Last week was a nice cut back week. I think it’s great to get a week to recover after high mileage weeks. There’s seven weeks to go until I run my fourth marathon, CIM. Here’s what last week’s workouts looked like from Coach Dawn‘s plan:
Monday – Plan: Recovery pace 30-35 minutes.
Actual: Ran an early 35 min recovery run, 3.63 miles -avg. pace 9:39.Tuesday- Plan: Easy 4-5 miles + drills and core.
Actual: Ran 4.79 miles and did some drills and core work afterwards.Wednesday – Plan: Rest day.
Actual: Rest day.
Thursday – Plan: 1 hour comfortable pace, after 2 miles- do 6 x strides
+core and a light strength routine.
Actual: Ran for an hour and did the 6 x strides. Also, did a little core and strength work afterwords.Friday – Plan: Hills on Treadmill. Easy 2 miles at 1%
then 6 x 1 minute moderate to hard pace at 6% w/ 2 minutes easy in between (1%)
0.5 mile easy effort at 3%
then 0.5 mile easy at 1%
Actual: Treadmill runs are always tough. This one didn’t go well from the start. I thought I had programmed my watch to do the intervals to make it easier for timing but it wasn’t on workout mode. Then after the first interval the treadmill surprisingly stopped which was due to my kiddo accidentally moving the exercise ball behind it. I then had to take another break due my kiddo needing help in the bathroom. Next time I should wake up early to get it done haha. Ended up with 5.26 miles, avg. pace 8:45.Saturday – Plan: 1:45, 1 hour easy
then 2 x 10 minutes at 8:20-25 with 2 minutes easy in between.
The rest easy pace.
Actual: Ran as planned but did go a little fast on the 2 x 10s. Felt good though. Fall is definitely here in Oregon. It was chilly out but it’s nice to see the changing colors of the leaves.Sunday – Plan: Rest day.
Actual: Rest day.
Total miles = 32.03 miles. I’d say it was a good cut back week. Love having two rest days 🙂 and getting to sleep in a little especially on work days. Things are going well and looks like things are picking right back up since I have 19 miles for my long run next week.
As for the other highlights of the week:
My kiddos had Thursday and Friday off from school. We went to the library and our library is really cool since we can borrow so many different things you’d never think you can borrow at a library. The latest borrow was a green screen. My 9 year old really wanted to get this lol. It’s pretty amazing the stuff you can borrow nowadays. Here’s an example of the use of a green screen below, I took a screenshot of the video. It looks like he’s in a cool building that’s like a studio but he’s really in front of a green screen. I also caught up on some movies. We watched Spider-Man Homecoming and the latest Transformers movie. They were both entertaining and pretty good.
Have you ever tried using a green screen? See any good movies lately? How’d your week go? Any races coming up?