1 missed workout
1 long run: 19 miles w/ 4.5 miles easy + 2 miles T (LT pace) + 5.5 easy + 2 x 2 T pace w/2 min jog + 2.5 E
6 hours strength training
This training week was both marginal and spectacular for me. It was marginal because I missed a workout. That is such a hard thing to deal with emotionally, especially when it is due to stupidity (on my part). The spectacular part was the long run I did get in. I am pretty sure this one counts as a breakthrough workout. I had planned to run 65 miles this week, so I came close to that. All in all, I would put this week in the plus column.
I missed the workout because I was testing my limits with strength training. I started adding serious strength work into my exercise regime about 6 months ago. It started with a couple of months of hot yoga and then I found P2O Hot Pilates in Midtown Sacramento and knew I'd found a the right place. I have been training there for 4 months now. I started gradually taking a variety of classes but no more than 2 per week. I worked my way up to 3 and then 4 per week within a couple of months. Now, I do 4-6 workouts per week. These are mostly hour long classes and they are hard--the hardest strength classes I've ever taken.
This week, I was feeling ambitious and decided to double up on Monday with a kettlebells and hot pilates class followed by a 6 mile run with our run group. I think that would have been okay had I not done hot pilates and a bikini butt class the two days prior. On Tuesday, I was feeling pretty worked. By Wednesday, my planned workout day, I knew I wasn't going to be able to deliver anything close to fast running, so I just ran easy. I thought I would postpone the workout to Thursday, but work got in the way of that. So, there I was, on Friday with a workout to do. I got my new training plan from Jack and the Saturday long run meant I wasn't running anything fast on Friday. I bit the bullet and let the midweek workout go and decided to focus my energy on having a great workout Saturday.
I was lucky enough to convince a friend to meet me for the warm up of this workout, but she needed to meet at 5:30 a.m. Having someone to meet and getting the workout done early were way more important than sleeping in on a Saturday. My friend is 4 months pregnant and amazingly fit. She pushed me for the first 4.5 miles!! After we parted ways, I put in my headphones and took off at T pace. On my training schedule, my T pace has been 5:54 for over a month now, but I have not been able to hit that pace. The last few weeks, I've flirted with it, but never nailed it. I didn't intend to do it on Saturday either. I have been treating my target paces as something to work toward as I become fitter.
It was completely dark out when I started my speed work, and I was able to just get a nice rhythm going. I decided I would only look at my pace at the 1/2 mile markers. I hit the first one and saw 2:54 as my split. I thought, "this is going to be a long day" realizing I was really pushing the pace early. I split the first mile in 5:51 and the second in 5:55 (hilly mile). I now had 5+ miles to think about those next 4 miles at T pace. My legs were feeling a little tired from the barre class I had taken the night before.
With 13 miles on my legs I started the next 2 miles and split that in 11:46! I was so excited, I was actually running my goal T pace at the end of this long run. The last 2 miles weren't nearly as pretty, but I still split 11:52. I then jogged back to my car, pretty pumped about what had just gone down. I love the breakthrough workouts. You never know when they'll happen, but they always do when you're putting in the work and taking care of the machine.
I definitely need to keep playing with the strength schedule to find the ideal mix to compliment and not detract from my running workouts, which have to be the priority. I tell my athletes to "protect their workouts" which means don't do a super hard strength workout the day before a hard running workout or try to run off of 4 hours of sleep. Treat your workouts like races. I think I have given an example here of what happens when you don't! The key to experimentation of this kind is not pushing yourself so far that you can't recover from any mistakes you might make. The smart decision I made was not doing the running workout midweek after I had cooked my body. Had I done that, I might have pushed myself over the edge into injurious territory or overtraining. Neither pops up immediately, so I'm not out of the woods.
There is no doubt that the strength work I am doing is making me a faster runner. I have never been able to hit paces like I did this week in a long run like that, not even during my build up to my fastest marathons. Get your strength work in, listen to your body and make smart decisions! These are the lessons to be learned from this week.
|On Saturday, I took those Oiselle Distance Shorts for a ride and earned my coffee!|