I have the first week of training for the Nike Women’s D.C. Half down and things are off to a great start! Both of my speed workouts went well and it felt good to get out there on Saturday for my first long run in quite awhile. I flip flopped my weekend runs to accommodate the Love the Run You’re With 5k on Sunday, which was a blast. I ran 25.2 miles last week. Here’s the day by day training breakdown…
Monday: Spin Class in the morning. Late afternoon I put in 35 minutes on the elliptical followed by 5 minutes of jump roping and a lower body workout.
Tuesday: Instead of hitting the track, today’s speed workout took place on the hills. I totaled 5.2 miles with six hill repeats in the middle charging up the same hill that will be the finish line for the Marine Corps Marathon in October.
Wednesday: Today was another cross training and strength day so I got in another spin class at Revolve in the morning followed by a leg workout in the afternoon.
Thursday: I hit the treadmill for an early morning 6.55 mile tempo run. I felt great from start to finish on this one, which was very encouraging. I started off with a one mile warm-up at an 8-minute pace then increased the speed every five minutes peaking at a 7:13 pace before cooling down for a quarter of a mile back at an 8-minute pace. I stayed on the treadmill at a walking pace for a bit until my heart rate came back down, and also stared horrified at the person on the treadmill next to me who had dropped their iPad mid run and completely cracked the screen. Ouch! I continued to make fun of this all week and karma struck when I dropped my phone on Saturday and cracked my screen for the second time. Luckily it’s not as bad as the first time I did it!
Friday: Rest day. Looking back at my workout spreadsheet (yea, I know, total nerd) I realized it’s been much too long since I’ve taken one of these. I’ve done a lot of recovery days, but haven’t taken a full rest day in awhile, and I know that can be just as important to reaching my goals as the working days.
Saturday: I set out on a chilly but sunny morning and battled 20-30 mph winds, but overall felt it was a successful first long run. I ran 10.35 miles at an easy pace. The toughest parts were getting over the Key and 14th Street Bridges – felt like the wind was going to blow me over!
Sunday: I put in 3.1 at the Pacers Love the Run You’re With 5k in Pentagon City. The weather was great this morning and I really enjoyed the race. I’m not all the way back to where I was, but I felt really good about my time and the progress I’m making. Check back tomorrow for a full race recap!