|One of these days, I'll be running in light again. :)|
Sunday, April 2, 2017
Grandma's Marathon - Week 8
If there could be a perfect,
textbook training week.....
This. Was. IT!
Grandma's Marathon Training Week 8 was out of this world!!
Long Run Bliss
The day started with sprints. I actually love sprints! Or shall I say, I've grown to love sprints. There is something about pushing my body out of my comfort zone that feels so good. I finished with 7 miles at an overall pace of 8:30/mile. I did 0.41 mile splits, so I used the 600m. recommendation to measure my progress.
My splits were consistent from 2:57-3:01 - which equates to 7:18-7:25/mile. I completed 7 total and headed home. These felt amazing! I'm right on point for the run smart calculator. I couldn't have been happier with how the day went.
This was the only crabby wrinkle in my week. I needed, for my personal training, to run slow and easy for recovery. But, the group I was running with had other plans. That's absolutely fine, but it wasn't what I needed. I completed 5.5 miles and crabbed my way to the shower that morning.
I didn't want to run as fast as I did, but I didn't want to be left in the dust in the dark either. I may have to visit Milly on my easy run days so I can be in control the entire time. We shall see.
Wednesday..... lovely Wednesday. Oh - how Tuesday evenings have become my favorite day of the week. I know I don't have to get up in the morning.
I did go to my weekly kick-boxing class at 6:45 pm. I love it and so wish I could fit more classes in. My arms were shaking.
This was the morning I started really believing in myself! I had lofty goals for this run, and they paid off! My original goal was a tempo run at 8:20's for 3 - 4 miles. My running partners wanted no part in that, but said they'd lag behind and keep an eye on me.
My first mile was a warm-up at 9:19 and then I took off.
My splits weren't consistent, but that wasn't my goal. I truly just wanted to be able to run at or faster than 8:20's for 3-4 miles. Mile 3 was brutally hilly - I should have known. I know the route like the back of my hand. I told myself, just get through mile three and then you can slow down for the last 2 miles home. However, when I finished with mile 3, I knew that mile 4 would be mostly downhill. I went for it. By the time I got to mile 4, I said to myself - "just ONE more mile home, YOU GOT THIS!" I went for it and freaking DID IT!
5 tempo miles with splits of 8:03, 8:11, 8:19, 8:15, 8:16. I ran my fastest ever 10K in 52:00 and nearly cried at the end. To be honest, I could have gone longer!
It was amazing. I'm hoping to channel my inner speedy gonzales on race day!
Rest day. Yippee!!
My parents winter in Florida, so we don't see them for about 4 months. Since they had just gotten back to Wisconsin, this weekend I took my boys back to La Crosse to visit them. That meant my long run was there. Even though I know every road in town, I was a bit perplexed about how I was going to get my long run in. With some careful planning, I found the perfect route.
I tried very hard to run slow for this run so that I would be able to go the distance. I paid close attention to my HR as well. For nearly 90% of the run, I was in zone 3 and zone 4. I ended up splitting the zones nearly half and half! I ended with an average HR of 149. My max heart rate is 175. I am extremely happy about that! I even got a kudos from Garmin!
I ran the beautiful blue bridges across the Mississippi River into Pettibone Beach Park and ran trails all along the river. It was a blissful and mind-clearing morning. The temperature was about 40 and there was absolutely NO wind.
Of course, I had to stop to take some pictures along the way too! Here is a highlight!
I ran 16 miles with an average of 9:20/mile.
Week 8 proved to be the best week of training yet.
I took a jump to celebrate the great long run! I'm surprised my legs let me!
This week, I'm looking forward to my first race of the year on Saturday! I'll be running half marathon #10! I've set a pretty high goal for myself for the run. I'll keep that secret for now. Of course, I've already scoped out the weather and it's mostly sunny and 49 degrees at the start! PERFECT!