Footprints: Monday Recap

Last week was an up and down one. I was still recovering from a cold most of the week and struggled though some tough workouts before a run double race day on Sunday. Here’s the day-by-day breakdown:

Monday: Today was an attempt to make up Saturday’s 20-10-15 workout. I was supposed to do 20 minutes at a 7:10 pace, 10 at a recovery pace and 15 back at the tempo pace. I hit the treadmill Monday night and could quickly tell my lungs and chest were not fully recovered from my cold. I did bursts at a 7:24 pace and 1.0 incline with walk breaks in between for a total of 20 minutes before jogging it out at a 9:05 pace for 10 followed by a repeat of the run bursts and walk breaks for 10 minutes. Not ideal, but I was glad I made an effort to get it in.

Tuesday: I had Ian drop me off at work, so I could give my long run I missed out on on Sunday a go right after work to take advantage of as much daylight as possible. This was the tale of two runs. I started off strong and cruised for ten miles at an easy just under 9-minute pace. As I attempted to pick up the pace for the next 10 miles I started to struggle. My pace dropped by almost a minute per mile in some cases and I had horrible cramps in my feet. I pushed through as long as I could and finally called it quits at 16.5 after run/hobbling my way through Georgetown and over the Key Bridge back into Arlington.

Wednesday: Rest Day with light core workout.

Thursday: 5 miles easy on the treadmill plus a core workout.

Friday: Rest Day

Saturday:  I raced the Clarendon Day Double running a 5k immediately followed by a 10k. I had a blast at this race and ran pretty decent times too finishing 4th in my age group for combined times of those that ran both races. Full recap coming soon!


Sunday: Recovery Day. I planned to run easy, but my calf muscles were absolutely killing me today. I got in a walk, but even that was painful. I’m hoping lots of stretching and rolling makes this pass quickly.