Monday, September 18, 2017

Training Week #5

Hey hey, it is Sea to Shining Sea Virtual run week and I am going to get a 10K in this week. I originally planned to do the half with Clarinda but since I jumped ahead in training and did a half last week, I am going to drop back to the 10k. 

I am linking up my my awesome running gal pals Holly  and Tricia.
https://hohoruns.blogspot.com/p/weekly-wrap.html
Share your adventures and join the link up! 


I was on the road to Baltimore to see my father -in- law for his 89th birthday yesterday (Sunday). That’s a #holottabirthdays and there was a #holottatraffic heading through northern VA and DC
Oy vey…
and I was feeling a #holottastiff  this morning.

Jumpin' back to last week...
Coming off my half marathon last weekend, I felt better than I anticipated and the mini weather break from summer for a few days was still happening. My legs felt pretty darn good and ready to kick off the week.

3 Easy - 3.01 mi 0:32:28
The weather was incredible, what a mood lifter. This was a very happy Monday run!!


Rest, my calf got tight…delayed onset I guess


Hazy 3 - 3.01 mi 0:33:35
And just like that it was 70 and super humid and it has not let go
Oy vey…I am over it.
My calf still felt a little tight which makes me freak. I have mega fears of stress fractures every time my calf gets tight. I went to the gym after work, I stretch between sets and I left feeling a little looser.
Arc Machine - 0:15:17
Upper and Core - 1:19:53


I did this workout on the street.
I don’t mind running circles in the bus loop for 200’s or 400’s but I just can’t do it for anything longer, so I took it to the streets.
5 miles is a favorite morning run distance of mine and I was in a chipper mood just knowing I was going to be out a little longer, but 70 and humid for speedwork made it a bit tough!
800's - 5.23 mi 0:55:00
4:36, 4:38, 4:43, 4:43

Cool Down - 0.40 mi 0:07:06

I actually felt pretty strong for my 800's but I fell apart a bit during recovery. I had to pause and stand still after my 2nd one because I felt lightheaded. I hate stopping, even during a speed session, I usually try to jog it out to recover. I stood under a sprinkler for recoveries 3 and 4. With all that I still feel pretty accomplished. 800's are tough!

Rest       




Saturday
Sticky 8 - 8.00 mi 1:23:31
Super humid and 70 again… w/u 6@10:35 and c/d
During my warm up mile I was overheating at the half way point…ooooooooie…so I paused and stood there trying to get myself together. After I got rolling again, I felt better. The last few miles I was worn out, everything in me wanted to stop.  I was so flipping uncomfortable and hot during my cool down mile I almost gave up; my right glute and foot were starting to protest. Some days it feels like everything is working against you, but I found a little determination and got it done.
10:28, 10:19, 10:11, 10:43, 10:24, 10:15, 10:29, 10:42
Walking - 0.54 mi 0:10:45
heavy and humid 


Sunday
Dumbbell workout - 0:36:37
Had to get in the car and head to Baltimore, so just a few minutes of working out to get the blood pumping!

And just like that, I am onto week #6 💕 with Coach Hoho
Do you do 800’s on your regular routes, or use a track?
Are you in freak out mode when you feel a pinch or an ache? 
How is your week going so far? 

Thanks for stopping by! 
Karen 

31 comments:

  1. I completely get the 'freak out mode' thing! After my super feeling run on Saturday, I did feel a twinge in the top of my foot where I've previously had a stress fracture before and I'll admit I immediately thought the worst. Of course, it felt fine within an hour or so but still ....

    I'm so over the humidity too. It just sucks the life right out of you! But you girl ...you're crushing those paces even with the heat and humidity. Way to go!! Lord, I hope Coach Ho doesn't throw any 800's on my plan ...sigh.

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    1. I am glad your foot felt better quick! When I start to feel more than a few pinches anywhere I will rest because it will get me worrying so much.
      It seems crazy to me I never really get used to the humidity and see improvement...I struggle month after month with it.
      You know I am worried I may see some 1200's before this is over LOL

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  2. Great job this week! I know what you mean about freak outs - after having IT Band issues, I freak out with every leg twinge. This week is so far so good...just wish it would cool off a little bit! :)

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    1. Thank you :)
      Those chronic aches will make ya crazy! I hope you have a quiet IT band now and it doesn't disrupt training :)

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  3. I actually did a lot of 800's (hill sprints) last fall for my 26.2 training...there's a hill a few blocks from me on a county road where I did them. I probably looked crazy running up and down them LOL

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    1. Ha! I guess it might look a little crazy running the same hill over and over lol It has been so long since i have done hill repeats...maybe something to think about this winter!

