It was a good cut back week for week 9 of CIM training. It was nice to have two rest days. š 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.
Tuesday – Another early run. Ran 4 miles with 5 x strides after 1.5 miles.
Wednesday – Rest day
Thursday – Lactate Threshold Temp Intervals.Ā
15 minutes easy
then 5 x 5 minutes at 7:30-7:50 with one minute rest in between
10 minutes easyĀ
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!
Friday – 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.Ā 
Saturday – 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.Ā 
Sunday – 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.
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?
Iām linking up withĀ HoHo RunsĀ and MissSippiPiddlinĀ for the Weekly Wrap.
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Iām also linking up with Courtney,Ā Eat Pray Run DCāsĀ training recap linkup.
Happy Running Mom 
Another nice week of training! Well done (and I love that you are able to go for early morning runs! I struggle with those!)
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Thanks! I struggle with early runs too but I know it’s the only time I can run for those days.
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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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Thanks Janelle! Love bubble tea! Hope you get to try it.
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Another great week of training! Cut back weeks are the absolute best š
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Thanks Kim! They are the best! š
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What a strong week š You nailed your speed work for sure!
Oregon sure is pretty!
Bubble tea is new to me lol I bet the kids loved it.
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Thanks Karen! My kids loved the bubble tea, especially the cotton candy in this one lol.
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Sounds like a great week, and cool photos at the garden! Did the trail running mode make a difference on the watch?
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Thanks Chaitali! The trail running mode did have different metrics. I also read that it doesn’t affect VO2 max performance due to all the elevation changes.
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I’m glad you enjoyed your cutback week and running on the trail! I’ve found a place that serves bubble tea. Now I’ve just got to try it! Baby steps. Thanks for linking!
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Thanks Holly! It was a good week. Hope you like bubble tea if you try it. I like the places that serve real fruit and not the powders.
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Those bubble teas all look amazing.
Great week, I am excited to hear about CIM, it’s a marathon I’d like to do sometime!
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Thanks! This will be my first time running it. I’ve heard great things too.
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2 rest days are always nice!
But I’ve never heard of trail running mode on a watch? I thought my Vivoactive had everything (there’s even a golf setting).
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Yes to rest days! š I was able add a trail running mode to my garmin.
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I’ll have to look into that.
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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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Thanks Lisa! Hope your injuries are behind you! I’m sure you’ll get back there. Thanks!
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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! š Maybe when we visit November we can go to Forest park. š
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Thanks Sharon! It was a cool garden that I didn’t even know was there before. Yeah, maybe?
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Oh wow, I don’t believe I’ve seen that saying on a wrap bracelet I love it! Bubble tea? Nope, never heard of it but I’m with your son, I’d have to try the Pinklady!
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Thanks! He really enjoyed the Pinklady. š
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