Despite traveling and very little sleep this week, I got my runs in! I ran a tempo run on Monday and medium runs on Tuesday, Thursday, and Saturday. I did them all on the treadmill due to 80 degree morning temperatures.
July 16th – July 22nd
Sunday: Recovery Run. 6 miles.
Monday: Lactate Threshold Run. 10 miles w/5 miles @ 15K to half marathon race pace.
Tuesday: Medium-long Run. 14 miles.
Wednesday: Recovery Run. 6 miles.
Thursday: Medium-long Run. 12 miles.
Friday: Recovery Run. 6 miles.
Saturday: Medium-long Run. 16 miles.
Mileage Total: ~70 Miles
Notes. I ran all of my workouts this week on the treadmill.
Goal. Get my runs in while out of town. Outcome: Success! I ran on the treadmill four days but I got the runs in.
Lactate Threshold Run. 10 miles w/5 miles @ 15K to half marathon race pace [Log Details].
Since Friday’s long run back home, I’ve really been struggling with the heat. I did two recovery runs in Austin, Texas and they were incredibly sluggish. I just couldn’t will myself to run outside again. Thankfully, my hotel had a treadmill. Unfortunately, it faced a wall.
I did a 3 mile warm-up at the 6.0 setting or 10:00 pace before taking a short break and starting the threshold segment. I entered 7.8 – 7:42 pace – on the treadmill and immediately thought there was no way I could maintain the pace. I dropped the setting down to 6.6 or 9:07 and felt much more comfortable. I ran that for a half mile. Gradually, I increased the pace until at the end of the workout, I was at the 7.8 setting. In that moment, I realized I have a confidence problem. I’m afraid of running too hard.
15K to half marathon pace segment=8:16. Overall pace=9:05.
Medium-long Run. 14 miles [Log Details].
I really didn’t want to run this morning. But, I told myself it was too early in the training cycle to start skipping workouts. It was well after 8am when I woke up, so I knew I’d have to run on the treadmill again. I decided to break the run into 5 miles, 5 miles, and 4 miles.
I started the run at the 6.4 setting (9:23 pace). I listened to a podcast and watched a little news but neither was holding my attention. I switched the channels and ended up watching the Today Show with Hoda Kotb and Kathie Lee Gifford. I’m not ashamed to admit it – I actually like this show! When I took my first break after 5 miles, an attendant started to clean my treadmill but I told her, “I’m not finished”. Nope, not by a long shot. The second segment went by pretty quickly. I wasn’t feeling great but I knew if I kept the pace comfortable I could finish the workout. I was glad when the run was finally over.
Medium-long Run. 12 miles [Log Details].
When I woke up, it was already over 80 degrees outside with 82% humidity. I debated running outside – I’d already done two run on the treadmill this week. But, I knew it would end miserably so I prepped for a treadmill run.
I broke the workout into three 4 mile segments. For the first segment, I set the treadmill at 6.4 or 9:23 pace. I felt better than I thought I would, so I upped the setting to 6.8 or 8:50 pace for the second set of 4 miles. I still wasn’t feeling taxed at all. Instead of doing another 4 at 7.0 or 8:35 pace, I did two and then increased the intensity to 7.4 or 8:07 for two miles. I finished drenched in sweat, like I would have if I’d run outside, but not physically exhausted.
Medium-long Run. 16 miles [Log Details].
I woke up feeling tired. I checked the weather and it was already over 80 degrees. I drank some coffee, water; and ate peanut butter crackers while I planned my treadmill run. I drove to the gym and it hit me – I’m not tired, I’m exhausted! Just as I was about to start the treadmill, I realized I didn’t have my foot pod. I decided to drive back home and retrieve it since I’d really like to use that gadget to help with these treadmill workouts.
Back at the gym, I started the workout with the treadmill at 6.6 or 9:06 pace for 2 miles. I decided to listen to my playlist from last year’s New York City Marathon for motivation. I also ate a coffee bar since I was hungry and also thought I could use the caffeine. I increased the setting by 0.2 for the next 3 sets of four miles. I noticed some tightness in my right calf but luckily, it didn’t turn into pain. I felt my stamina waning at the mid-point and told myself, “You’re an endurance machine! You can run a marathon any time you want. The question is just how fast.” I didn’t think I would be able to complete the final 2 miles at the 7.4 setting, but I did it!
I finished the run feeling completely exhausted. It was a very tiring week and I really just wanted to go to bed even though it was only noon.
Weight. Tex-Mex is one of my weaknesses and I gave into it while I was in Austin. When I got home and weighed myself for the first time in four days, I was surprised I put on four pounds. I ate a lot of salads for the rest of the week.
Sleep. I flew back to Washington, D.C. on Tuesday evening. I didn’t get to bed until close to midnight. I also stayed up late Thursday night. Thankfully, I had recovery runs the next morning both times.
I started the week in Austin, Texas where morning temperatures were actually cooler than in Washington, D.C.!
Still, after clocking 11 minute pace on a recovery run, I retreated to the treadmill. Back home, I ran my easy runs outside in 80 degree temperatures but did the longer runs inside.