run pretty run fast

a blog about running fast with style

Week in Review: Now that’s what I’m talking about!

Week in Review:  Now that’s what I’m talking about!

February 27th – March 3rd 2012

Finally!  The training week I’ve been dreaming about for months!  Solid mileage, awesome workout, even more awesome trail and to round it all off an epic long run (save the last mile, but let’s not think about that now, lets focus on the good).

First thing first, I have a new Monday routine.  Yoga (usually a little flow followed by some restorative) and an easy (emphasis on easy… no really easy) 45 minutes on the bike.  I usually get some reading in during the 45 minutes and try my hardest to not work hard.

Tuesday was a 6.5 mile run (very hilly) but I have a sneaky suspicion it was closer to 7.  It was the grayest of gray day nothing to special but happy to be outside.

Wednesday was a truly epic lactic threshold run.  It was my best workout in weeks.  The workout called for 2 x 2.5 miles and my goal was to average 6:44’s but managed 6:38’s and 6:34’s.  Here are the details:

Thursday was my medium long run 9 miles.  It was extra cold and extra gray but I managed to run about the same pace as last week and felt much better, and yes its was really, really hilly.

Gray Friday run.

I know you’ll be surprised to hear this but Friday was gray, again.  “Dear Spring, I know the rest of the country is enjoying some crazy heat wave, but could you please stop by for a visit.  Please.”

More gray.

But I did manage to find a little color :).

Saturday finally arrived and I was excited to hit a local trail for some easy running.

Bridal trails in state park in the middle of the city.  It’s only 4 or 5 miles from my house but I’m embarrassed to say that since I’ve lived here I’ve only run there once with the Eastside Runners.

Bridle Trails.

I felt like I needed a break from the pavement and made my way to the trail.

I parked a mile from the park, down hill, which wasn’t really too bad but still a bit of climb.  It was a gradual hill and I needed to do some strides on slight downhill at the end of my run.  I figured I’d run a mile to the park, 5 in the park and run a mile home with 8 x 100m strides.

There’s a 3.5 mile loop, 1.7 mile loop and 1 mile loop so lots of room to run.  You need to yield to horses, yes horses.

The map.

Follow the paw prints. This one is for the 3.5 mile loop.

There are actual instructions on what to do when you see a horse so you don’t startle them, and trust me as someone who’s been thrown off a horse (okay it was pony horse named bunny) you don’t want a spooked horse (poor bunny was spooked by a deer- true story).

There are some rolling hills but not too bad. It was so beautiful!

It was so peaceful and quite.  You could tell when you were getting to the edges of the park because you could hear street noise but most of the time it was really quite.


With a hint of sunshine!

I ended up running 6 miles in the park and had 8 miles total for the run.  I ran 8 x 100 meters on the way back on a slight downhill.  Since I wasn’t on the track I ran relaxed but fast for 20 seconds and then recovered for 40 seconds.

Trail running + sunshine = happy runner. (Though a little blurry)

I was totally refreshed after my run and Saturday and was ready to tackle my long run.

I joined Eric’s group on Sunday.  It was supposed to be a sunny morning with temps in the 50s (can you say heat wave) but the morning welcomed us all with a really fine (and steady) mist.

Long run.

I ran 14 (most of the group ran 20) and averaged just under 8:00s which is great for me.  I felt good for most of the run.  My foot though felt funny on the last mile or two.  It was a bit sore and just felt tired.  I can feel some rest days coming by for now I’m going to bask in a very successful week of running.

Until next week.

run pretty run fast


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This entry was posted on March 13, 2012 by in Week in Review and tagged , , , , , , .
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