Weekly Recap Feb. 14
Happy Valentine’s Day! As I write this, my husband is making me chicken piccata and homemade tiramisu … even though it seems this week it seems like my significant other is the treadmill.
Monday we had crazy weather — snow, sun, snow, rain, sleet, snow. Treadmill for sure. This was just an easy recovery day, 6 miles. After Saturday’s race, this was a bit of a test run to gauge how the legs were recovering and give coach feedback before Tuesday’s speed session. My cross-training was a little different than normal that evening because I did a demo/presentation on Pilates to a group in Milestone’s Learn to Exercise program. This six-week program includes a membership to Milestone for the program duration and 75-minute weekly class sessions with 45 minutes of activity. The program is designed for people who want to exercise but don’t know where to begin or who are intimidated by fitness centers. It’s a great program and I really enjoyed talking about the philosophy and principles of Pilates and taking them through a routine. I wish all of them the best in their journeys to heath and wellness, and I know that they will find a welcoming environment at Milestone!
Coach decided to swap Tuesday’s and Thursday’s speed sessions, but then we ended up modifying it again. He had a set of shorter intervals (40 seconds, 30 seconds, 20 seconds) that he moved to Tuesday, but I was trapped on the treadmill as it continued to snow, sleet and generally be a slick icy mess. The intervals were supposed to be at 800-meter to mile pace, which means faster than 6 minute pace. It’s tough to get a treadmill up to that kind of speed and back down in short bursts like that, even if you’re doing that jump on/jump off thing that I think is completely dangerous. Instead, we went with a light progression run — 2 mile warm up easy, then 4 miles cutting back each mile from 7:30 to 7:08, then a mile cooldown. It felt pretty easy, which I think was the point. I followed that up with Power Yoga and I’m looking forward to sharing an article I just finished for Louisville Women’s Sports about the instructor, who is still kicking my butt with a due date of Feb. 22.
Friday I had a rare “runch” opportunity — that is, a run at lunch. One of my coworkers brought in a treadmill and put it in her office, so I thought I’d do that (I had also started a movie on the ‘mill on Thursday but hadn’t finished it). It was not an ideal situation. It’s a compact, folding treadmill so it’s really narrow and at a permanent 2% incline. Plus it was hot in there! Fortunately I had packed clothes for outside, so I abandoned the inside ship after 2 miles and ran past some baby goats. Check out the crazy HR action — treadmill: 2 mi, 8:30 pace, 161 average HR. Outside: 3 mi, 8:01 pace, 145 HR. Although 145 was probably still a little high but I was trying to finish up.
Saturday’s workout was 4 miles easy, 2 miles of 1 minute hard/1 minute easy, 2 miles easy, 2 miles half-marathon pace, 2 miles easy. Until the cool down it flew by (of course)! The minute on/off segment was fun — probably would’ve been more fun and faster outside but it was still interesting. The 2 miles at HMP actually went better than they did on Thursday. Overall I was really happy with that run. My hamstring was a little tender after but I’ve done a lot of foam rolling and it seemed fine Sunday. I also wore my New Balance Vazee Pace shoes for this run — I’ve been wearing them for speed sessions but I think 10 is the farthest I’ve gone in them. They’re a contender for my marathon-day shoes but I’m not completely sold on them yet. This was a good session in them with no ill effects, though, so I may take them out for next weekend’s 18 miler.
I got to run with my friend Amanda Sunday — she’s running the half at Shamrock in about a month. It was her long run day so I jumped in for 6.5. We got snowed on the whole time. Windchill was about 10* but it wasn’t blowing much so it was okay. It was nice to finally be outside again!