Weekly workouts (6/22-6/28): Beat the Heat + 10K training (week 6)

Ah, back on track (literally)! After a two week derailment, things were much better this week. I'm still not increasing my mileage much at all, but that's okay. This summer I really wanted to focus on track work, tempo runs, crosstraining, and strength (and really getting my core back into top shape post-baby). Running long wasn't really on my agenda, which is why I picked a short "goal" race that's really more of a training race than a race race. 

I'm over a year post-baby (B turned one two week ago - what? when? how?) and for me, it took a while to really feel completely back to myself and to be able to hit certain paces. I'm finally hitting some of them in speedwork sessions, so I'm pleased with my progress, especially considering the raging heat and humidity. If I'm able to run at these speeds in this soupy weather, I can't wait until fall when the air is lighter. 

weekly-workouts-brooks-running-shoes

6/8-6/14 workouts:

  • Monday: OFF
  • Tuesday: Track session - 2.75 miles
  • Wednesday: OFF
  • Thursday: Paddleboarding (30 minute paddle, 30 minute core workout on the board) 
  • Friday: Slow progressive run - 4.08 miles (9:16 pace)
  • Saturday: 20 minute HIIT workout plus easy run - 3.12 miles (8:39 pace)
  • Sunday: Slow progressive run - 5.08 miles (9:12 pace)

Total miles: 15.03 / Total runs: 4 / Total core/strength workouts: 2 / Total crosstraining: 1 


Monday used to be my BodyFlow evening, but that just hasn't worked out with our family's schedule this summer, so this Monday, like most Mondays, was rest day for me. 

I hit the track on Tuesday and did a new (to me) workout. The Fleet Feet coaches had us pick a partner and each pair starting running in opposite directions around the track. One partner was going fast, the other was in recovery. When we met on the track, we turned around and switched speeds. I was pretty skeptical at first, but it ended up being a good workout. It was particularly hard for pacing because you never knew exactly how far you'd be running for each stretch. I ran 6x300s (approximately) at paces between 6:45 and 6:50.

I was happy with those results, especially because of said pacing difficulty. I wasn't looking at my watch, so I had no idea how fast (or slow) I was going for each stretch, and if I would have had to guess, I would have said I was running about a 7:30 pace since I felt like I was being slightly conservative. So, yay for me for running faster and thinking it was slower because it wasn't as painful as I thought those faster speeds would be!

Off again Wednesday, and then I got back on a board on Thursday for a core workout. We did a 15 minute paddle, anchored down and did a 30 minute core workout on the board, followed by a 15 minute paddle back. Core workouts while balancing on a board are no joke and definitely engage muscles even more than on dry ground. I plan on doing at least one, possibly two (schedule permitting), paddle workouts per week for the rest of the summer. It's not only a core workout, but it's awesome no-impact crosstraining, too. 

Friday was a slow progressive 4-miler with splits coming in at 9:42, 9:28, 9:20, and 8:41. The last mile felt like the easiest even though it was the fastest. I think it just took me a while to really warm up. Probably should have run longer that day, but just didn't have the time, plus I was absolutely broiling in the sun that day. 

After a four week break, three of which were spent tempo run-racing, I headed back to Fleet Feet for the Beat the Heat HIIT Saturday morning workout followed by an easy three mile run with some fellow Beat the Heaters. It was nice to run easy instead of tempo-ing it on a Saturday morning. 

Sunday I did yet another slow progressive run. This time I ran 5 miles with splits at 9:58, 9:37, 8:56, 8:52, AND 8:45. My legs were so tired before I even took one step of this run, but I got it done. The weather was a bit cooler at 80 degrees with only 84% humidity plus a breeze, so that was a welcome relief. It's sort of crazy that that's a relief, but it's Charleston in the summer and that's how we roll. 

The only thing missing from my week was a really good stretch/yoga workout, and I could tell by Sunday. Everything was just miserably tight. I really need to figure out how to fit in at least one BodyFlow class per week, even if my schedule is nuts because it really does make a difference in how I feel. 

Next week, I'll be SUP'ing again and back to Saturday tempo run-racing at the Firecracker 4-miler. It's a trail race, so I'll need to adjust my pace accordingly, but I'm looking forward to kicking of the 4th with a race!

Posted on June 29, 2015 and filed under Weekly workouts.