avondale training journal, starting Dec. 2018 (comments welcome)

[avondale]

Week of Apr. 20 - 26, 2020

This is the second week of a 4-week maintenance plan that I will loop as necessary.


Monday

• Morning: foam rolling and stretching
• After work: 45-min walk around the neighborhood

Tuesday

• Morning: Workout 1 (added 1 rep to what I did previously) and foam rolling and stretching
• After work:
  • 5EA
    • T 63 F
    • Target pace 11:56
    • Splits: 11:34, 11:50, 11:52, 11:52, 12:55
    • Ave HR: 137 BPM - within my target zone
    • comments: I ran a different route since I'm not in a training cycle. This way I can put it in Strava and get the GAPs for future references. There is a huge hill going down on the way out and up on the way back - Strava says the GAP for that last mile on the way back is 73 seconds!
    • Route: Forest Glen Annex

Wednesday

• Morning: prehab routine (like previous)
• After work: 70-min walk around the neighborhood

Thursday

• Morning: Workout 2 (added 1 rep to what I did previously)
• After work:
  • 0.5WU + 5M-Tempo + 0.5CD
    • steady rain, T 52 F
    • Target M-tempo pace: 9:56
    • With GAP adjustments, splits should have been: 9:57, 10:11, 10:08, 9:46, 10:05
    • Splits: 9:52, 10:05, 10:06, 9:45, 10:03
    • comments: I was 1 sec too fast in the second mile.
    • Route: Sligo Creek Trail, going south

Friday

• Morning: foam rolling and stretching
• After work: 50-min walk around neighborhood

Saturday before dinner:

• 8EB
  • T+D 108, 0.5% correction
  • Target pace 11:08, with correction 11:11
  • With GAP adjustments, splits should have been: 11:17, 11:16, 11:17, 11:19, 11:13, 11:11, 11:12, 11:17
  • Ave HR: 147 - above my target zone
  • comments: I hit my targets for all splits.
  • Route: Rock Creek Trail, going north

Sunday before dinner:

• 10LR
  • T+D 105, 0.5% correction
  • Target pace 10:50, with correction 10:53
  • With GAP adjustments, splits should have been: 10:59, 10:58, 10:59, 11:01, 11:06, 10:54, 10:55, 10:53, 10:54, 10:59
  • Ave HR: 150 - within my target zone
  • comments: I hit my target for all splits.
  • Route: Rock Creek Trail, going north

Health

No changes. The headache persists. Not good on Sunday especially.

 

[avondale]

Week of Apr. 27 - May 3, 2020

This is the third week of a 4-week maintenance plan that I will loop as necessary.

Monday

• Morning: foam rolling and stretching
• After work: 65-min walk around the neighborhood

Tuesday

• Morning: Workout 3 (like previous, but 1 more rep per set) and foam rolling and stretching
• After work:
  • 4EA
    • T 55 F
    • Target pace 11:56
    • With GAP adjustments, splits should have been: 11:17, 12:02, 12:02, 13:15
    • Splits: 11:21, 12:03, 12:04, 13:14
    • Ave HR: 138 BPM - within my target zone
    • comments: I hit my all of my splits.
    • Route: Forest Glen Annex

Wednesday

• Morning: prehab routine (like previous) and foam rolling and stretching
• After work:
  • 5EB
    • T+D 124, 1.5% correction
    • Target pace 11:08, with correction 11:18
    • With GAP adjustments, splits should have been: 11:19, 11:33, 11:30, 11:08, 11:27
    • Ave HR: 142 BPM - above my target zone
    • Splits: 11:14, 11:28, 11:33, 11:11, 11:32
    • comments: I hit my splits for all miles.
    • Route: Sligo Creek Trail, going north

Thursday

• Morning: Workout 1 and foam rolling and stretching. Workout 1:
  • Squat: 3 x 8 with 60 lbs
  • Pull-up: 3 x 8 with 2 unassisted each set
  • Glute bridge: 3 x 11
  • Bench press: 3 x 8 with 60 lbs
  • Curl ups: 3 x 8
• After work: 44-min walk on treadmill

