Week 10

Following a big half marathon PR (can I bask in the glory a little longer?), I planned to take it a bit easier this week. It wasn't a full-fledged recovery week since I had backed off so much for race week, but I also didn't want to do anything too crazy.

I'm really pleased with how this week went. I recovered quickly from the half and put in a good solid week of training feeling good.


Monday - rest

No question, I needed this rest day and I enjoyed it! Unfortunately I was plagued with an upset stomach starting Sunday night and didn't feel right all day Monday either. After soup, crackers and gingerale for dinner and an evening on the couch, I finally started feeling better.



Tuesday - 8K easy

For the first time in several weeks, I didn't have a double scheduled for "Twosday". I moved my medium-long day to Wednesday this week to allow for an extra day to recover from the half. I ran a nice and easy 8K at lunch and my legs felt great! I was really pleased with how quickly I seemed to recover.

8.3KM(5.1mi) - 45:28 - 5:29/KM (8:49/mi)



Wednesday - 16K medium long

We had a very mild but snowy day which made for super sloppy conditions. It was insanely windy and snowing sideways, but I showed up for the usual Wednesday night group run knowing I would not be alone. We trudged along at a pretty slow pace, wading through heavy, wet snow and plunging into ice cold hidden puddles. Just lovely!

16.0KM (9.9mi) - 1:36:38 - 6:02/KM (9:43/mi)



Thursday - 12K 15K with 3x3000

I didn't have any official speed work on the schedule for this week since I wasn't sure I was going to feel. As it turns out, I was ready to push it a little and the planned group workout seemed like a good idea.

3x3000 with short (~200m) recoveries
3000m (long run pace)
3000m (marathon race pace)
3000m (LT/tempo pace)

It was more of an exercise in pacing than a speed workout, but it was a fun way to shake up the legs. I mostly stuck with my group until the tempo portion, when I pulled ahead.

3000 at long run pace = 5:29/KM (8:49/mi)
3000 at marathon race pace = 5:08/KM (8:16/mi) (a bit quick)
3000 at tempo pace = 4:39/KM (7:29/mi)

15.0KM (9.3mi) - 1:19:38 - 5:19/KM (8:33/mi)



Friday - 8K recovery

It was an early morning on the treadmill because I had a mid-day appointment at the spa physio and I don't like to run after. I totally got busted taking the picture outside the gym at 5AM. *dork*

My legs were dead tired and did not want to move at all. I could barely manage to keep moving at 5.3 mph! It's my own dumb fault for not eating anything after the big run the night before. When will I learn?? I slogged it out as long as I could, but cut it short at 5K - probably my slowest 5K in history. Oof.

5.0KM (3.1mi) - 33:00 - 6:36/KM (10:37/mi) 



Saturday - 8K easy

After cutting Friday short, I decided to add a bit on Saturday. It was a nice morning and hubs and I set out on the trail together. We had different runs planned so we eventually separated and I just plugged along, feeling good. I was relieved that my legs felt good again after the treadmill slug-fest the previous day. Before long I was back at the car to meet hubs, with very wet feet due to some flooding and puddles on the path.

10.1KM (6.3mi) - 57:22 - 5:41/KM (9:09/mi)

Sunday - 32K long with 10K MRP

Run recap

32.8KM (20.4mi) - 2:59:16 - 5:28/KM (8:48/mi)

10K (faster than) MRP at 5:04/KM (8:09/mi)

Total Week 10 Mileage: 87.2 KM (54.2/mi)

Total time: 8:11:22

Average pace: 5:38/KM (9:04/mi)

9 weeks to Mississauga Marathon!