So at the beginning of last week, I felt edgy and jittery as though I was in the middle of a taper, which obviously makes no sense because I was merely in the beginning of week 2 of a 12-week training cycle. By the end of the week, humidity returned to DC, and I was zapped. Oh, and I played indoor mini golf at the Building Museum.
Last week by the numbers:
Sunday – 5 miles. This was huge for me, not because of mileage but rather because my legs have not yet adapted to running this many consecutive days. And the negative split wasn't bad, either.
Monday – stretch & strengthen: 1.5 hours vinyasa yoga. As I wrote last week, I've interpreted "stretch & strengthen" in the training plan as yoga, either Iyengar or vinyasa. Today was a yoga 3 class with Siobhan. I haven't had a gym membership in probably 7 years, and even though I have access to gyms where I teach yoga and work, I can't remember the last time I picked up a free weight or used a machine. I don't think I'm missing much.
Tuesday – 3 miles. Somehow, this managed to be my first rainy run of the summer. My 3-milers have actually been 3.25 milers, with some decent closing speed in the last quarter mile.
Wednesday – 30 minute tempo. Here's what Hal has to say about tempo runs: This is a continuous run with a buildup in the middle to near 10-K race pace. A Tempo Run of 30 to 45 minutes would begin with 10-15 minutes easy running, build to 15-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. I consider Tempo Runs to be the "Thinking Runner's Workout." A Tempo Run can be as hard or easy as you want to make it, and it has nothing to do with how long (in time) you run or how far. In fact, the times prescribed for Tempo Runs serve mainly as rough guidelines. Feel free to improvise. Improvisation is the heart of doing a Tempo Run. I didn't exactly find this edifying, so I just went out and ran 3 miles and hit 10K pace somewhere in the middle.
Thursday – 3 miles + strength (Pilates).
Friday – Rest. 1 hour vinyasa yoga. C'mon. I'm a sucker for affordable yoga. I had to take advantage of Pay What You Can Last Friday of the Month at Flow. And mini golf.
Saturday – 3 miles race pace. Oh, man. Even in my currently mediocre condition, I should be able to wake up, go for a run, and hold my goal half-marathon pace for 3 miles. I must have gone out too hard while mini-golfing the night before (actually, I think it was the post mini golf 3 mile walk home and then back to the office and then back home again after realizing I left my keys in the office, all in ridiculous humidity) because my body was toast on Saturday. Race pace did not happen. Running did not happen. I slept for 15 hours on Saturday. I'm not kidding.
