I can’t say enough what a game changer having a coach has been! This week was challenging, but in a very good way.
Monday – 6 miles with 8 x 90 second pick ups (avg around 6:30 pace for these) with a 2-3 minute cool down in between. Average pace 8:09 average. Finished up with some physical therapy exercises and core work at home. This run was done at 2:30pm, and I normally never run in the afternoon. Initially when I started out, my stomach felt like it was going to cramp and my neck and shoulders started aching right away. I took the first 10 minutes easy though, and after that I felt much loser and had no issues.
Tuesday – 5 miles HR test in the treadmill at 7:40 avg. You can read more details about this here. It was tough! Lifted chest, biceps, triceps & core after.
Wednesday was a treadmill workout. 10 min warm up easy pace, moved to 8 min/mile pace. The rest of the workout was broken into 5 intervals of inclines. Each Interval was 5 minutes at an incline, with the incline increasing slightly each time. Each rest period between inclines also increased slightly as well. 6 miles @ 8:12 average and followed by lifting lower body and core.
Thursday I was so ready for my easy run. Monday, Tuesday and Wednesday were all challenging workouts for me. Not in a bad way, more just that I was ready for some relaxed muscles. 6 miles at 9:13 average.
I saw this cute deer out in the trail!
Friday was 2500 meters of swim drills. Using fins for part of the workout makes me fast and brought my average pace down to 1:57 average! I can hardly ever get below 2 on my own haha!
The goal was to break the workout into 3 sets of 6 miles. The first 6 miles at an easy effort – around 9-9:30 minute miles. The next 6 miles at 8-8:30 average pace. The final miles at 7:30-8 average pace. The very last mile as a cool down.
I did pretty well with the elevation changes I think! It was a soggy morning. The Vigor vest from Oiselle was great for the rain while still being cool enough for the humidity.
I normally prefer Gen Ucan (Cocoa Delite flavor) before my runs, but I was out. So I had a Gu Stroopwafel and a banana with peanut butter. I also had my usual mixture of Beet Elite & Amino Energy. At mile 6, I had a Glukos lemon lime. It was my first time trying it and it was DELICIOUS. It is super thin fluid, almost the consistency of Gatorade, which made it easy to take down. The only drawback is that it only had 16g carb and 60 calories. At mile 12, I had a berry pomegranate Huma Plus gel (these are the version with electrolytes added).
I ended my run near a Safeway, so I went in and got a lowfat chocolate milk. So happy. It is a good post workout drink because it has 4/1 carb to protein ratio, and it tastes so good. A couple hours after running I was ready for real food and had a phenomenal bagel with eggs and bacon. I think breakfast always tastes better after a long run 🙂
41 miles to end the week. 3 and a half lifts counting Monday’s quick core and physical therapy exercises ha!
Most upsetting part of the week was that I LOST A TOENAIL! I thought I was going to escape it but NO. Poor toe. Poor toenail. Poor me! How am I supposed to set a pedicure?!
What was your long run this weekend? What is your favorite post workout recovery?