Monday: 6 mile recovery run. It was a little windy outdoors but that just felt great. This whole run was awesome. Couldn't have asked for a better start to the week. Since I had a longer run than usual for a Monday, I opted NOT to do my full gym routine and instead just did a core workout. Perfect. :)
Tuesday: Tempo. 2 mile warmup, 3 miles at tempo, 2 mile cool down. Another fantastic run. I get a pat on the back for this one because I really controlled myself with the pacing this week. My laps weren't wildly different and I didn't go too hard too fast. Yes! I was able to celebrate with birthday cake and ice cream and Texas Roadhouse because it was Vincent's birthday. TR was his pick. It's all about those freaking rolls... lol
Thursday: 4x800s. 2 mile warmup, equal time recoveries, and cooldown. Another winner of a run! Again, I was able to pace myself really well on these!! Only one was a bit too fast, but not crazy so.
Friday: 25 minutes easy on the treadmill for 2.67 miles. Afterward, I did a new upper body and core routine. I liked it, though it wasn't perfect, so in the future I will mess with it a bit. In all reality I think the main problem was I went really light on the weights because I didn't want DOMS for my long run so I didn't feel like I got much out of it (although I know that I did.. I'm just used to really killing weight workouts - I want those last reps to be a struggle of grunting and sweat). In weeks where my Monday run is shorter, I will do this workout then and do core on Friday. Oh, and to make sure my OCD brain got an even 30 minutes of cardio in, I hopped on the Crossramp for 5 minutes... LOL.
Saturday: Long run - 12 miles! Woohoo! Now, I finally feel like I'm back to myself. Other than cutback weeks, this is the last run under half marathon distance for my entire training plan. I felt great. As is usual for me, I had a little bit of a fade around mile 8/9, and then pepped right back up to finish strong and fast. Speaking of the speed/pace issue, in my previous post I mentioned about pacing my long runs via specific pace (30-60 secs slower than goal marathon pace) or the long run heart rate range I've been using. This week I just went with the heart rate as usual. I felt really good - tired at the end, but I was fine. I felt great the rest of the day and today I woke up and feel like I never ran a step. Maybe I'm just psyching myself out. I guess I'll just keep playing it by ear..
Sunday: Rest. We went to do a last walkthrough of our new place and get some paperwork flowing. I am freaking ecstatic.
This week I ran 34.89 miles! Like I said... NOW I feel like I'm back to the norm. I'm still trying to be careful and smart, because 11 weeks is still a long way to go.
Starting now, I'm adding more core focused exercise to my plan. I know how beneficial a strong core is for running and since my training plan is progressing well, I'm adapting my strength workouts accordingly.