This past weekend was great for a few big reasons—maybe the funk is finally ending! We headed down to Falmouth on Saturday, and my stepfather got to come home from the hospital Sunday afternoon after a rough past week. Father’s Day was beautiful, warm, and sunny on the Cape—great homecoming weather!
I did an easy 4 miles on Saturday and then a 12 mile long run Sunday. My schedule originally said 7 miles, but I didn’t get to go for a run until right before dinner on Saturday. I didn’t want to do 7 at night and 12 first thing in the morning!
The 12 mile run was a new workout for me: 12 miles with 6 one minute surges at 7:40 or better starting at mile 7. It took me until about mile 3 to warm up, and then I started to hit my stride. The surges were definitely manageable, although me legs were sufficiently shot by the end of the run.
I ran my fastest the last few miles of the run, which I feel really great about. I shared the Garmin report with my coach, and he feels that I am definitely ready to start training for a 1:45 half! Over the course of the next month, I will be working up to the low 40s for weekly mileage. Steady state runs will start drifting more towards the 8:00 pace.
I am happy that my training volume is back up to where it is, and I am looking forward to continued progress in the speed and endurance areas. Because I am increasing my weekly mileage, I am going to stop TRX and work on more running-specific strength training exercises.
I LOVE the TRX workout, but it’s shredding my legs. The residual soreness lasts about two days, and it’s putting a damper on my workouts on those days. I am happy that TRX provided me with some killer workouts during my rebuilding phase, and hopefully I will be able to pick it up again some time in the future.
How was everyone’s Father’s Day Weekend?
Awesome job!!! Are you aiming for the 1:45 at Zooma, or a race earlier than that?
Thanks Michelle! I am aiming for 1:45 for ZOOMA, that will be my only half mary for the fall. After I am back in peak shape, I would like to do some shorter races. 🙂
Wow! 1:45 would be huge! GO YOU!!
Thanks Jess! No bunnies on the run today! 😉
Awesome! Love the surges!
Me too! They hurt so good! 😉
That’s awesome that you’ve been able to build back up so quickly and are feeling good! I understand having to cut back the extra weights- I’d like to do both, but when you have a running goal, it’s hard to maintain intense cross training as well.
Thanks Laura–I am happy that I am feeling good with the increase in volume. I would like to do ST and run hard too, but at my age, it’s a no-go! 😉
Good luck with your training, I understand why you’re taking out the TRX. I took out all my off-ice training when I was getting ready for a skating test more than a month ago and have yet to put it back in. It’s time.