Another week of training in the books! I wish I had tons of fun pics to share from my runs this past week, but unfortunately, every single one has been on the treadmill. However, I have been working on changing my mindset when it comes to treadmill runs–instead of huffing and puffing and dreading them before I even start, I try and appreciate the fact that I still am able to run, and that I’m able to control my pace and push myself when I need to.
I’m excited to share these posts with you guys, because not only does it hold me accountable, it also helps me to recognize areas to improve upon and provides a great visual to see how I’m progressing.
Here’s what my week has looked like:
Monday: Strength training & stretching/foam rolling. I did lots of squats, leg raises, deadlifts, and core work. Lower body strength training is not my favorite (for some reason I prefer upper body and core), but I’m glad I’m sticking with it because I know it’s important, especially for runners.
Tuesday: 4 mile run. Average pace 9:26/mile.
Wednesday: 7x400m repeats with 1 mile warm-up and a brief cool down. I did the first 400m repeat slightly under an 8:50/mile, then each one between 8:20-8:30 after that. Average overall pace 9:05/mile. I also did upper body and core work after.
Thursday: 3 mile pace run. Overall pace 9:05/mile.
Friday: Rest day.
Saturday: 8 mile long run. I was so hoping to get outside but it was still too icy out, and I knew the Mt. Vernon trail wouldn’t be clear. Rather than risk falling on my face, I toughed it out indoors. I broke it up into two separate (but back to back) four mile runs, incorporating a modified progression run during the first half. Average pace 9:23/mile.
Sunday: 3 mile recovery run.
Total Weekly Mileage: 21.76 miles.
Reflections from Week 4:
- Speed work is taking over as my favorite workout of the week. I love the adrenaline rush I get after I’m finished completing each 400m repeat!
- I’m starting to panic a little about not holding onto my GHMP for the entire duration of my long run, but I’m not sure I should be. I think I just need to trust the process.