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:
Busy weekend - I think that pep talk message is so true...I need to remind myself of that!
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!!
You had a great week!
I love the message from the marathon clinic. So true...
I really like the comment, if you do it once, you can do it again! Great job this week.
Looks lik eyou had a great week! Nice work!
That's a fabulous week!
Great week-end, nice of you to volunteer at a race.
That's a great week of running!
Good week of runs! I love spring, but hate that it means more wind. :)
Great job running in that wind. Your training sounds like it is going well, keep it up!
You had an excellent week!
Great message from the marathon clinic - definitely something to keep in mind :)
14+ miles in that kind of wind?! Your friggin insane! Awesome job, you were "running like the wind"
Awesome training week!! Those interval times are really good! I am totally feed up with the wind! It seems to never let up anymore?
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.
Sounds like a great week! Good job tackling the hills and wind, the wind can definitely suck the life out of you.
love that pep talk message.
awesome job on the week!!!! love that pep talk from the marathon clinic... definitely need to remind ourselves of that sometimes!
nice workouts for the week! love the pep talk - i always need to hear things like that.
What a great week! I need a clinic like that to give me helpful tips and encouraging tidbits.
busy... busy..busy little girl.
Your marathon coach is right. Define ourselves by the good and not the bad.
repeat...repeat...repeat!
Wow, that is a great quote! Thanks for sharing!!
"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.
Wind = Sucks.
But way to get it done.
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?
Post a Comment