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  4. You know me, I freak out with any niggle! But I am trying not to. Since driving to a track takes longer, I have a .5 mile loop that is *relatively* flat in my neighborhood that I use for 800s. Not like I have run 800s lately...

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    1. My track is pretty close but it isn't always open, which is a pain when I drive to it.
      I go for a flatter area for speed work too! Hills just complicate it.

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  5. Wow 6 weeks already! I do my intervals in a neighborhood mostly. The middle school track was under construction all freaking summer so that was out. I also like to do it on a treadmill but the pain cave is still out of commission as well. Ugh.

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    1. I know, how did that many weeks go by!? I feel like I am just getting started.
      I do love a TM for speed work, so easy for consistency. I hope you get a nice new pain cave soon :)

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  6. I'm bad about training. I don't do speed work but I should. I can't attend my fall training group where I would normally be forced to do drills. I should go to the track and do them on my own.

    I have a 10k on Sat which will be training run since I have a half next weekend.

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    1. I have a love hate with speed work, it always feels awful the first few workouts, but now I am at the point in training I am starting to look forward to it :)
      I hope you have a great race!

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  7. Anytime I want to get up and run early in the morning, I tell myself "I bet Karen already did 5 miles".

    I do 800s in a local paved trail, but my hill repeats in a steep hill by a neighborhood, the people who live at top of the hill come out and give me a thumbs up... it must be hilarious to see me running up the hill 8 times.

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    1. I love it :)
      I have not been assigned hill repeats yet and I think I am glad LOL
      It is nice you have a cheering section anyways.

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  8. Sounds like a really solid week! I've been doing speed work on the treadmill instead of the pavement. It just seems a bit easier with the ability to set speeds, and of course it's in the air condition.

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    1. That is good! Speed work is really nice on the TM - it is one of my favorite ways to get it done, but I can not get to the gym in the morning.

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  9. Ayyyy the humidity is killing me! We are having southern-style weather up here. 90s for the next 4 days. Never ever have I experienced this in September. Ok. Done complaining.

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  10. I know these runs are feeling "holottatough. But seriously, if they were easy -- something is not right. LOL. You are working through them like a champ! The weather will break soon. It will... It WILL... Thanks for linking!

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    1. I am being challenged for sure LOL but i do like it...I only get annoyed when I can't get myself all together. I am hoping the day everything clicks is my next race day...I hope the weather breaks by then!

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  11. You did great on your 800's they are hard! I'd have to cool off under the sprinkler too! Yea, summertime is back here too! It's gotta let us soon, then we'll fall in love with running all over again!

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  12. I do my "track" workouts on a straight bike trail close to my house. Luckily it's just a mile away, so perfect for a warm up run and cool down back. The brief glimpse of fall we had was such a tease - the humidity is killer again here!

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    1. That is nice! A perfect warm up run to the trail :)
      I am so over the humidity!!

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  13. Yeah, the humidity definitely makes it difficult.

    It seems that every track (almost) is now locked up so it's been a long time since I've run on one. Typically I did my 800s on our bike path, which is pretty flat. But I did it at the park -- still relatively flat, but there are more mild rolling hills -- a couple of times & it was tough!

    Great job Karen.

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    1. Thanks :)
      I have that issue too with the tracks being locked up.
      Hills make speed work so much harder lol I always try to find somewhere flat.

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  14. Humidity is just so awful!I am really hoping for some cooler temps next month. It will make running so much more enjoyable!

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  15. Nice week of training! I do my speed workouts around the neighborhood. It sure would be better to do them on a track though. But that requires driving haha. So much easier to just run out the door for me.

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    1. I am with you there!! Having to drive to run is a step I try not to make often...so much easier to go out the door :)

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  16. I tend to ignore minor aches and pains as much as I can. There is an underlying inkling that it could be something serious, but I just shove those thoughts to the back of my mind. One day, that's probably going to catch up with me. :(

    Hope fall came back to you this past week!

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