Training Recap, PFTW, and a Question

Planned                                                            Actual
Monday:  Strength                                         Rest
Tuesday:  5 easy                                             5 easy
Wednesday:  4 x 400 plus strength             1.5 mile walk with dogs
Thursday:  Rest                                               4 x 400
Friday:  4 tempo                                               Rest
Saturday:  Rest or easy XT                              4 tempo + 2.5 mile walk with dogs
Sunday:  7 miles                                               7.1 miles
Total:  19 miles                                                 Total: 19.1 miles run, 4 miles walked

Monday – I really should have known better than to ever even scheduled Mondays as a strength day.  It’s never gonna happen.  Period.

Tuesday – Shitty, no good, horrible, miserable, longest, slowest 5 miles ever.  Seriously.  Embarrassingly slow.

Wednesday – After a long day at work, I really didn’t want to wait until 6:00 (when the high school crowd clears away from the football field where my local track is at) to start running, so I took the dogs to the park instead.

Thursday – Pretty good track session!  I hit my goal for the 400s even though it was in the 80s with high humidity (preceding the severe storms that came through a few hours later!).  My last 400 was even about 8 seconds faster than goal pace.  I’m thinking that if I can do that I need to rethink goal.

Friday – No way I was running Friday night.  Game 1 of the NLDS started at 5:37, giving me just enough time to make a beer run after work.  My heart rate during the game was at tempo run level a few times though!

Saturday – It was a beautiful sunny mid-50s day, but the wind was brutal.  Tempo run wasn’t terrible, but my stupid shoelace came untied at mile three, and after stopping I couldn’t get my pace back for the last mile.  I hate it when that happens!  I took the dogs to town after I finished up and we walked 2.5 more miles in the park and a nearby residential area.  It was so nice to be able to walk them farther and leave the shaded park and not have to worry about hot asphalt or them getting too hot!

Sunday – Sunday was a solid 20 degrees warmer than Saturday and the wind was just as bitchin’, but somehow I pulled of a beautiful long run of 7.1 miles.  (It was 7.1 because the wind was so loud I didn’t hear my watch beep on the mile!)  I was keeping it at a slow and easy long-run pace like a good little runner girl and felt fabulous.  At my turn-around point, I was about a quarter mile from the shop, and I knew D was there painting a car, so I deviated to get something to drink.  I was tempted to just turn around and go home thirsty because I kept remembering how hard it was to get going again when I stopped yesterday, but I decided I’d take my chances.  At mile 6 I still felt amazing, so I broke the LSD pace rule and ran the last one at half-marathon PR pace.  It.  Felt.  Amazing!  I love ending the week on a high note!

Monday:  Strength (Miracles sometimes happen)
Tuesday:  5 easy
Wednesday:  5 x 400 plus strength
Thursday:  Rest
Friday:  4 tempo
Saturday:  Rest or easy XT
Sunday:  8 miles
Total:  20.5 miles

For those of you that do 400s, what do you do for recovery in between?  Some plans I’ve seen call for 200 recovery, some 400, and some a set time, like 90 seconds or so.  Which do you do and why?

2 thoughts on “Training Recap, PFTW, and a Question

  1. Ooo! That is an awesome end to the week. And always nice to stop and see your partner, too! 🙂

    Hmm, 400s. It's different each time I do it. I usually try to do 200 in between but have gone up to 400 rest interval too.


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