Training Update: 2.5 Months In
It’s been a little over 2 months since I joined forces with my new coach and started training seriously again! I’ve been trying my best to document my runs and workouts daily on Instagram but I thought it was due time I wrote a more cohesive post here about how things are going.
Before I found my coach I was kind of lost, I was running most days of the week but wasn’t following a specific plan. For the most part I had been happy with that routine because life was just so busy with work and Lavinia but about 3 months ago I started to feel the itch to actually train and race again. I ran into my coach at a few track meets along the way (he’s one of my friend’s boyfriend) and we would discuss the possibility of working together. I was dragging my feet and then FINALLY committed and we decided to start working together.
Andres did a really good job easing me into training, my mileage before he started coaching me was hovering around 40 miles and he gradually built me up over the 2 months to an average of 50-55 miles/week. My workouts followed a similar progression, starting at shorter fartleks and tempos and have increased over time in volume and speed.
I don’t want to do a complete “training log dump” on you guys but I thought it would be fun to share the past few weeks of my training so that you could get a more cohesive sense for the way we are periodizing (<– that’s got to be a word but autocorrect is telling me that it’s not?) my training. The purpose of my current training is to get me fit for some short summer races, specifically a 5K on 7/4 and a 10K on 7/22, and build up my strength to start training for a half marathon or two in the fall.
So with that in mind, this is what the past week of training looked like…
WEEK 10 – 6/12-6/18
Monday – 4.1 mile run @ 7:55 pace
Tuesday – 7.08 mile stroller run @ 8:11 pace
Wednesday – 9 miles *Tempo Workout*
2 mile warm-up, 6 mile tempo @ 36:15 (6:03 pace), 1 mile cool-down
Thursday – Rest Day (unintentional but with work and waiting for a delivery guy to deliver our stove for 6 HOURS I just totally ran out of time)
Friday – 6.07 mile run @ 7:40 pace
Saturday – 6.75 miles *Interval Workout*
1.5 mile warm-up, 5x 3 mins with 2 mins jogging recovery (paces for 3 mins on – 5:22, 5:17, 5:20, 5:13, 5:20), 1 mile cool-down
Sunday – 12 mile long run @ 7:44 pace
TOTAL: 45 miles
And here’s a peak at the past month or so of training…
WEEK 6 – 5/15-5/21
Monday – 8.17 miles @ 7:37 pace
Tuesday – 8 miles *Tempo Workout*
1 mile warm-up, 5 mile tempo @ 6:02 pace, 2 mile cool-down
Wednesday – 8.3 miles @ 7:47 pace
Thursday – 7.62 miles @ 7:52 pace
Friday – 6.8 miles *Interval Workout*
1.25 mile warm-up, 5x 3 minutes with 2 minute jogging rest (6:02, 5:53, 5:53, 5:52, 5:54 pace), 2 mile cool-down
Saturday – 14 mile long run @ 7:41 pace
Sunday – Rest Day
TOTAL: 52.89 miles
WEEK 7 – 5/22-5/28
Monday – AM: 5.68 miles easy @ 7:52 pace // PM: 3 miles easy @ 8:02 pace
Tuesday – 9.75 miles *Broken Tempo Workout*
2 mile warm-up, 3x 10 minutes hard with 3 mins recovery jog (6:05, 5:54 and 6:03 pace), 2 mile cool-down
Wednesday – 8 miles @ 7:20 pace
Thursday – 8.59 miles *Fartlek Workout*
2 mile warm-up, 15x 1 minute on/1 minute off (average pace for “ONs” was between 5:20-5:30), 2 mile cool-down
Friday – 48 minute run (GPS wasn’t working)
Saturday – 10.18 mile long run @ 7:33 pace
Sunday – 4 miles easy @ 7:55 pace
TOTAL: 55.2 miles
WEEK 8 – 5/29-6/4
Monday – 6.73 miles *RACE*
1.5 mile warm-up, 5k race in 17:35, 2 mile cool-down
Tuesday – 8 miles easy (untimed)
Wednesday – 7 miles easy (untimed)
Thursday – 7.22 mile workout
2 mile warm-up, 20x 30 seconds on/30 seconds off (average pace for “ONs” was between 5:00-5:15), 2 mile cool-down
Friday – 4 miles easy @ 7:59 pace
Saturday – 12 mile long run with workout
6.5 miles easy (7:40 pace) + 5 mile progression (6:58, 6:48, 6:39, 6:27, 6:14) + .5 mile cool-down
Sunday – Rest Day
TOTAL: 44.95 miles
Week 9 – 6/5-6/11
Monday – Rest Day (I was sick so I took an extra rest day)
Tuesday – 7.88 mile stroller run @ 8:10 pace
Wednesday – 9 miles *Broken Tempo Workout*
2 mile warm-up, 3x 10 minutes @ 6:03, 6:00 and 5:55 average pace, 1 mile cool-down
Thursday – 7 mile stroller run @ 8:10 pace
Friday – 5 miles – split between the treadmill at the gym and stroller running because Lavinia was too upset at the gym childcare
Saturday – 7.5 miles *WORKOUT*
Sunday – 11 mile long run with the stroller @ 8:06 pace
TOTAL: 47.38 miles