Monday, July 17, 2017

Milwaukee Marathon Half Marathon Training: Week 5 Recap

Monday, July 10
Plan says: 1.5 mile warm up, 5 x 1000 at 5k/10k pace with 600 m recovery in between, 1.5 mile cool down

What I do:  REST.  I switched up this week as I was still very tired from the weekend and knew it would not be in my best interest to do a speed workout today.

Tuesday, July 11
Plan says: 0 miles

What I do:  Speed work! Unfortunately I had a 7 AM meeting at work so that meant 4:30 AM alarm to get this done.  Ooh I laid in bed for ten extra minutes.  I was so not prepared for that alarm, despite my 8:30pm bedtime the night before. Eventually, I rolled out and got dressed.  It was still kinda dark so I wasn't sure if the track was open so I did this on the road (which Hanson's prefers to track anyways).  This was struggle bus for me.  I definitely could have used another rest day, or at least an easy workout today.  The barometer for this is my recovery jogs - faster 1Ks were slower recoveries!

1.63 mile warm up, 14:07 (8:40 avg pace)

5 x 1000m with 600m recovery  (Goal pace for 1000m = 3:48)
Road conversions = 1000m = 0.62 miles, 600m = 0.38 miles)

1 - 3:51.6 / 3:15  (6:12 avg pace / 8:48 avg pace)
2 - 3:47.2 / 3:10  (6:06 / 8:23)
3 - 3:38.6 / 3:27  (5:50 / 9:04)
4 - 3:46.3 / 3:22  (6:04 / 8:49)
5 - 3:40.7 / (5:54)

1.6 mile cool down, 13:22 (8:22 avg pace)

Even though I know I am probably setting myself up for disappointment in doing this dumb comparison game, I can't help myself.  The comparison this week isn't great.  Back in March, I did this workout on a treadmill so I could basically guarantee hitting my goal pace of 3:48.  These were my 5 1Ks on 3/19.

1- 3:48
2- 3:48
3- 3:47
4- 3:46
5- 3:47

Wednesday, July 12
Plan says: 1.5 mile warm up, 4 miles at half-marathon pace (6:44), 1.5 mile cool down

What I do:  I planned to do tempo on Thursday this week to have a day in between the two hard workouts of the week.  Since I had taken Monday off, this meant that 5 miles easy was up.

Wednesday was one of those days, beginning at 2 AM when the severe weather alert on my phone went off warning me of the possibilities of flash flooding.  Trust me when I say, I did not care.  We were having crazy storms, complete with downpour, and in between the loud thunder and drip drip drip on my windowsill that my brain refused to ignore and my kids waking up, I did not get much sleep.  Thus, when the alarm went off at 5 AM and it was still pouring, I said "F it and went back to sleep".

This led to all of us OVERSLEEPING and me getting to work 30 minutes later than usual, translating to me getting home later than usual.  It was so hot and muggy out, but I did have time to squeeze in 5 miles.

I started running and it was so hard.  I was listening to a podcast trying to distract myself but it wasn't working.  Then the few routes that I tried to take were underwater.  I stopped several times and at around 3.5 miles I said that I was quitting at 4.

4 miles, 31:32 (7:53 avg pace)

Thursday, July 13
Plan says: 5 miles easy

What I do:  It was time to tempo.  Again, I overslept.  I think my sh**ty sleep from last week just caught up with me.  (I know scientifically they say that this doesn't happen, but I truly think it does for me.)  SOOOOOOOOOO....again I was running after work in the heat.  The good news was that the humidity was not as bad as Wednesday afternoon.  The bad news was that this run still felt so hard.  My legs were dead, with no zip in them at all.  I made multiple stops along the route for water.

1.51 mile warm up, 11:49 (7:50 avg pace)
4.0 miles tempo, 26:52 (6:43 avg pace)
1.5 mile cool down, 12:17 (8:11 avg pace)

7.01 miles total

Friday, July 14
Plan says: 6 miles easy

What I do:  I was up around 3/4 AM because my son woke up.  I tossed and turned, but never went back to sleep so it was not too difficult to get up at 5 to go run.  Reflecting on my week of running, I had the duh moment that I got caught up in pace and again was in a place where I was trying to force the run.  This lead to feeling like junk, being extra tired and really not enjoying myself.

My goal for this run was to run EASY.

6.1 miles, 53:39 (8:47 avg pace)

Saturday, July 15
Plan says: 10 miles at long run pace (7:30-9:00)

What I do:  I wanted to get this done early, but slept through my alarm.  (That is basically the theme of my summer running.)  Thus, I was running in the heat in the early afternoon for my son's nap.  This run was fine.  I was excited to run over a newly constructed bridge over the river.  I was excited to be able to fill up my handheld several times along my route.

10 miles, 1:17:36 (7:45 avg pace)

Sunday, July 16
Plan says: 5 miles easy

What I do:  We stayed at my husband's family lake house on Saturday night and I was in charge of making breakfast so I wasn't able to get up and run early.  I again headed out when my son was napping and it was a breezy, partly cloudy day and scenic.  When I returned to the cottage, my son was awake, but CRABBY.  I did a few cannonballs off the pier in my running clothes to cheer him up.  They felt AMAZING!

Additionally I got some more stand up paddle boarding in AND a long kayak ride.  I LOVE SUMMER!

Plan Miles: 41
Total Weekly Miles: 39.96 (FOR REALZ.  I should have checked the weekly mileage before heading out to at least get that up to 40).

And with that, I've cleared the 1000 mile mark for the year!!!

1 comment:

  1. Awesome week on the books. And congrats on hitting 1000 miles!