What an amazing week of training! This one was filled with personal records (PRs) of all sorts, as well as amazing fun with and support from my Team Chances teammates - and super-awesome coach, Susan!
Monday was meant as a medium run, 8mi. I was still sore from my longest run ever on Saturday, so I took it a little easy. What was especially cool about this run was that I run-commuted to work! I live about 7.5 mi SE of ASU. Having dropped off a change of clothes in my locker at the SRC on Sunday, I left home with just some fluids and headed north on McClintock before finding the canal and heading east and then north up to campus. I'll admit that it wasn't a great run: 105mins for 7.5mi. But it felt pretty good.
Tuesday was my first day in the gym with my new online coaching plan. It was, admittedly, not a huge success, in that I really don't know what I am doing. For instance, I couldn't figure out the "pronated bat wing", even with the help of Google and two smart friends. And I was SORE afterward, suggesting that I might not have particularly good form. But this week was really about running, and so I took it in stride and went from there.
Wednesday was supposed to begin with track, but I had a meeting downtown so saved track for the evening, with Tricia and Lisa. They really pushed me and it was amazing! The workout and my times were as follows:
Short w/u
2 x 1200m at 10k pace/effort (9:47/mi) + 90s rest after each interval
800m at 5k pace/effort (8:34/mi) + 90s rest
4 x 400m at faster than mile pace (7:18/mi, 8:32/mi, 10:25/mi, 8:26mi) + 60s rest after each interval
Suffice it to say, I was bloody thrilled with these paces. I know, I know, real runners run much faster. But I compare myself only to myself, and these were some fast paces for me. Wanda and I wrapped up the evening with a visit to the dog park.
Thursday was meant to include a short recovery run, but I had a very long day at work and just couldn't do it. On top of that, I inadvertently slept in on Friday morning, and so missed the yoga to which I had been looking forward all week. But, apparently, the rest did me good, because Saturday began with THE BEST RUN OF MY LIFE!
Saturday's run was a 10mi time trial around the Lakewood Loop. Susan wanted us to start out at our 1/2-marathon pace for two laps, and then pick it up for the final two laps (each lap was 2.5mi). I had on my cute new running outfit, matching shirt and shorts, and was raring to go, so much so that I started off at much quicker than my 1/2 marathon pace. In fact, I did exactly the opposite of what Susan wanted (which means I still have a lot to learn!): I positive split my laps, which means each one got progressively slower. But there was some variation in there: Mile 1 = 10:05, mile 2 = 10:16, mile 10 = 10:19, with various miles in between from 10:36-11:19. For me, this is fast. In fact, this day included a 2-year PR for 5k, a PR for 10k, a PR for 15k, and a PR for 10mi. I was overjoyed, jubiliant, and totally ecstatic about this performance. I ran 1:47 for the 10mi - almost exactly the same time as I ran for 7.5mi on Monday!
The rest of Saturday involved basking in the glow of achievement, and sleeping. My feet felt really good, and still do. We had a lovely meal with some wonderful people on Saturday night, and then I did an easy 40mi with Mark and Max on Sunday to spin out my legs and enjoy the gorgeous slightly cooler weather. We ended the day with a tasty Belgian Blonde at Flanny's and a spectacular meal at Nourish. Best. Training. Week. Ever.