Week 10 is in the books and I’m halfway there. 10 weeks to go until CIM. Things seem to going well still. Here’s what I did from Coach Dawn‘s plan:
Monday – Plan said to run 4-6 miles with 5 x strides with pace 8:40-8:50. It was so hard to get up in the morning but I got in 5.05 miles with strides and avg. pace ended up being a little fast 8:35.Tuesday – Plan was 4-6 easy miles. I ran 5.07 early miles, avg. pace 9:20. I was surprised I saw two skunks on this run.Wednesday – Had a good intervals workout.
1.5 miles easy
4 x 2k- w/3 min rest in between
1st and 2nd rep- 7:40-50
3rd and 4th rep- 7:30-40
1.5 miles easy.
It was hard especially on the last two reps. It was my first time doing 2k intervals. I didn’t even know what 2k was in miles haha (it’s 1.24 miles). I had the workout set on my watch. Average paces for the fast intervals were (7:42,7:37)(7:37,7:50)(7:33,7:35)(7:41,7:27) So happy when I was over and done with that workout. What doesn’t kill you makes you stronger, right? I also did some drills and core work afterwards.Thursday – Plan was 5-6 recovery miles. I ran 5.15 miles, avg. pace 9:37.Friday – Ran 5 easy miles per plan, avg. pace 9:19.Saturday – Followed the plan and ran 13 easy, then for the last 3 miles picked up the pace to moderate pace. I felt good overall. The last 3 miles ended up being 8:35, 8:35, 8:31. It was a great day for a long run, nice and cool. 16.01 miles done, avg. pace 9:06.Sunday – Rest day.
Total miles = 45.42 miles. It was a good week. I’m grateful thing are still going well. So glad to have Coach Dawn telling me what to do. I think my endurance has really improved.
As for the other highlights of the week:
On Monday, I registered for Boston for the first time.Crossing my fingers I get in! Thanks to Coach Dawn, who coached me for the Vernonia Marathon, I BQ’d with a time of 3:42:39! That’s 2:21 better than the qualifying time. Hopefully it’s good enough. Time will tell.
Also, I got some awesome mail. Happy to be a part of the Lily Trotters #SockFlock. Have you tried their compression socks? I like the way they fit and love using them for recovery. My kiddos really wanted to make Rice Krispies Treats, and that actually sounded good so we made some. It’s been a while since I made these. 🙂How’d your week go? Any races coming up?
If you haven’t checked out my recap of the Oregon Half Marathon, you can click HERE.
If you want to read about my favorite shoes – Altra, you can click HERE.