While the weather was terribly uncooperative this week, I'm pretty happy with the way my runs turned out. I hit my planned paces and mileage pretty spot on, which is always a good way to start off a training cycle.
[In case you missed my post on my goals for the Love Run half marathon, click here to read about them. ]
This was the plan for week 1, from the Runnersworld.com Smartcoach program:
|WEEK 1: 31 Mi|
I pretty much hit this on the nose, but switched some days around to accommodate my schedule.
Monday: 4 miles easy @ 9:35 pace [treadmill], plus 20 minutes arms and core workout.
Tuesday: 3.85 miles @ 9:45 pace
Though a little slower than planned, I will blame the sub-zero windchill temps for that. This was probably the coldest day we've experienced in decades, but I still had to venture outside to a volleyball game. So I layered on 2 pairs of tights, two shirts, snowboarding socks, a facemask, a winter hat, and my ski jacket to run to dinner before my game. Turns out, a ski jacket was way too warm, even in single digits and below freezing windchills.
Wednesday: 3.15 miles easy at lunch [treadmill] @ 9:35 pace, 1.0 incline.
I've always read you should do your treadmill running on a slight incline to give a bit more resistance, but only recently looked up the actual pace conversions from road vs. treadmill. Once I found this website, I realized how much slower treadmill paces truly are, thanks to no wind resistance. In most cases, changing the incline to 1% will help correct this issue.
Thursday: 7.6 mile tempo run - 1 mile warmup, 5 miles @ 8:17 pace, 1.6 mile cooldown
This run was good in theory, since my endurance and speed both felt great. However, I developed a serious shooting pain or cramp in my right arch during my last tempo mile which forced me to walk for about a minute. I have been having some issues with my right achilles lately, so I assumed it was related to that and slowed down the rest of the run.
I did not want to risk injuring my right foot, and wasn't sure if I was dealing with just a cramp or something worse, so I took two full rest days in a row to make sure.
Sunday: 13 miles @ 9:33
I had to make a quick pit stop during mile 11 to go into the pet store when I saw this girl in the window. It took every ounce of my willpower not to fill out adoption forms for Sissy! She looks just like my pup Whiskey.
*If anyone is looking for a cute, small, and friendly pup, Sissy is available through Operation Ava pet rescue. She is listed as a one-year-old puggle, though based on her looks, I would say she's more likely a chug. Here is her listing:
As I said earlier, I am pleased with how this week turned out. I will definitely continue to monitor my right foot issues, though it felt completely fine during my long run last night. Looking forward to another 30+ miles this week!
*If you're interested in running the Love Run, click here to register! The Love Run is Philadelphia's newest Spring half marathon, and is selling out fast! Race entry is $93 and will increase on 1/27/14, so sign up today!
Disclosure: CGI Racing provided me a free race entry in exchange for promotion of The Love Run. All thoughts and opinions are my own.