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?
I’m linking up with HoHo Runs and MissSippiPiddlin for the Weekly Wrap.
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Happy Running Mom 
How totally fun to borrow a green screen! I’ll bet they had a blast with it. My kids used one if school and loved it. I agree that so many of us rarely use the library anymore and when we do we don’t explore all of the services available. Yay for a cutback. I kind of miss my treadmill since the basement has been under rehab since June.
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They had a blast with the green screen. So fun to make videos!
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Im surprised that you were able to borrow that from the library. How fun! With so many distractions on the treadmill, I would have threw in the towel the first time I think when I got interrupted. Way to finish!
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Thanks Lacey! Yeah, I was surprised to see I could borrow the green screen.
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Seriously, a green screen? That’s crazy 😉 It’s amazing what’s available now days ! That pic is super cute with the “green screen” in the background.
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Thanks Kimberly! Yes, I agree, so amazing what’s available!
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Glad you enjoyed your cut back week! I’m the opposite to you – I still don’t actually have a running watch (even though I’m in my third marathon training cycle now) so I love using the treadmil for my tempo runs! I have a huge hill near me though so I use that for incline workouts 🙂 Your pictures look great as per usual!
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Thanks! Wow, that you don’t have a running watch! I don’t know what I’d do without mine lol. Great that you have a huge hill near you. That would be nice to have since I’m not a big fan of the treadmill.
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Sounds like another great week! Very cool that you could borrow a green screen from the library. Now that your kids are making videos, my kids want to make more now too! 🙂
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Thanks Sharon! Nice! When they come here, they can make some together. 🙂
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Borrowing a green screen sounds like so much fun!!
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It’s pretty fun. Wish there were more apps that were free to get more backgrounds.
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Wow, using the green screen is pretty dang cool! I could think of all kinds of interesting backgrounds to do with one. Was there software involved? Just too neat! We’ve been engrossed in Shameless, it’s so not a kids tv series but interesting, to say the least! Thanks for linking up!
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I didn’t do much research but we downloaded some free apps that had backgrounds. It was a bit limited but I’m sure there’s more if I did more research.
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What a fun idea with the green screen! So fun for the kids…
Great week of training for you!
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Thanks! It was fun for all. 🙂
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Oh how I laughed at your treadmill saga, just because that is my life. Treadmill runs are usually interrupted by my kids switching off the treadmill by mistake mid-run or toilet breaks… first for my 3 year old and then 10 minutes later for my 5 year old! Life of a running mum, huh? Lol!
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Lol. Glad to know it happens to us all.
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Wow! You have stunning fall color in Oregon! Your treadmill run sounds tough — way to get it done! It is so cool you can borrow a green screen from your library. I think it would be tons of fun for both kids and adults! Thanks for linking!
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Thanks Holly! Thanks for having the awesome linkup!
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Hello.
Running was never my friend since from the start. Any tips and suggestions? I really want to start running to exercise. Will be my asthma getting in the way of my running? Anyway, great week. Love the trees in your pictures.
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Hi, I would take it slow, maybe start with a couch to 5k program. I’m not sure about asthma and running. Thanks!
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