Sunday, April 05, 2009

Week in Review

Monday

Met a couple friends after work for a leisurely (paved) trail run followed by dinner. My legs felt heavy and slow, but good company made the time fly by. 9.5K (5.9mi) / 54:33.

Tuesday

HOT (High Octane Training): the usual ass-kicking.

Wednesday

Dropped my car off for service and ran to my Mom's house. Gotta love a south-bound run with constant winds from the south. Crazy hills too! The huge climb from about 2K to 5.5K almost did me in. 9.7K (6mi) / 56:26.



Thursday

Marathon clinic. Awesome pep talk from our instructor where the primary message was:

Just because you have a bad run doesn't mean you suck. Define yoursrlf by your good runs. If you can do it once, you can do it again, so figure out what factors contribute to a good vs bad run and don't be a whiney baby. (I think a lot ofd us needed to hear this.)

We completed a ladder-style interval workout: 3K warm-up, 800, 1200, 1600, 1200, 800 intervals, 2K cool-down. During the first 800, I did not think I would be able to complete the workout but took it one "leg" at a time and what a feeling of satisfaction when we were done. The mile just about killed me! Each interval was completed at sub-5:00/KM pace (equiv. 8:03/mile). Overall: 11.02K (6.85mi) / 59:53.

Friday

Much needed rest!


Saturday


Long run. Woke up to constant 40kph winds wirh 50+ gusts. It pretty much sucked the life out of me, especially the last 4K being entirely uphill and into the crazy winds. I could hardly walk in a straight line, let alone run. Nonetheless, I got 'er done. 22.95K (14.26mi) / 2:21:54.

Sunday

Volunteered at the first official Angus Glen 10-Miler, taking place on the cart paths of the Angus Glen golf club. The event sold out at 350 runners and walkers and it was a huge success, definitely on my "list" for next year.

***

I hope everyone had a great weekend. Back to the grind tomorrow!

24 comments:

runsarah said...

Busy weekend - I think that pep talk message is so true...I need to remind myself of that!

J said...

That interval/ladder workout sounds intense! I sometimes have to take those workouts one repeat/interval thing at a time! Great job this week! Hope you had a good weekend!!

Lisa Slow-n-Steady said...

You had a great week!

I love the message from the marathon clinic. So true...

D10 said...

I really like the comment, if you do it once, you can do it again! Great job this week.

teacherwoman said...

Looks lik eyou had a great week! Nice work!

I Run for Fun said...

That's a fabulous week!

Sonia said...

Great week-end, nice of you to volunteer at a race.

Jess said...

That's a great week of running!

Heather said...

Good week of runs! I love spring, but hate that it means more wind. :)

Marci said...

Great job running in that wind. Your training sounds like it is going well, keep it up!

joyRuN said...

You had an excellent week!

Great message from the marathon clinic - definitely something to keep in mind :)

Brian said...

14+ miles in that kind of wind?! Your friggin insane! Awesome job, you were "running like the wind"

Mark said...

Awesome training week!! Those interval times are really good! I am totally feed up with the wind! It seems to never let up anymore?

Vickie said...

Sounds like you had a great week! I don't know which I hate more: wind or hills, but combine the two and that had to have been a tough run. And its true about having a bad run. Yes, it stays with you, but only until the next run.

Toni said...

Sounds like a great week! Good job tackling the hills and wind, the wind can definitely suck the life out of you.

littlesack said...

love that pep talk message.

aron said...

awesome job on the week!!!! love that pep talk from the marathon clinic... definitely need to remind ourselves of that sometimes!

lindsay said...

nice workouts for the week! love the pep talk - i always need to hear things like that.

X-Country2 said...

What a great week! I need a clinic like that to give me helpful tips and encouraging tidbits.

Gotta Run said...

busy... busy..busy little girl.

Your marathon coach is right. Define ourselves by the good and not the bad.

repeat...repeat...repeat!

Runner Leana said...

Wow, that is a great quote! Thanks for sharing!!

The Happy Runner said...

"Just because you have a bad run doesn't mean you suck." That is such an important lesson to learn. I keep learning it, unlearning it, and having to relearn it!!!

Looks like you had a great week.

Nitmos said...

Wind = Sucks.

But way to get it done.

Lily on the Road said...

Wow Marlene, you are really attacking your training! You're doing intervals already, our group is still working the hills.

Are we ever going to get spring?