Friday

• Morning: prehab routine (like previous) and foam rolling and stretching
• After work:
  • 4EA
    • T+D 101, 0.5% correction
    • Target pace 11:56, with correction 12:00
    • With GAP adjustments, splits should have been: 12:01, 12:15, 12:11, 12:09.
    • Ave HR: 139 BPM - within target zone
    • Splits: 12:03, 12:14, 11:45, 12:11
    • comments: I missed my split for the third mile.
    • Route: Sligo Creek Trail, going north

Saturday

• Before lunch: 45-min walk on treadmill
• Before dinner:
  • 6EB
    • T+D 106, 0.5% correction
    • Target pace 11:08, with correction 11:11
    • With GAP adjustments, splits should have been: 10:56, 11:07, 11:06, 11:26, 11:20, 11:34
    • Ave HR: 143 BPM - above my target zone
    • Splits: 10:57, 11:09, 11:09, 11:24, 11:16, 11:34
    • comments: I hit my splits for all miles.
    • Route: Sligo Creek Trail, going south

Sunday before dinner:

• 12LR
  • T+D 125, 1.5% correction
  • Target pace 10:50, with correction 11:00
  • With GAP adjustments, splits should have been: 11:06, 11:05, 11:06, 11:08, 11:13, 11:13, 11:13, 11:01, 11:02, 11:00, 11:01, 11:06.
  • Ave HR: 150 BPM - within my target zone
  • Splits: 11:06, 11:06, 11:03, 11:06 11:13, 11:11, 11:15, 11:00, 11:01, 11:03, 10:59, 11:09
  • comments: I hit my splits for all miles.
  • Route: Rock Creek Trail going north
  • ETA: I forgot to mention that I took 300 cal of Tailwind in 1.5 L and drank just about all of it.
  • comments: I saw a 3-4 ft black snake going across the path, and then it slithered up into a dead shrub!

Health

My headache has been worse this past week or so. I also haven't been sleeping well - having a lot of trouble getting to sleep. This is a possible side-effect of the Zoloft, so I will probably ask my neurologist to go off of that.

 

[avondale]

Week of May 4 - 10, 2020

This is the fourth week of a 4-week maintenance plan that I will loop as necessary. But I'm already getting itchy that I don't have a goal.

Monday

• Morning: foam rolling and stretching
• After work: 1-hr walk around the neighborhood

Tuesday

• Morning: Workout 2 and foam rolling and stretching. For Workout 2, I increased the weights:
  • 3 x 8 Romanian deadlifts with 60 lb
  • 3 x 8 chin-ups, 2 in each set unassisted
  • 3 x 8 (each side) step-ups with 20 lb
  • 3 x 12 decline push-ups
  • 3 x 30 sec (each side) side planks
• After work:
  • 5EA
    • T 57 F
    • Target pace 11:56
    • With GAP adjustments, splits should have been: 11:17, 12:02, 11:59, 12:02, 13:15
    • Ave HR: 138 BPM - within my target zone
    • Splits: 11:17, 12:00, 12:03, 12:04, 13:11
    • comments: I hit my splits for all miles.
    • Route: Forest Glen Annex

Wednesday

• Morning: prehab routine (like previous) and foam rolling and stretching
• After work: 50-min walk around the neighborhood

Thursday

• Morning: Workout 3 and foam rolling and stretching. For Workout 3, I increased the weights:
  • 3 x 12 hamstring curls on stability ball
  • 3 x 8 shoulder presses with 40 lb
  • 3 x 8 (each side) side lunge with 20 lb
  • 3 x 8 reverse grip row with 40 lb
  • 3 x 8 (each side) bird dog with hold
• After work:
  • 0.5WU + 5M-tempo + 0.5CD
    • T 66 F
    • Target pace 9:56
    • With GAP adjustments, splits should have been: 9:57, 10:11, 10:08, 9:46, 10:05
    • Splits: 9:57, 10:08, 10:10, 9:42, 10:05
    • comments: I hit my splits for all miles. However, my GPS had issues for the first mile - I couldn't seem to go fast enough to hit my pace, and it turns out that the GPS made my mile too long. This really killed me in the first mile, so I had to take some breaks in the run.
    • Route: Sligo Creek Trail, going north

