I ran 28.75 total miles last week, and to be honest, none of them felt great. It was not my best week of training. I’m not sure whether or not to attribute it to coming off of the race Sunday, running out in the heat for the first time, having too many things on my plate this week or maybe it was just a bad week. Anyways, here’s the day by day training breakdown…

Monday: Spin Class

Tuesday: 20 minutes of easy biking and a 2.5 mile easy-paced uphill run.

Wednesday: Unplanned rest day. I got myself to work 2 hours early so I could get a run in midday and still leave a few minutes early to get to my CPR Certification course that night. When I got ready to run at lunch I was very unhappy to realize I forgot my sneakers. By the time I got home close to ten that night I went straight to bed with no thoughts of a late night treadmill run.

Thursday: I put in 6.25 total miles as part of my interval run around Hains Point. I warmed up for a little over a mile before doing 4, 1-mile repeats with 1/4 mile recovery jogs and a short cool down. My mile repeats were slow and sluggish yet I felt like I was going as hard as I could. It was not a fun run. The last couple fell well below even my goal race pace.

Friday: I headed out to Hains Point again for a tempo run today, and again felt slow and sluggish. I don’t like doing back to back speed days, but forgetting my sneakers Wednesday kind of forced me into it. I was really proud of myself for completing this run though because I was pretty tempted to just stop and walk back to work, but I made it for 6.85 miles including my warm up and cool down.

Saturday: I was up and out early for my long slow run and it was just that…long and slow. I hoped to meet up with a running group about 3 miles in, but my tired legs were running slower than 9 minute miles to start, so I didn’t quite time it right and ended up doing my run alone. It was a beautiful day for a long run though, and I got in 13.15 miles along the Capital Crescent Trail. I followed up the run with an hour outdoor yoga for runners class in Clarendon that I actually really enjoyed.

Sunday: I still had a 5-mile pace run on my schedule for the week, but after 3 tough days in a row I decided it was probably best to take a day off. Hoping this decision pays off and gets me on track for a solid week this week.