Weekly workouts (6/1-6/7): Beat the Heat + 10K training (week 3)

I kicked off June with a solid week of running that included two speed sessions and one "long" run. Even though my long run wasn't that long (only 6 miles), it was the longest run I've done since April's half marathons. I only got one core/strength workout in this week (and no crosstraining), which seems to be the case for me if I do a week with five runs. I'd love to get five runs in every week plus two core sessions and crosstraining, but sometimes it doesn't work out with my schedule. 

weekly-workouts

This week's workouts:

  • Monday: OFF 
  • Tuesday: Track workout - 1.86 miles: 5 laps of fast straights and recovery curves with a warmup and cooldown (avg straights pace: 6:18ish) + Strength - 30 minute CxWorx class
  • Wednesday: Easy run - 3.08 miles (8:58 pace)
  • Thursday: OFF
  • Friday: "Long" run - 6.20 miles (9:04 pace)
  • Saturday: Floppin' Flounder 5K tempo run-race (8:05 pace)
  • Sunday: Easy run - 5.08 miles (8:58 pace)

Total miles: 19.32 / Total runs: 5 / Total core/strength workouts: 1 / Total crosstraining: 0 


Monday I missed Bodyflow because I was feeling a little icky. My throat was scratchy and my head was hurting, so I decided to just rest instead of pushing myself. 

Tuesday I was back at it with speed work at the track followed by a CXWorx class. I've said it before, but I am so, so, so glad to be back at the track. Even though I hate it when it's happening, it's such a satisfying workout and I'm already starting to see some improvements. 

We did five laps of fast straights and recovery curves and my straights came in around 6:15-6:20. My last one came in around 6:00. I was targeting 6:30, so I was pretty happy with those results. CXWorx kicked my ass, as usual, but I'm recovering faster every week. I didn't have much tiredness or soreness the next day at all. Maybe I should be running faster? 

Wednesday I went out for a short, easy run. It was National Running Day, after all. And last year I missed it since I was so close to my due date and had stopped running by that time. Happy to get a few miles in, even if it wasn't as long as I wanted to go. 

Thursday was another off day. I had planned to take that day off and I could have made up my miss from Monday, but I just decided to rest instead. 

Friday was my "long" run for the week. It was only six miles, but I still took it easy as if it were a longer run. Since I've been doing harder workouts, I'm working to make the easier workouts truly easy as recovery and base-building miles. 

Saturday I did my second tempo run-race of the summer at the Floppin' Flounder. While not quite as fast as last week (I lost it in the third mile, but my first two miles were identical to last week's first two miles), it was still a solid tempo effort, especially in the heat and humidity. 

Sunday was just another easy run. It was a hot, humid, sweaty 5-miler. Not much to say about it other than that. 

running-trail

This week,  I'm doing another tempo run-race on Saturday at the Run the Runway 5K. And I'm planning to get back to Bodyflow, plus I've got a paddleboarding session scheduled (which I'm ridiculously excited about). I haven't been on a paddleboard since before I was pregnant, so I'm anxious to get my sea legs back into gear.

In general, I think these more focused workouts are making me a better runner. I'm able to hit paces more consistently and while I'm not seeing crazy speed improvements in the heat, I think that come fall, this will all pay off. 

Posted on June 8, 2015 and filed under Weekly workouts.