Friday

• Morning: prehab routine (like previous) and foam rolling and stretching
• After work: 45-min walk on treadmill

Saturday

• After lunch: 45-min walk on treadmill
• Before dinner:
  • 5EB
    • T 49 F, WC 43 F
    • Target pace 11:08
    • With GAP adjustments, splits should have been: 11:09, 11:23, 11:20, 10:58, 11:17
    • Ave HR: 145 BPM - above my target range
    • Splits: 11:03, 11:16, 11:16, 10:54, 11:21
    • comments: I hit my splits for all miles.
    • Route: Sligo Creek Trail, going north

Sunday before dinner:

• 7.5LR
  • T 63 F
  • Target pace: 10:50
  • With GAP adjustments, splits should have been: 10:56, 10:55, 10:56, 10:55, 10:50, 10:51, 10:56, 10:56
  • Ave HR: 148 BPM - within my target range
  • Splits: 10:52, 10:49, 10:54, 10:51, 10:53, 10:49, 10:58, 10:58
  • comments: I hit my splits for all miles.
  • Route: Rock Creek Trail, going north

Health

My headache has been worse this week. I had a virtual appointment with my neurologist. We are moving my Zoloft to the morning in case that is what is causing my insomnia. I will also double the dosage in a couple of days to see if that has an effect.

I measure my BP and HR each morning after I get up (and use the bathroom and brush my teeth). My HR has been up quite a bit. I am wondering if this is from the Zoloft, as the timing matches up pretty well with when I started it. I am following a much more consistent sleep pattern since late March, and I am getting more sleep. I am not playing tennis, so I am less active. It doesn't seem like I should be overtraining. My HR doesn't seem different for my runs.

 

[avondale]

Week of May 11 - 16, 2020

This is the first week of the second time through 4-week maintenance plan that I will loop as necessary. But I'm already getting itchy that I don't have a goal.

I signed up with Run the Edge for some virtual runs. I'm not sure that's going to be satisfying at all. I can't seem to get into these virtual things.

@DopeyBadger , I got registered for the WDW Marathon on January 10, 2021. I am tentatively planning on running the Richmond Marathon on Nov. 14. When can I start training for that, and would you be willing to write a plan for me, please? Currently I don't have any travel plans for the summer that would require taking time off from running.

Monday

• In morning: foam rolling and stretching
• After work: 48-min walk around the neighborhood

Tuesday

• Morning: Workout 1 and foam rolling and stretching. Workout 1 like previous, except 1 more glute bridge in each set.
• After work:
  • 5EA
    • T 59 F
    • Target pace 11:56
    • With GAP adjustments, splits should have been: 11:17, 12:02, 11:59, 12:02, 13:15.
    • Ave HR: 140 BPM - within my target range
    • Splits: 11:23, 12:01, 12:03, 12:02, 13:08
    • comments: I hit my splits for all miles.
    • Route: Forest Glen Annex

Wednesday

• Morning: prehab routine (like previous) and foam rolling and stretching
• After work: 75-min walk around the neighborhood

Thursday

• Morning: Workout 2 and foam rolling and stretching. Workout 2 like previous except 1 more decline push-up per set
• After work:
  • 5EB
    • T+D 121, 1.5% correction
    • Target pace 11:08; 11:18 with correction
    • With GAP adjustments, splits should have been: 11:19, 11:33, 11:30, 11:08, 11:27
    • Ave HR: 143 BPM - above my target range
    • Splits: 11:12, 11:27, 11:27, 11:04, 11:29
    • comments: I hit my splits for all miles.
    • Route: Sligo Creek Trail, going north

Friday

• Morning: prehab routine (like previous) and foam rolling and stretching
• After work: 50-min walk around the neighorhood

