Happy Sunday! I’m linking up with Jess from Jess Runs ATL today with my weekly recap. Details below if you want to join us!
Monday: REST day from running.
It had been awhile since I had a rest day. Of course, what’s a girl to do with all that free time, right? Ha! So I went to a [solidcore] class since I hadn’t been in quite some time and man was I sore afterwards. I just love that class.
Tuesday: The soreness from the class wasn’t actually too bad on Tuesday morning- it got worse as the day went on (DOMS- delayed onset muscle soreness) so I don’t think the class affected my run (hopefully). The workout was my coach’s notorious 15-10-10-5 workout: 1 mile warmup, 15 minutes at 10k pace, 5 min recovery, 10 min around 5k pace, 5 minute recovery, 10 min at 5k pace, 5 min recovery, and the final 5 minutes as fast you have left. 1 mile cool-down.
10 miles total at 8:22 min/mile average.
This workout went better than it did the previous two times I did it, but by the final five minutes, I was pretty spent and it ended up being the same pace as the first 15 minutes which was not supposed to happen. Doing such a long run before work, without any fuel or hydration, didn’t help either. BUT, I was so, so glad that I did it when I did as I was at work quite late. Morning runs are the only real option.
It was nice to to have the sun coming up by the time I finished too! I didn’t even need my Zephyr light.Wednesday: Easy 8 mile recovery run, 8:50 min/mile pace. It was snowy/slippery in the morning and I didn’t want to run on the treadmill. I was stuck at work until 7:45 pm, so I ended up running this one quite late. I wasn’t done running until about 9 pm. Ugh.
Thursday: 300m hill repeats! I was proud of myself for doing this in the morning, especially after a late run on Wednesday. 2 mile warm-up, 8x300m hills, with recovery the length of the downhill, 2 mile cool-down. 8 miles total at a 9:20 min/mile pace. Hills are hard. 🙂
When I came home, Matilda was all cozy on the couch under a blanket. I was very jealous of her- it would have been so nice to do the same!
Friday: 8 miles recovery with my friend Christie before work. Another [solidcore] class.
Saturday: 20 mile long run- my 3rd 20 miler of the Boston training season.
We did a hilly route out past Theodore Wirth; we had the ski chalet at Theo for a water stop/GU, but I needed a lot more fuel than that for 20 miles. By the final 3-4, I was really struggling. I started to feel a little lightheaded and my pace slowed significantly. I need to start carrying Gatorade on such a long run. Our club usually hosts support stops but since I have my own running coach, I’m not on the exact same schedule as the people in my running club that are training for Boston. They actually had a cutback week with only 14 miles, so there were no volunteers to host support stops for the club. Lesson learned- carry hydration and GU more frequently!
The lack of fuel led to a tough recovery; we had brunch at Wise Acre Eatery which helped (that is a glass of their house made kombucha!)
…and then I crashed for two hours. Generally the 20 milers don’t do that to me, so I really think it was a lack of calories during the run combined with dehydration. Not smart…
On a brighter note, by the evening I was fortunately feeling back to normal. We met our friends Monica and Pete at Can Can Wonderland– have you been? Such a fun place!
Artist designed mini golf.
If you decide to check it out soon, there will probably be a wait. We put our name on the list for golf and there was a 2.5 hour wait, so we left, ate dinner, and then came back to golf. It’s quite popular right now, but definitely for a reason. It was a very fun evening.
Sunday: Early 7 mile run with my friends Tricia and Vicki. 9:05 min/mile average.
Summary: 62 miles of running, 2 [solidcore] classes
Overall, not a bad week. Lower mileage than the past few 70 miler weeks but still some big workouts.
Next week will be a little interesting as I am heading to Detroit to get RRCA running coach certified! I don’t know for sure if I’ll actual try coaching anyone, but I think the knowledge will help me with this blog; plus, it’s obviously something that I am really interested in.
That’s about it from me this week. I hope you had a great week in fitness and fitness fashion 🙂 Speaking of fashion, I was browsing a few catalogs this morning, and I came across this picture. Are socks with Birks back? I love my Birks but I’m not sure about socks and birks. Apparently it’s a thing.
No matter what you say, I think running 60+ miles a week is pretty amazing! I can’t even get past the 25 mile per week so I am just in awe.
I love when you get a good workout and get sore the next day. Is that weird? I loved doing that this week more than running!
Plus this cold+pms combo really kicked my butt this week.
Anyway, good job with this week’s training!
I love being sore too- especially in my abs for some reason- like for the first few days this week, it would hurt to cough or laugh. It was great!
Sorry to hear you have a cold..that plus PMS is not a good combo 🙁 Feel better!
Ohhhh the abs. That’s always hard after your body gets used to the ab workouts! But I love it when I do feel sore in my abs too. My coworker thinks I’m crazy!
Great week of running! Have you ever done the Mill City supported long run?
Look forward to hearing about the coaching certification – tres cool!!
Hi Eric! I haven’t done the Mill City supported long run but I’ve seen them out there! Usually my club has support, just not this time since it was a cutback week for them.
I’m excited for the coaching class!
Hi Jessie! I’m also from MPLS and am wondering what your favorite place is to do hill repeats? Thanks!
Sara, this post has some local suggestions on hills in the comments: http://www.therightfits.com/2017/02/fit-tip-friday-hill-workouts/ Hope that helps!
Wow just 6 weeks until Boston – I’m so excited for you!!
I’ve never run 60+ miles in a week – you’re a rockstar 🙂
It’s all relative! Some of my running friends have hit 100 miles/week!
Socks with Birkenstocks are DEFINITELY a thing in the Northwest!! I’ve seen them for a few years now, worn together. All the “cool kids” are doing it. 🙂
Great week! I’m looking forward to hearing about your Coaching certification course.
I love it! The Northwest is where all the hipsters are, so I better get on board 🙂
Looks like another killer week! I usually am smashed after a 20 miler so I can relate 😉
The running conference looks like fun, I bet you will learn some great stuff. I used to rock the socks and biks….but I grew up in Portland so it was a requirement. I am not sure I could get myself to do it again (especially with shorts?!?) but I do love my birks.
I do love my birks too 🙂 Most comfortable shoes ever! Can’t wait until its birks weather again soon!
Portland seems like such a great place to grow up.
I would love to hear about the RRCA coaching cert as my husband has suggested I do this same thing. I’m not sure I would actually coach either, although I do help get some friends with their race training. I also feel it would just be beneficial for myself. Let me know what you think! 🙂
I will definitely share all about my experience! I am in the same boat- I’m really just taking it because its something I’m passionate about and want to learn more- should hopefully be a worthwhile weekend!
A great week of training Jessie. And that mini golf places looks awesome!
It was such a fun place 🙂 And I’m a terrible mini-golfer!
That indoor mini golf looks SO fun!! I’m also super intrigued to hear what you think of the RRCA training–I bet you’ll learn a ton.