Weekly Workouts

August 20, 2023

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

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.


  • Reply Lisa of Lisa’s Yarns August 20, 2023 at 12:39 pm

    I bet it felt good to get back on track! This past week was bad for workouts since I solo parented from thur night-today and I cluster my workouts from fri-mon. So I haven’t worked out since Monday but feel like I can count all the physicality of parenting a toddler as sort of a work out? Kind of how I would count raking the yard as a workout. 😉 I will get back on track tomorrow but the next couple of weeks are weird with Paul’s summer program ending, etc. So things might be spotty in terms of workouts but eventually we’ll get back to ‘normalish’.

    • Reply Coree August 20, 2023 at 12:46 pm

      I put my garmin on cardio when I’m doing yard work because I am working really hard.

  • Reply San August 21, 2023 at 1:57 pm

    Great mileage this eek!

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