Saturday

• After breakfast: 1-hour tennis singles with my husband! So nice to finally be back on the court. We don't play singles much because he is so much better than me. I managed to win the last game out of 16!
• Before dinner:
  • 75-min EB
  • T+D 126, 2% correction
  • Target pace 11:08; with correction 11:21
  • Ave HR: 151 BPM - above my target range
  • comments: I was trying a new-to-me trail. The first (and last) 1.5 miles were unpaved, "natural" trail with various rocks, dirt, sand, etc. Then this trail hooked up to a paved trail. I definitely worked harder than I should have on this, but I only ended up doing 6.22 miles.
  • comments: This was one of the higher T+D days this year that I have run. I should have taken water, because I got really dried out. My left ear got plugged up.
  • Route: Northwest Branch Trail

Sunday:

• 9LR
  • T+D 116, 1% correction
  • Target pace 10:50; with correction 10:56
  • With GAP adjustments, splits should have been 11:02, 11:01, 11:02, 11:04, 11:03, 10:58, 10:56, 10:57, 11:02.
  • Ave HR: 150 BPM - within my target range
  • Splits: 11:00, 10:57, 10:58, 10:57, 11:00, 10:58, 10:52, 10:57, 11:01
  • comments: I hit my splits for all miles.
  • Route: Rock Creek Trail, going north

Health

I've been taking the Zoloft in the morning with no apparent extra drowsiness. I have doubled the dose, but so far I have not seen an effect on my headache. I still have the higher resting HR and somewhat higher BP.

 

[DopeyBadger]

@DopeyBadger , I got registered for the WDW Marathon on January 10, 2021. I am tentatively planning on running the Richmond Marathon on Nov. 14. When can I start training for that, and would you be willing to write a plan for me, please? Currently I don't have any travel plans for the summer that would require taking time off from running.

Are you attempting to "A" race both of them, or some other plans for each?

 

[avondale]

Are you attempting to "A" race both of them, or some other plans for each?

Richmond would be an A race. WDW is to have fun, hopefully with people from RunDIS, but I'm not sure how that will work with social distancing...

 

[DopeyBadger]

So then roughly 16-18 weeks prior to November 14th (end of July).

 

[avondale]

So then roughly 16-18 weeks prior to November 14th (end of July).

OK, sounds good. The sooner the better. I am getting bored cycling through maintenance. Thanks!

 

[DopeyBadger]

OK, sounds good. The sooner the better. I am getting bored cycling through maintenance. Thanks!

I mean you don't have to be doing maintenance right now. You can train more specifically.

 

[avondale]

Well, I don't have anything to train for. I don't really have a goal in mind except for eventually the next race.

 

[DopeyBadger]

Well, I don't have anything to train for. I don't really have a goal in mind except for eventually the next race.

Depends on how you define not having anything to train for. I view training in the macro sense (over the course of years). All the training cycles consecutively with the ultimate goal of being faster tomorrow than I am today. In a meso sense, each training cycle has a race at the end that represents a goal for that specific training plan. In a micro sense, you have several blocks of training within a training plan meant to specifically train a certain physiological system. Lastly in an individualistic sense, you have each workout alone which has its own certain goals and reasons for being completed.

So yes, between now and July your "mesocycle" does not have a race at the end. But the consecutive mesocycles of now to July and July to November, have the goal of being better in your marathon. So you can still train specifically during a mesocycle even if you don't have a race at the end of it. See it more as a continuation of the entire macrocycle. Stringing together multiple good mesocycles leads to a better macrocycle at the end.

Maybe you spend the time between now and July working on an off-season type workout. An easier speed work training cycle or maybe a hill work training cycle. Not with the goal of a 5k/10k at the end, but rather seen as a supplemental headstart on marathon training that begins in July.

 

[avondale]

Maybe you spend the time between now and July working on an off-season type workout. An easier speed work training cycle or maybe a hill work training cycle. Not with the goal of a 5k/10k at the end, but rather seen as a supplemental headstart on marathon training that begins in July.

Well, that would be nice to do, but you realize you're creating more training plans to write, right? Because I wouldn't necessarily know what to do with that.

