CIM Training Week 9 and Weekly Wrap (9/11-9/17)

It was a good cut back week for week 9 of CIM training. It was nice to have two rest days. 🙂 11 more weeks to go. Here’s what last week’s workouts looked like from Coach Dawn‘s plan:

Monday – Plan had an easy 3-4 miles. I ran a nice 3.40 early miles, avg. pace 9:28.IMG_8586Tuesday – Another early run. Ran 4 miles with 5 x strides after 1.5 miles.IMG_8597Wednesday – Rest day

Thursday – Lactate Threshold Temp Intervals. 
15 minutes easy
then 5 x 5 minutes at 7:30-7:50 with one minute rest in between
10 minutes easy 
This was tough but manageable. Avg. paces in the 5×5’s were 7:34, 7:31, 7:30, 7:33, 7:38. Happy to be in the pace range!
IMG_8630Friday – Plan had me going to Forest Park and run 45 min -1 hr easy with 5 x downhill strides. I ran just under an hour and got in the strides. I actually stopped 0.57 miles in to put my watch in trail running mode to see if it made any difference. That’s why I have two runs in Strava haha, for those that follow me there. But loved getting back on that trail. IMG_8654Saturday – Plan had me running 1.5 hrs easy and ended up with 9.80 miles, avg. pace 9:11. Had a good run and my heart rate stayed low, avg. heart rate was 134. IMG_8686Sunday – Rest day.

Total miles = 29.25 miles. It was a nice cut back week and great to go trail running again at Forest Park. The weather is cooling down. The cooler weather is nice but I’m not looking forward to the rain. Rain is back in the forecast. That’s Oregon for you.

As for the other highlights of the week:

On Saturday we went to downtown Portland to check out the Lan Su Chinese Garden. It was cool to use the free cultural passes from our local library. It’s a beautiful garden.

We also tried a new bubble tea place called Bubble N Tea. I like how they use only premium loose leaf teas and no powders. The Matcha milk tea was pretty good.FullSizeRender 120

My 9 year old tried the Pinklady with cotton candy. That’s the first time I’ve seen cotton candy in a bubble tea place. It was a strawberry flavored drink. My hubby got the Cocoa Mint. It tasted like mint chocolate chip. Have you tried bubble tea?

How’d your week go? Any races coming up?

I’m linking up with HoHo Runs and MissSippiPiddlin for the Weekly Wrap.

https://hohoruns.blogspot.com/p/weekly-wrap.html

I’m also linking up with Courtney, Eat Pray Run DC‘s training recap linkup.

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23 thoughts on “CIM Training Week 9 and Weekly Wrap (9/11-9/17)

  1. Great job with your training this past week – those intervals were so speedy!
    I still have never had bubble tea. Those flavors sound amazing, I need to give it a try!

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  2. Great job on that speedwork!! Woohoo! That’s always a great feeling. I’m feeling inspired reading your blog. I think we have right around the same paces – well, I used to, prior to my problem year of injuries – so it makes me hopeful that I will get back there. Keep up the good work!

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  3. Nice week! The Japanese garden you visited looks neat! I haven’t had bubble tea in a while but now that I see it, I want to go get some! 🙂 Maybe when we visit November we can go to Forest park. 🙂

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