I hope everyone had a fantastic Memorial Day Weekend! I had big plans to race the Elizabeth River Run 10K but family stuff popped up and within a few hours of the news we were packed and heading north for a 6 hour drive/ferry trip. Family comes first always! We literally made the ferry boat by 4 minutes. I was sweating bullets in the car boarding line.
Saturday morning we woke up and there was a Triathlon going on right outside our front door. Am I the only one who feels guilty seeing people work out when I’m in my pajamas and sipping coffee? 😉 So I headed out for an easy 14 miles. No watch, No Garmin, No music….but lots of fun Jersey Shore entertainment. I’m not sure if the partiers were rallying from the night before or getting started for Saturday night?! I had lots to look & laugh at and even got a bunch of fist pumps, ha!
Sunday ended up being an unplanned rest day. We were driving in the car for 9 hours (detoured to visit more family). I never sit for 9 hours….ever! My legs were rested and happy for the track workout I would do the following morning. I met some friends and since it was a holiday we had to do this:
The workout planned was 4×400, 4×300 and 6×200. After climbing the pictured fence we warmed up for 2 miles then went right to work. I wore my trainers not my “fast” shoes. Once again the group was amazing! Once again I was the slowest one there! LOL. I’m keeping at it though. No bullet train here, I’m a steady freight train distance runner and I’ll be ready on marathon morning. My 400’s were all at 75, 300’s at 56, 200’s at 35 which is perfect for what I am aiming for (Sub 2:49). The rest of the guys & gal were faster.
I was very happy that I never slowed up at the tail end of the workout. It has been ingrained in my mind that you must NEVER run the tail end of a workout at a slower pace than the first intervals. We did a cool down adding up to 9 miles total, then later in the day I did a shake out run making 12 miles for the day followed by another bucket full of ice for my legs. Shake outs the evening after a track session are a favorite of mine. I’m a Lydiard believing girl so in my eyes even 15 minutes makes a difference.
Did you have fun this past weekend? Did you get a chance to work out? Shake outs for you or are cool downs enough? What is the shortest run you will go for? Happy Training Everyone!