Nashville & Indy Half: Week Five Training

My favorite run day is Monday’s. Mostly because I run outdoors and the route is pretty much the same every week. It’s a loop so sometimes I run in clockwise and other times I run it counter-clockwise. It really changes things up because the hills come at different distances and the slope and length changes. It’s been a month of Monday’s since my last Monday run. For now anyway, it seems I’ve gotten past my back issues. Just hoping it stays that way.

There was a light ran coming down on Monday morning. I has to be a really gully washer or thunderstorm to keep from going out on a run. I’ve really been concentrating on my run cadence lately. I’m getting pretty good at keeping it at 180 strides a minute. I catch myself losing concentration sometimes and my cadence will drop but even then I can keep it above 170. I started a little fast for my current fitness level and that’s probably because I was excited to get out there. After the first mile I settled in.

Wednesday was my treadmill workout. Overslept a little bit but woke up early enough to still squeeze it in before work. Same as Monday I concentrated on cadence. It’s easier to monitor on the treadmill because I have a clock right there. I wear my Fitbit so I still could on my outdoor runs but most of the time I’m running blind without contacts or glasses. Can’t read my watch without one of them.

Not much to say about the Thursday treadmill run. Did it. That’s about all I can say. Before I could go out on my long run on Saturday I had some paperwork I had to get done first. It took me much longer than I thought it would take but I got it done and started my run at about 10:20 a.m. My pace was really slow. Not sure why. I guess the wind might have been a factor but I really wasn’t feeling it until about the four mile mark.

Today I went to the gym to do some strength training. I haven’t done this in a year for sure. It went well but I’m betting I’ll be sore tomorrow morning.

Overall, it was a good week. I got all for run days in and about 90 minutes of strength training. I reviewed where I’m at today compared to where I was at this time last year and man what a difference. I’m fourteen pounds heavier than I was a year ago. My running pace is much slower as well. Probably because of the extra 14 pounds. Get rid of that and I think I’ll be in pretty good shape for Nashville. Easier said than done though. I do need to start watching what I stick in my mouth for the next 6-8 weeks. Even ten pounds gone would make things a lot easier.

Ok, that’s my report for this week. This is the best week I’ve had in a while and hopefully things will continue this way!

Breakdown for the week:

Monday: Ran 3.93 miles.
Wednesday: 14 minute race pace/2 minute walk/12 minute race pace.
Thursday: 9 minute run/1.5 minutes fast+2 minute walk (x4)/9 minute run.
Saturday: Ran 7.11 miles.
Sunday: Strength training and stretching.

Approximately 14 miles for the week.

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