Weekly Recap: May 8-14

Sorry for the delay in posting this, things have been a bit hectic (as they always are in May).

It was a fairly straightfoward week, four runs (including a race), a swim and a bike. The bike was meant to be easy and short, and I shortened it even more after leaving the house without my (full of delicious ice water) bottle. Left the damn thing right next to where my bike was. Fail.

Saturday, of course, was the Bluff City 10k, where I came up just 44 seconds short of hitting sub-50 at the 10k distance. I hadn’t really been training to do it, and I ran hard at Louisville only two weeks before, so I can’t complain. But I definitely could have gone faster if I had more energy. We had great weather for it too, so it’s a shame I wasn’t fully ready to go. Oh well.

Other than that, a pretty quiet week. I had a cold or allergies for the first half (still have a runny nose!), but doing much better now. Of course, now Ro is dealing with whatever I had! Poor girl.

Weekly Recap

Pretty solid week of training. Plus, I have some more news…

Training for Week of March 27 – April 2

I managed four runs this week, which is what I have been averaging this year so far. February was all five runs a week, but March had more difficulties (two trips wreaked havoc on my schedule) so I’m happy with four. On the week, I ran 26 miles: three five-milers and a long run of 11. For the long run, I did five miles easy, four at my goal HM pace, and another two easy. The average over the 11 was 9:19/mile, which is pretty damn close to the 9/mile I want to be to ensure I hit sub-2 in Louisville.

Weekly Training

Even better though, I managed to bike 3 times. Last time I rode my bike? Sometime in early summer 2016. Last time I rode it outside? 2014. Yes, it’s been awhile. But if I want to do my long-term plan of an Ironman some day, I need to get out and ride more. So I did. Monday and Friday were short rides on the trainer, and Saturday I went outside. Yay!

bike ride

Out riding

30 seconds after taking that photo, I fell over trying to clip back in.

Five minutes after that, my cell phone managed to fly out of my back pocket and into the fields at Overton Park. Thankfully, a good samaritan found it and returned it when I went back a few minutes later.

MCM

Accepted into MCM

As mentioned earlier, I’ve got some news that I alluded to in my 2017 Running Goals post. The wife and I will once again be heading to DC in October to run the Marine Corps Marathon. We ran it back in 2013 as our first ever marathon. This time, it’ll be a training run/confidence booster for Dopey.

Until next time!

Monday Musings: Weekly Training Update

Ah, Monday. The start of a new week. The longest amount of time before you can sleep in again and not have to go to work. Here is what I did over the past week:

My Weekly Workouts

My Weekly Workouts

Monday. I did nothing, but probably burned 2k calories just by being nervous. It was the NCAA College Football Playoff National Championship, and my beloved Ohio State Buckeyes were taking on the offensive juggernaut known as the Oregon Ducks. Despite turning it over four times, the Buckeyes cruised to an upset victory, 42-20, and won the first championship since 2002. I was nervous the entire time, and refused to accept any texts until the game was finally over. And I ate an entire DiGiorno pizza by myself.

Tuesday. Recovered from the title game, did grocery shopping and realized that my first half is 13 weeks away. Time to get crackin’!

Wednesday. Speed day. I did 4×800 on the treadmill at increasing pace for each interval. With warm-up and cool-down, I did 4 miles. Definitely want to focus on speed work this year.

Thursday. Slept through my alarm, so this was a post-work workout. I did a 30 minute tempo run, starting with 10 minutes of 6.7MPH, and increasing every few minutes by 0.3MPH until I topped out at 8.5MPH, then another 10 minutes at 6.7. All in all, 3.48 miles. I then did some strength training with the free weights.

Friday. I meant to ride the trainer, but slept in. We did go out to dinner at one of our favorite places. The shrimp and grits were lovely as always. Then we stopped into a little bistro for a drink before heading home.

Saturday. It was 50 degrees and sunny out, perfect weather for a nice run outside! I ran for 50 minutes at whatever pace felt comfortable, finishing with 5.38 miles at 9:18/mile pace. Not too bad for my first run outside since December! Got cleaned up, then met some friends out for dinner and drinks.

First outside run of the year, perfect weather!

First outside run of the year, perfect weather!

Sunday. I was a bit too tired and not feeling great after one too many beers out with friends. Ended up on the couch all day, watching TV and football. The end of the Seahawks-Packers game was ridiculous!

Here’s to a fresh week, full of great miles and great rides!