Recovery Week 1 of ?
Monday - lift
Did a late afternoon lift due to meetings and such. Started with 5 min warm-up on the elliptical just to get the blood flowing, then did the usual round of lifting. Was rather unenthusiastic but got a quick 30 min workout done.
Tuesday - #10kTuesday
Headed out in the afternoon, but it was still nice and cool and sunny. Decided to continue incorporating some off-road training into my 10k Tuesday runs, so I warmed up, then did the cross-country 5k course, plus some extra road miles tacked onto the end of the run. Pace was all over the map but averaged just a tick over 9:00/mi for the 6.2 miles.
Wednesday - mountain bike
Had multiple meetings this morning, but thankfully Scott and I were able to work out a mountain bike ride together! It was sunny and breezy, and the trails were covered with wonderfully crunch leaves. I was slower than I'd hoped I would be, but I think it's been a good 3 or 4 weeks since I was on my mountain bike, so I guess that's not surprising. We covered just over 6 miles, average just under 7mph.
Thursday - #SpeedworkThursday
4x800 repeats
More like 800-ish repeats… I went outside for speedwork today because GORGEOUS. Always presents a challenge with pacing and distance, but it's close enough and is a good challenge with perceived effort training. Did close to 1.5 mile warm-up, 800 speed repeats (no goal pace, just hard-but-sustainable effort), with a short break at easy/recovery pace in between (turns out the break was about .2 miles long. Good enough. Splits worked out as follows…
Heck yasss! Pretty darn happy with that, especially that my last split matched my first split. w00t. I knew I backed off a little on repeat #3, so hooray, looks like my pace perception is pretty accurate. Rock on.
Friday - yoga
Lovely yoga class today. Good and stretchy!
Saturday - bike or run w/ D
D and I had a great stroller run on the Swamp Rabbit Trail, originating at Furman. It was a beautifully cool day, so I had him bundled up in the stroller. I felt really good on the run back towards campus and my pace showed it - clocked a 8:20 mile! Did a total of 8 miles at a bit over 9min/mi average pace. Awesome.
Sunday - bike or run (whichever I don't do Saturday) rest
Unexpected rain (???) made this a rest day. We took a walk around the neighborhood before dinner, but that was it.
Did a late afternoon lift due to meetings and such. Started with 5 min warm-up on the elliptical just to get the blood flowing, then did the usual round of lifting. Was rather unenthusiastic but got a quick 30 min workout done.
Tuesday - #10kTuesday
Headed out in the afternoon, but it was still nice and cool and sunny. Decided to continue incorporating some off-road training into my 10k Tuesday runs, so I warmed up, then did the cross-country 5k course, plus some extra road miles tacked onto the end of the run. Pace was all over the map but averaged just a tick over 9:00/mi for the 6.2 miles.
Wednesday - mountain bike
Had multiple meetings this morning, but thankfully Scott and I were able to work out a mountain bike ride together! It was sunny and breezy, and the trails were covered with wonderfully crunch leaves. I was slower than I'd hoped I would be, but I think it's been a good 3 or 4 weeks since I was on my mountain bike, so I guess that's not surprising. We covered just over 6 miles, average just under 7mph.
Thursday - #SpeedworkThursday
4x800 repeats
More like 800-ish repeats… I went outside for speedwork today because GORGEOUS. Always presents a challenge with pacing and distance, but it's close enough and is a good challenge with perceived effort training. Did close to 1.5 mile warm-up, 800 speed repeats (no goal pace, just hard-but-sustainable effort), with a short break at easy/recovery pace in between (turns out the break was about .2 miles long. Good enough. Splits worked out as follows…
Heck yasss! Pretty darn happy with that, especially that my last split matched my first split. w00t. I knew I backed off a little on repeat #3, so hooray, looks like my pace perception is pretty accurate. Rock on.
Friday - yoga
Lovely yoga class today. Good and stretchy!
Saturday - bike or run w/ D
D and I had a great stroller run on the Swamp Rabbit Trail, originating at Furman. It was a beautifully cool day, so I had him bundled up in the stroller. I felt really good on the run back towards campus and my pace showed it - clocked a 8:20 mile! Did a total of 8 miles at a bit over 9min/mi average pace. Awesome.
Sunday - bike or run (whichever I don't do Saturday) rest
Unexpected rain (???) made this a rest day. We took a walk around the neighborhood before dinner, but that was it.