AM- 2 warm up, 16 X 400m @ 5:40 pace, 2 mile cool down
PM- 4 Miles at an easy pace (on treadmill after kiddos are asleep)
Am I the only one who gets insomnia on the nights I am the most exhausted? Earlier in the year I gave up caffeine after mid morning ONLY because I am very sensitive to it and I noticed when I didn’t drink it at lunchtime I was able to go to bed earlier. How can a drink at noon affect me 9 hours later? Is it just my imagination? Is it really the caffeine or am I just over tired? Anyway, I had a domino of sick kids for the past few weeks disrupting my sleep so Sunday afternoon I caved and had the teeniest bit of coffee. Guess who laid awake in bed from 10-1 am? Hate that the night before a big effort workout. The plan was for 16-400’s. After last weeks efforts my legs are beat but there is still no real end in sight. Anything speed related intimidates me so I was happy to convince a friend to run this one with me at the last minute and he paced the whole thing perfectly. I ran this same workout a month ago slightly slower but with more effort so even the speed part of my training is coming together nicely.
By the way, my newest favorite recovery tool is The Grid. I bought it a month or so ago with huge doubts. I’ve hated foam rollers. I have one I bought a year ago and I gave it to my kids to play with because I never felt any difference using it….kinda like compression socks….just not for me. The Grid is different though because it has a PVC pipe center. It works!! I’ve been using it for 10 minutes a night and I swear I feel less tension throughout my glutes and hamstrings. It was a bit pricey ($40). I was lucky and had a gift card but the store owner convinced me that it will never wear down like the cheaper foam rollers do. My youngest uses it like one of those circus performers, standing on it, rolling it to get places, and it never dents. Kid and Kris approved!
Week 8 Rundown- This past week was hands down the biggest quality week I’ve ever run. Last Fall I did hit some higher mileage but with one less quality session a week and the mileage was completed in more run sessions as opposed to the 9-10 runs a week I do now. I may be running a tad bit less this cycle but I am running smarter. Here is a brief rundown of my 8th week (out of 15) before the Boston Marathon.
Monday- 2 mile warm up, 3 x 2 miles @ 6:00-6:10 w/ 2 minute job, 2 mile cool down.
(Splits ended up at 6:07, 6:03, & 6:00 pace)
Tuesday- AM- 10 miles easy pace PM- 4 miles easy pace
Wednesday- 3 mile warm up, 10 mile progression starting at 6:40- dropping to 6:10, 3 mile cool down
Thursday- AM- 10 easy, PM- 4 easy
Friday- 18 mile steady state long run. Averaged 6:41 pace.
Saturday- 8 miles slow
Sunday- 10 miles averaging 7:25 pace
The steady state long run was a big deal for me. I’ve done plenty of long low 7 minute pace runs but to dip down that close to marathon pace for that length of time was a big step for me. The last mile was close to 6 minute pace and I loved it! Saturday though I paid big and after a busy morning with family life I laid low for a very long time trying to recover. Everything hurt. I finally drug myself to the treadmill that evening and it was a slog (slow jog). I did sleep good that night! 😉
Last Tuesday when I was feeling a bit anxious about the weeks workload and managing three kids on my own for a bit, I found the nicest surprise on my doorstep from the folks at Cascadian Farms. I am always hesitant to post when they send me something. I am worried that it will come off as bragging but this last surprise was way too kind of them for me to not give a big thank you. Cascadian Farms has been super kind to me this past year by keeping me fueled up with organic granola bars and my most favorite Larabars (<-personal favorites). So thank you Cascadian Farm. You guys and gals are the best!
Take care everyone! Hope you have a great week!