Anyhow, to sum up the week: 5 runs for 22 miles and 230 minutes running. I did a little strength training (squats, core, push-ups) so that's a good thing. I'm disappointed in how Saturday's race went (I should be able to do that trail race at a 10-minute pace), and I'm disappointed that my volume was so low. However, maybe it's what I need.
Monday: 5.28 miles, 9:44 pace (52:00), Newton Fate + Myrtl + strength
Target: run 50-60 minutes (5k plan = 30 minutes)
I ran in a neighborhood by work, so I wasn't always 100% sure where I was. The intent was to run 50 minutes. I changed my watch to show current pace (but didn't look at it) and time, and I discovered that view is elapsed time (may need to make a view that is JUST time). I planned to run for 50 minutes and ended up stopping at 52 when I got back to the car. ANYHOW. It was dark and I hated that, but I was able to wear shorts and short-sleeves, so that was nice.
Tuesday: 4.2 miles, 10:07 pace (42:30), Saucony Kinvara 5 + Myrtl
Target: run 40-60 minutes (5k plan = off, XT or easy 30 minutes)
I met Aaron for a 40-minute run after work at the Bike & Hike. Completely dark, but again, I was able to wear shorts and short-sleeves. I felt generally okay, but lacked much desire to further. Negative split, at least.
Wednesday: 5 miles, 9:48 pace (49:05), Saucony Zealot blue
Target: run 60-75 minutes (group run)
Aaron and I ended up skipping the group run on the Towpath and running in Kent. It was nice running with streetlights, and the temps were fantastic. Obviously I was supposed to run for at least an hour, but it's hard to feel that motivated during maintenance. We ran quickly, with a negative split. Of note: the blue Zealots are really feeling dead, and my right calf was okay without compression, although it was still noticeable.
Thursday: 3.3 miles, 40 minutes dog running + Myrtl + strength
I had the joy of running with Harvey Dent, a young hound/Jack Russell mix. To me, he seemed like a giant JR. Good pup, cute, strong, lots of energy. We kept a good pace even with his frequent stopping to sniff. I stretched and foam-rolled when I got home and then followed up with squats, abs, and push-ups.
Note: On Thursday, I changed my McMillan plan from a maintenance plan to a 5k plan ending Sunday, Jan. 17, which is the date of the 4-mile Dirty Snowflake Prediction Run. I expect that I will run on the high end of the range here, but I figured this might be more motivating than the maintenance plan. After the race, I'll just jump into the 10k program for the Dirty Love or start the half-marathon program for Athens -- we'll see how they line up.
Saturday: 4.4 miles, 46:45 (10:38), Saucony Peregrine
Target: Munroe Falls Trail Race (4.4 miles)
→ should be long run,
I'm pretty disappointed in this. Slower than the first race by about 40 seconds, and I have no idea why. I think I should have run a course PR. I feel like I'm broken.
Sunday: unplanned rest
For several reasons, a run didn't happen today, but at least we raked leaves -- that's some activity at least.
- Monday: 30 minutes, easy
- Tuesday: hill run (warmup, 6-8 repeats, cooldown)
- Wednesday: 30 minutes, easy (probably will go longer since it's group run night; also considering moving the hill workout to Wednesday)
- Thursday: 30 minutes, easy
- Friday: off
- Saturday: 60-75 minutes, easy
- Sunday: 5k