Last week’s workouts transitioned into the start of another training segment. I’m running an October half marathon and after enjoying the lazy weeks of summer fun running, I was ready to focus back on hard workouts.
Monday: 12 x 1 minute fartlek (7 miles total) & strength training
The humidity was only 80%, which felt so light and breathable compared to last week. My workout was a short interval fartlek to work on getting some speed back in my legs before progressively more demanding workouts closer to the race. I naturally run faster as a workout goes, so I ran these as almost a progression, starting around a 6:25 pace and cutting down to 6:08 pace.
For strength training, I stuck with a few basic movements: front squats, hip thrusts, barbell push presses, box jumps, and lat pull downs, and then I finished off the workout with some core work.
Tuesday: 5 miles easy
Ollie tires more quickly on summer runs, so we kept this run to a short five miles.
Wednesday: 3 mile tempo run (7 miles total)
With a temperature 70+ degrees at 8 AM and an even higher heat index, I knew this run would be a sweaty one. I warmed up for 2.25 miles and then ran 3 miles at tempo effort. Given the warmer weather and menstrual cramps, I was pretty darn pleased with my pace – 7:17, 7:16, 7:10. Not a bad place to start for a new training cycle!
I didn’t strength train, though. I can push through fatigue and cramps for one workout, but double workouts just sound extra daunting.
Thursday: 5 miles easy & Pilates
I split this run into 3 miles with Ollie and 2 miles with Charlie. Normally I rest on Thursdays, but I wanted to complete all my runs before the weekend so we could go camping.
Friday: 12 mile long run
The lower humidity this week really did make such a difference! It was 65 at the start of this run, and I kept a comfortable 8:20/mile average pace for this run. The route had a couple decent hills – about 340 feet of gain – but a majority of it was relatively flat.
After last week’s camping fiasco, we left home at 6 AM and arrived at the Pacific Coast by shortly before 10 AM. We were able to find a campsite right on the beach – because of a downpour. We patiently waited out the rain in the back of the car, playing card games and chess. By 2 PM, the rain ceased, so we took the dogs to the beach to run around and splash in the waves. Charlie attempted to eat all the crabs washed up with the high tide, while Ollie ran in circles around the sand.
We awoke to gray skies and choppy waves on the ocean, but at least it wasn’t raining. We enjoyed the views with some coffee and breakfast before starting the long journey home. Sundays typically have awful traffic closer to the city and it took us about 5 hours to get home. But all the driving was well worth it for a weekend of camping on the oceanside.
How was your week in running?
Would you prefer to vacation by the ocean or the mountains?