the bathroom. Nothing. I chalked it up to nerves and got back out there. And ran fast. No matter how much I told myself to relax, I ran way too fast for the remaining 7 miles. My anxiety did not relent until about mile 7.9. Total was 8 miles at 6:55 avg pace. Mile splits: 7:32 / 6:40 / 6:45 / 6:54 / 6:52 / 6:42 / 6:59 / 6:53.
To make up for the lack of warm up, I ran a 2 mile cool down. This felt glorious. My legs felt tired, but good and mentally it was like a huge weight had lifted. 2.03 miles, 16:50 (8:18 avg pace).
Shortly after I was done running, I noticed my right hip was very sore. I used my R8 roller and also my foam roller to work on it a bit. Cue more nerves and internal chanting of "please don't let me be injured...please don't let me be injured...."
I had a tiger balm patch sample that I slapped on it before bed.
Thursday Mar 16
Plan Says: easy 6 miles
What I did: Again, I was up at 12:30 AM. This time, I took a Hylands Calms Forte tablet and quickly fell back asleep...and missed my morning alarm. For the 3rd time this week. I woke up and my hip was hurting. ARGH. I got home after work and started running outside. It was a beautiful day. I ended up getting 3.6 miles in before the bus showed up. My hip still wasn't feeling great so I opted to stop there.
3.62 miles, 28:51 (7:58 avg pace).
Friday Mar 17
Plan Says: easy 5 miles
What I did: I WOKE UP AT MY MORNING ALARM! I knew that rain was forecasted so I looked outside. It didn't look like it was raining (but I was not wearing glasses or contacts!) so I got dressed for an outdoor run. I went outside and it was definitely drizzling but doable. Unfortunately the temp was hovering around 32 degrees so there were a lot more slippery spots than I was comfortable with. I ended up turning around, going back inside and changing to shorts and taking off my layers of shirts. What a time suck!
I ended up running an easy 5 miles on my treadmill in 42:52 while listening to the first half of Lindsey Hein interviewing Alysia Montano. (link below). My hip felt ok. I felt like maybe if I got a really good massage, that might be the thing I need.
I did the new Jasyoga "High Mileage Reset" during the evening and it felt.so.good! Definitely loosened things up! Friday night was also the first night of my Sense sleep system. I will be posting about this once I have some trends!
I re-read parts of the Hanson book as I wanted to make sure my pacing was going ok. It is easy to get very caught up in social media re: paces of runs. Re-reading reasoning behind paces boosted my confidence a lot!
Saturday Mar 18
Plan Says: 15 miles at long run pace - 7:54 for me
What I did: My running partner and I were up to meet at my house (we switch off meeting at each other's houses). She is running Boston so our long run distances have not matched up - one of us is always doing more than the other. Until this week, she was always going longer. This week, we switched places. She had 10 to do. I knew that it would be hard for me to run after she was done so I left earlier and ran 5 miles by myself and then the final 10 with her. This plan worked beautifully. I was happy that we ran this comfortably as I want to try to stick with the paces in the book. My hip felt ok. Not great, but not in pain.
15 miles, 1:56:51 (7:47 avg pace). Interesting this is the exact same average pace as last week's 10 mile run and last week's run felt much worse. This was a very comfortable run.
7:37 / 7:58 / 7:48 / 7:30 / 7:40 / 8:04 / 7:55 / 8:05 / 7:54 / 7:35 / 7:36 / 7:51 / 7:43 / 7:35 / 7:56
Sunday Mar 19
Plan says: Easy 7 miles
What I did: I again pre-calculated my mileage to get to an even number for the weekly total. I knew I was going to be at least 2 miles short due to shortening my Thursday run. I figured out if I ran 7.25 I would have a nice even 47 miles for the week. I headed out after lunch and made a plan with my daughter, who wanted to run with me, that I would come back and she could run the last half mile with me.
This was a nice run. I wanted to keep it comfortable and easy. I finished the rest of the Lindsey Hein/Alysia Montano podcast. I got back to my house at around 6.9 miles and BOTH my kids wanted to join me. My daughter, age 6, is actually a decent runner. My son, age 3, is not. So we headed out. They had a lot of fun and it was funny to watch them. At one point my son was huffing and puffing saying he needed a break so we tried to say he could sit a lap out but he did not want to miss out on anything. I actually carried him while running for a bit. He is 40 pounds. This was no small feat! I ended up getting 7.52 miles in! The splits are funny:
7:46 / 7:44 / 7:59 / 7:53 / 7:58 / 8:13 / 8:07 ----> Average pace of each of the first seven miles
6:44 ----> Actual time it took to run the last 0.52 miles.
7.52 miles, 1:02:24 (8:18 avg pace)
Weekly Total
Plan says: 49 miles
What I did: 47.28 miles
Podcasts
1. Here is the link to I'll Have Another #40 with Alysia Montano
What I did: They were predicting a huge snow storm all weekend so I was expecting snow. Unfortunately, I did not wake up in the morning and we got a lot of snow all day Monday so I was on the treadmill for this one. It was also my husband's birthday so I had lots of lasagna and birthday cake in my belly prior to jumping on the 'mill.
1 mile warm up at 7.0 mph on the treadmill (8:34 avg pace)
For the 1Ks, I varied the pace between 9.8 - 10.0 mph for 0.621-0.624 miles (depending on how fast I could hit the stop button!)
1- 3:48
2- 3:48
3- 3:47
4- 3:46
5- 3:47
My recovery 400s were at 6.0 mph (2:31).
1 mile cool down, 6.0-6.8mph, 9:34.
While I don't recommend doing this workout on a full stomach, it was good mental practice for me to fight through the discomfort!
6.11 miles total.
