We have officially covered every type of weather during our training block except for the heat. Yesterday it was pouring for 95% of our run. It was also pretty cold and windy, but I will gladly take yesterday’s weather over heat at Boston.
I can officially retire this pair of vaporflys, they were already starting to tear at the bottom, and I could have rung the water out of them at the end of the run… The foam turned into a sponge and absorbed every drop of water possible.
In the beginning, I did my best to avoid puddles, but it was no longer possible towards the middle of the run, so I just splashed into every puddle I encountered.
The workout was 4 miles, 3 miles, 2 miles, and 1 mile. The first 4 miles were rolling and flat, and I averaged 6:14 for that portion. We jogged for about half a mile and then went into the second interval that was flat and then downhill, and I averaged 6:02 for those 3 miles. We jogged another half mile, and then the 2-mile interval was straight up for 1.5 miles (500 ft of climbing) and then down for the last .3 miles, and I averaged 7:57 for those 2 miles. Another .5 mile recovery jog, and the last 1 mile was our downhill MTC mile, and I hit 5:30 for that one. Our warm-up was about 3 miles, and our cool-down was about 5.5 miles.
Overall, 20 miles @ 7:02 average with 1100 ft of climbing. I followed my 20-mile fueling protocol and had a very happy stomach.
I was solo for the majority of the intervals, besides three of the miles when Emilee and Lauren would jump in with me for parts of different sections. That saved me, but other than that, I was chasing after the men in our group for everything else.
I wore a rain jacket, but it wasn’t raining for the first .5 miles, so I tied it around my waist. A few minutes later, it was pouring rain (and it did for the rest), but my fingers were too cold to get the double knot out of my jacket to put it back on. I was soaked to the bone.
We survived and are ready for whatever Boston has for us.
**The other day, Megan said, “I notice in your recaps that you do one weekly speed workout, then a workout during your long run on the weekend. Do you feel like this works better for you vs. two-speed workouts during the week plus a weekend-long run? I’ve read different opinions as far as recovery is usually better with 1 workout during the week vs. 2 and wanted to get your opinion!”
I thought today would be a great time to talk about this!
I love this method of training. 1) It’s what my group does, and I’m not sure I will ever be able to do a speed workout without them, and 2) I don’t think I could do two-speed workouts a week on weekdays. For some reason, mid-week speed feels so much harder for me than weekend speed workouts. I’m unsure if it is because there are so many things I need to do during the week for the kids and their activities, which leaves me more tired than on the weekend. But on my Saturday runs, I usually feel like I have more time to prepare for them. We typically start later in the morning on Saturdays, a huge perk of doing a speed workout on Saturdays.
When Brooke was young, I had a coach that had me do more of a Tuesday/Thursday speed workout routine with a Saturday long run, and that worked great at that point of life for me, but the weekdays feel so much busier now. Maybe when all my kids are in school, I’ll try it again because it interests me. Oh, and I also love having one of my big workouts on Saturday because I always take Sunday off, which is great for recovery. Once the trails clear up, I want to return to doing ‘challenge days’ (a trail run with a lot of climbing) the day after a speed workout. I feel like my body responds well to that combo, but it is sure hard!
Let’s move on to the rest of the day.
The most amazing cookies that Andrew made.
My mom came over to read with Skye, and they used the closed captioning on Bluey as a reward at the end.
Beck did his thing.
I caught up with Knox:)
So much foam rolling my dead legs.
Matching with Skye…
We go through many Sam’s Club pizza crusts each month.
Our neighbor brought this over for Andrew’s birthday… the kids are jealous because they love peeps.
What combo have you found to work best for your training with speed workouts and long runs? Has it changed over the years?
What are your thoughts on peeps?
Have a cookie recipe that you swear by? One you make often?
How do you feel about running in the rain?
-I love it when it isn’t too cold, and I’m not running 20 miles;)