Weekly Workouts

Back to regular training

Weeks until race: 16

M: 8 mi @ 10:01/mi with 2 friends

T: 8 mi @ 10:03/mi ave with 6 x 30s strides hard + 30 min lifting upper body + lower body exercises @ PT session

W: 8.08 @ 9:58/mi ave. First ‘real’ speedwork run (previously I was doing hill workouts in lieu of traditional speed intervals). 3 mi warmup / 6 x 2 min @ 10K effort / 3 mi cooldown. Paces for the 2 min (0.26-0.27 mi): 7:11, 7:49, 7:30, 7:23, 7:26, 7:30. This is probably faster than I could actually run a 10K but felt decent.

R: Slept in and ran at 9 which means omg it was hot / sunny / brutal. 6 mi @ 10:13/mi. I was supposed to strength train but did not.

F: 8 mi @ 9:28/mi, weather was 77F + 93% humidity and this was an improvement from the usual!

S: 12 mi @ 9:49/mi (accidental progression run; started ~10:30 pace and ended around ~9:00 pace). Also felt good weather wise at 78F + even a slight drizzle at the end!

S: NEED to strength train!!!

Total = 50 mi / strength x 2

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I am struggling to get in my midweek strength workouts, particularly on Thursday. However, I’m thinking that once school starts back it will be easier to fit in — Thursday is a work from home day AND the one day that Josh drives the kids to school, so even sleeping in a bit I should be able to finish with a run + strength by 9 am or so, OR I could do the strength portion around lunchtime.

I do think the strength portion is really important for injury prevention and I want to get it in! I was having some groin/adductor pain which thankfully has improved (basically gone) and it seems like getting in strength that works muscles OTHER than what is repetitively stressed in running is key for me. Not even necessary super heavy lifting (I know that’s important for body comp, but this is different) – but just well-rounded strength work including glutes / core / etc.