Tuesday Mar 14
Plan Says: Off
What I did: Off
Wednesday Mar 15
Plan Says: 8 mile tempo run at 7:15, with 1 mile warm up and cool down.
What I did: I was up from 1-4 am worrying about this workout. FOR REAL. Tempo runs make me so nervous. They seem so difficult and this week my tempo run bumped up to 8 miles - from 5 miles. It seemed like such a big jump. Once again, I slept through my alarm. Luckily, I have after school care arrangements on Wednesdays so I could get this done after work. The plows had come through so the roads and sidewalks were clear; much clearer than I expected. The sun was shining! Time to stop worrying and hit the road.
I turned my first mile, which was supposed to be a warm up mile, into the first mile of the tempo run because it was at 7:30. I had a 2-day training earlier in the week and a lunch event this day so I had not been eating great food all week. The result of this is that I felt like I really had to poop on that first mile. I ducked back into my house after running the first mile to use the bathroom. Nothing. I chalked it up to nerves and got back out there. And ran fast. No matter how much I told myself to relax, I ran way too fast for the remaining 7 miles. My anxiety did not relent until about mile 7.9. Total was 8 miles at 6:55 avg pace. Mile splits: 7:32 / 6:40 / 6:45 / 6:54 / 6:52 / 6:42 / 6:59 / 6:53.
To make up for the lack of warm up, I ran a 2 mile cool down. This felt glorious. My legs felt tired, but good and mentally it was like a huge weight had lifted. 2.03 miles, 16:50 (8:18 avg pace).
Shortly after I was done running, I noticed my right hip was very sore. I used my R8 roller and also my foam roller to work on it a bit. Cue more nerves and internal chanting of "please don't let me be injured...please don't let me be injured...."
I had a tiger balm patch sample that I slapped on it before bed.
Thursday Mar 16
Plan Says: easy 6 miles
What I did: Again, I was up at 12:30 AM. This time, I took a Hylands Calms Forte tablet and quickly fell back asleep...and missed my morning alarm. For the 3rd time this week. I woke up and my hip was hurting. ARGH. I got home after work and started running outside. It was a beautiful day. I ended up getting 3.6 miles in before the bus showed up. My hip still wasn't feeling great so I opted to stop there.
3.62 miles, 28:51 (7:58 avg pace).
Friday Mar 17
Plan Says: easy 5 miles
What I did: I WOKE UP AT MY MORNING ALARM! I knew that rain was forecasted so I looked outside. It didn't look like it was raining (but I was not wearing glasses or contacts!) so I got dressed for an outdoor run. I went outside and it was definitely drizzling but doable. Unfortunately the temp was hovering around 32 degrees so there were a lot more slippery spots than I was comfortable with. I ended up turning around, going back inside and changing to shorts and taking off my layers of shirts. What a time suck!
I ended up running an easy 5 miles on my treadmill in 42:52 while listening to the first half of Lindsey Hein interviewing Alysia Montano. (link below). My hip felt ok. I felt like maybe if I got a really good massage, that might be the thing I need.
I did the new Jasyoga "High Mileage Reset" during the evening and it felt.so.good! Definitely loosened things up! Friday night was also the first night of my Sense sleep system. I will be posting about this once I have some trends!
I re-read parts of the Hanson book as I wanted to make sure my pacing was going ok. It is easy to get very caught up in social media re: paces of runs. Re-reading reasoning behind paces boosted my confidence a lot!
Saturday Mar 18
Plan Says: 15 miles at long run pace - 7:54 for me
What I did: My running partner and I were up to meet at my house (we switch off meeting at each other's houses). She is running Boston so our long run distances have not matched up - one of us is always doing more than the other. Until this week, she was always going longer. This week, we switched places. She had 10 to do. I knew that it would be hard for me to run after she was done so I left earlier and ran 5 miles by myself and then the final 10 with her. This plan worked beautifully. I was happy that we ran this comfortably as I want to try to stick with the paces in the book. My hip felt ok. Not great, but not in pain.
15 miles, 1:56:51 (7:47 avg pace). Interesting this is the exact same average pace as last week's 10 mile run and last week's run felt much worse. This was a very comfortable run.
7:37 / 7:58 / 7:48 / 7:30 / 7:40 / 8:04 / 7:55 / 8:05 / 7:54 / 7:35 / 7:36 / 7:51 / 7:43 / 7:35 / 7:56
Sunday Mar 19
Plan says: Easy 7 miles
What I did: I again pre-calculated my mileage to get to an even number for the weekly total. I knew I was going to be at least 2 miles short due to shortening my Thursday run. I figured out if I ran 7.25 I would have a nice even 47 miles for the week. I headed out after lunch and made a plan with my daughter, who wanted to run with me, that I would come back and she could run the last half mile with me.
This was a nice run. I wanted to keep it comfortable and easy. I finished the rest of the Lindsey Hein/Alysia Montano podcast. I got back to my house at around 6.9 miles and BOTH my kids wanted to join me. My daughter, age 6, is actually a decent runner. My son, age 3, is not. So we headed out. They had a lot of fun and it was funny to watch them. At one point my son was huffing and puffing saying he needed a break so we tried to say he could sit a lap out but he did not want to miss out on anything. I actually carried him while running for a bit. He is 40 pounds. This was no small feat! I ended up getting 7.52 miles in! The splits are funny:
7:46 / 7:44 / 7:59 / 7:53 / 7:58 / 8:13 / 8:07 ----> Average pace of each of the first seven miles
6:44 ----> Actual time it took to run the last 0.52 miles.
7.52 miles, 1:02:24 (8:18 avg pace)
Weekly Total
Plan says: 49 miles
What I did: 47.28 miles
Podcasts
1. Here is the link to I'll Have Another #40 with Alysia Montano
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