Happy Father’s Day! I have definitely lucked out in this department. Andrew is the best dad I could ever hope for for our kids and I have the greatest dad and father-in-law. Andrew is even taking his Father’s Day to be selfless and is flying back and forth to get Brooke from California so that she could be with her dad. We are pretty lucky.
Let’s talk all about yesterday. I did a speed workout and it was hard but fun. I took the advice from Saturday’s post and RELISHED in the pain. The pain wasn’t that bad since it was more threshold work than the really fast stuff but I decided to embrace any pain that I did feel… especially the getting out of bed at 5 something in the morning and the last interval pain.
9 miles at a 7:43 average. The weird part is that last Saturday my run was 8.87 miles at a 7:43 average. My body must like going this speed on Saturday’s lately.
2 mile w/u (8:43, 8:29)
1st set: 5 x 5 minutes at 6:46 average pace (6:52, 6:46, 6:49, 6:42, 6:44) w/60 second jogging recoveries after each one
2nd set: 4 x 30 seconds at 6:00 pace, w/60 second jogging recoveries after each one
2 mile c/d (8:10, 8:13)
Switching shoes for the fast portions of workouts really helps me to hit the paces I need to hit. I like the cushion during the w/u and c/d but for the faster parts, give me as little shoe as possible. It takes some planning to get back to switch shoes when I need to but it is totally worth it for me.
The other day Jenny talked about enjoying cooling off with any sprinklers that were on during her run so I copied her. They just hit my legs as they went by but they were really refreshing. It was a bit windy while I was out and usually I want to avoid any headwind but the headwind actually felt really good yesterday because it cooled me off.
And then I came home and stretched and did some resistance band (clamshells, squats, bridges etc) stuff while Skye growled at me. She is really into growling right now.
At least my socks are the same type of socks, maybe someday they will match.
Then we jumped into the car and were off to Tibble Fork Reservoir!
For Andrew’s dad’s bday party they rented a bunch of paddle boards, canoes and rafts and we all met there to celebrate.
We got there before it got too crazy busy and of course Andrew and Knox jumped in the freezing cold water. There was no way I was getting in that water. I like feeling my toes and fingers.
Skye got in a good nap while we were there.
For some reason this weekend I have missed Brooke even more than usual when she is gone BUT I have had the best time bonding with Knox. I think it is really good for him to get some more one-on-one time with us every now and then too.
My in-laws had a sandwich bar for everyone and we brought up our favorite peanut butter cookies.
And then we just relaxed for a while.
Knox had a great time with his cousins.
On the way home we picked up Andrew’s request for his Father’s Day dinner. It was delicious.
Somehow Andrew ran 30 minutes after we ate In-N-Out. I was pretty much in a coma afterwards so I do not understand how he could do such a thing.
Here’s what training this last week looked like:
Monday: 6 miles @ 8:26 on the treadmill.
Tuesday: HILL WORKOUT (this was killer… try it)! 2 mile w/u, 5 x 3 minutes UP (4-5% incline on the treadmill for me) at a pace that was between a 7-9 out of 10 effort wise. 15 second stop at the top and then a jog back down the hill to recover. ‘Wash, rinse, repeat’ as my coach says. 2 mile c/d. 7.57 miles total.
Wednesday: My first run with Skye in the jogging stroller! 4 miles @ 9:00 average.
Thursday: 8 miles @ 8:30
Friday: 6 miles @ 8:39 average pace!
Saturday: My speed workout for the week—> 2 mile w/u, set 1: 5 x 5 minutes at 6:46 average, 60 second recovery jog after each one, set 2: 4 x 30 seconds @ 6:00 pace. 9 miles total!
40.57 miles for the week and two strength workouts at home.
Can you run after eating a big meal?
What are your plans today?
How would you rate your week of running from a 1-10? What was your best run?