I have been doing my 5EA run each week down and up that big hill near my house...The first 0.6 mi of the route is moderately downhill and the last 0.4 mi is pretty steeply downhill. Strava gave a GAP for that mile (uphill) of 79 seconds.

I have tried to explore new "natural surface" trails, as our county parks website calls them. It's not unusual for these to have hills. I'm not against running on the natural surface, but I'm not sure I like it enough more to spend the travel time to them. There are a couple more I hope to try.

 

[DopeyBadger]

Well call it a 7-week training cycle focusing on hills then.

Podium runner recently put out a few articles that seem reasonable to me.

https://www.podiumrunner.com/training/why-hills-are-your-friends-during-an-extended-offseason/https://www.podiumrunner.com/training/hill-workouts-speed-strength-endurance/https://www.podiumrunner.com/training/hit-the-hills-reap-the-benefits/
A couple of options:

Short (Explosiveness)- 10-15 seconds up steep hill with 2-3 min resting interval
Medium (VO2max) - 30-90 seconds up gradual hill with rest downhill
Long (Strength) - 2-4 minutes up gradual hill with rest downhill
Rolling - that's your normal routine as it is

Then just manipulate the interval count. More reps short duration or less reps long duration.

 

[avondale]

Well call it a 7-week training cycle focusing on hills then.

Podium runner recently put out a few articles that seem reasonable to me.

https://www.podiumrunner.com/training/why-hills-are-your-friends-during-an-extended-offseason/https://www.podiumrunner.com/training/hill-workouts-speed-strength-endurance/https://www.podiumrunner.com/training/hit-the-hills-reap-the-benefits/
A couple of options:

Short (Explosiveness)- 10-15 seconds up steep hill with 2-3 min resting interval
Medium (VO2max) - 30-90 seconds up gradual hill with rest downhill
Long (Strength) - 2-4 minutes up gradual hill with rest downhill
Rolling - that's your normal routine as it is

Then just manipulate the interval count. More reps short duration or less reps long duration.

Thanks, I am looking at these articles.

Right now, my maintenance plan looks like this on a weekly basis:

• Run 1: 5EA
• Run 2: 5EB alternating with 0.5WU + 5M-tempo + 0.5CD
• Run 3: Saturday, longer EB
• Run 4: Sunday, even longer LR

Should I do a hill workout once per week? And if so, where should it be placed?

Do you recommend picking one type of hill workout (short, medium, long) and executing that for the 7 weeks? Or should I be rotating through the types and have one type per week? Or even multiple types of hill workout in one run?

 

[DopeyBadger]

Thanks, I am looking at these articles.

Right now, my maintenance plan looks like this on a weekly basis:

• Run 1: 5EA
• Run 2: 5EB alternating with 0.5WU + 5M-tempo + 0.5CD
• Run 3: Saturday, longer EB
• Run 4: Sunday, even longer LR

Should I do a hill workout once per week? And if so, where should it be placed?

Do you recommend picking one type of hill workout (short, medium, long) and executing that for the 7 weeks? Or should I be rotating through the types and have one type per week? Or even multiple types of hill workout in one run?

If you continue to do 4 days per week, then I would replace Run #2 with the hill workouts. If you move to 5 days per week, then I think you could do both the M Tempo and Hill work OR two hill workouts.

The "Short" is mostly the same as EB w/ strides and thus you could replace the strides with this uphill version instead. They're nearly identical.

I think you're better off choosing one of the other two types for the whole 7 weeks (either Medium or Long). Master one than be ok at a few. If you had more time than 7 weeks or more runs per week, I could envision scenarios with more types or combinatorial type runs.

 

[avondale]

OK, so I like the second article you posted just because it actually mentions some grades to qualify the steepness of the hills.

In this article, I think their "short hill reps" is what you call "medium", given the duration of the reps. The big hill near my house has a grade varying between 5 - 10% according to Strava, so seems OK for this.

