What a great week! Things have finally normalized, at least for a little while, and I nailed my training plan - 100% as scheduled, 100% of my paces - for the first time in a few weeks. Every week I feel like I'm just kind of chugging along with my training and getting it done without thinking too much about how it will translate to race day. Speaking of, I made the decision to forego the NJ Half Marathon since I just don't think it's realistic with my new location and job. Instead, I am now officially registered for the Ocean City Island to Island Half Marathon that runs from Assateague Island to Ocean City, Maryland. I feel really good about having had a strong week leading up to the race!
Week 12
32.1 miles
(22 easy / 10.1 hard)
Monday 4/16 - Rest day
Tuesday 4/17 - 3.6 mile easy run @ 10:01
Ben and I decided to stay out at the beach for a few days, so I warmed up on the boardwalk and Atlantic Avenue before heading into First Landing State Park via 64th Street to the boat ramp and back for the tempo portion of this run. It wasn't easy, but I channeled Desi's win on Monday and got it done. My tempo miles were 7:52, 7:36, 7:48, and 7:36, for 4 miles in 30:51 - one of my long-term goals is 4 miles under 30 minutes so I am really happy to be getting closer and closer to that. I kind of loved this run!
- Goal: 3 x (1 min hard / 2 min easy / 4 min hard / 2 min easy / 1:30 hard / 2:30 easy)
- Actual:
- Interval 1: 7:27 / 7:24 / 7:17
- Interval 2: 7:16 / 7:11 / 7:25
- Interval 3: 7:21 / 7:26 / 7:05
This was a great workout! It was crazy windy at the beach so the first half wasn't too bad going with the wind, but the second half got pretty hard!
Sunday 4/22 - 8 mile long run workout @ 9:12
- Goal: 3 x (5 min @ 7:45) + 4 x (1 min hard) + 2 mile progression run @ goal 10:30 -> 7:00
- Actual:
- 5 min: 7:39, 7:35, 7:40
- 1 min: 7:16, 7:12, 7:18
- 2 mile progression run (slow start + increasing pace every quarter mile): 10:19 -> 9:49 -> 9:09 -> 8:51 -> 8:20 -> 7:56 -> 7:37 -> 6:52
I think this was the first time I've ever had a third workout during one week and it was tough! It was a beautiful day for running and I went out to a trail that I've run a couple times with my dad but have never been all that excited about. It turned out to be perfect for my workout, and the miles flew by! My legs were definitely feeling the fatigue of training, and honestly when I read Katie's instructions to finish the progression run at a 7-minute pace I was like, "LOL yeah, okay" but I somehow managed to push through! Seriously, I don't know how or why this girl believes in me more than I believe in myself but I love her for it!
Ha, you and I had the same mindset during our Wednesday runs! The weather in Chicago was MISERABLE both on Monday and Wednesday (naturally, the worst of the cold/windy/rainy weather had to save itself for days when I needed to run), and on both days when the wind was in my face and the rain made me hate everything, I reminded myself that if the people in Boston could make it through a marathon in that, then I could certainly make it through two more miles. I'm glad to hear you had such a great week of training!
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