Last question: this article suggests different rep/time combinations, such as 8 x 90 sec, 10 x 60 sec, or a mix. Should I pick a set and do that each week or change it up? Seems like changing it up would simply make it more interesting.

I have never tried doing something near 5K pace up this hill, so I have no idea if I can hit that speed. But I suppose it's not the speed, it's the effort level, and 5K effort is approaching my max HR.

 

[DopeyBadger]

Last question: this article suggests different rep/time combinations, such as 8 x 90 sec, 10 x 60 sec, or a mix. Should I pick a set and do that each week or change it up? Seems like changing it up would simply make it more interesting.

I would start with shorter duration and less reps and work upwards. So as an example:

W1 - 12 x 30s = 360s
W2 - 4 x 60s + 5 x 30s = 390s
W3 - 2 x 90s + 3 x 60s + 6 x 30s = 540s
W4 - 6 x 90s = 540s
W5 - 8 x 60s = 480s
W6 - 4 sets of (30s + 60s + 90s) = 720s
W7 - 8 x 90s = 720s

Near endless possibilities. The goal is to make sure that it starts easier and progressively gets harder over the course of the weeks. You can manipulate the total time, the rep count, the pace, and the duration of each rep.

I have never tried doing something near 5K pace up this hill, so I have no idea if I can hit that speed. But I suppose it's not the speed, it's the effort level, and 5K effort is approaching my max HR.

Totally an effort level thing. I'd say run hard and fast up the hill. As long as you can be consistent from rep to rep, then you're doing it right. Always ensuring you have good running form.

 

[avondale]

I would start with shorter duration and less reps and work upwards. So as an example:

W1 - 12 x 30s = 360s
W2 - 4 x 60s + 5 x 30s = 390s
W3 - 2 x 90s + 3 x 60s + 6 x 30s = 540s
W4 - 6 x 90s = 540s
W5 - 8 x 60s = 480s
W6 - 4 sets of (30s + 60s + 90s) = 720s
W7 - 8 x 90s = 720s

Near endless possibilities. The goal is to make sure that it starts easier and progressively gets harder over the course of the weeks. You can manipulate the total time, the rep count, the pace, and the duration of each rep.



Totally an effort level thing. I'd say run hard and fast up the hill. As long as you can be consistent from rep to rep, then you're doing it right. Always ensuring you have good running form.

OK, I put together something for 8 weeks, adapting my maintenance plan. I wanted to get some idea of the mileage of the hill repeats, so I assumed a pace of 9:00 min/mi. That's some 20s slower than my 10K pace, but it's uphill. Hopefully this will get me in the ballpark. I'm not sure my GPS will be accurate over these short times/distances, especially because it's a wooded area, but we'll see.

8-Week Hill Running Plan 2020

1. Week starting May 25, 2020
1. Hills: 1WU + 12 x 30s + 1CD (3.3 mi)
2. 4EA
3. 1WU + 5M-tempo + 1CD
4. 6EB
5. 12 LR
total 31.3 mi

2. Week starting June 1, 2020
1. 4EA
2. Hills: 1WU + 4 x 60s + 5 x 30s + 1CD (3.45 mi)
3. 4EA
4. 5EB
5. 7LR
total 23.45 mi

3. Week starting June 8, 2020
1. Hills: 1WU + 2 x 90s + 3 x 60s + 6 x 30s + 1CD (4.0 mi)
2. 3EA
3. 1WU + 5M-tempo + 1CD
4. 6EB
5. 9LR
total 28.0 mi

4. Week starting June 15, 2020
1. 4EA
2. Hills: 1WU + 6 x 90s + 1CD (4.0 mi)
3. 4EA
4. 8EB
5. 10LR
total 30.0 mi

5. Week starting June 22, 2020
1. Hills: 1WU + 8 x 60s + 1CD (3.78 mi)
2. 4EA
3. 1WU + 5M-tempo + 1CD
4. 6EB
5. 12LR
total 31.78 mi

6. Week starting June 29, 2020
1. 4EA
2. Hills: 1WU + 4 x (30s + 60s + 90s) + 1CD (4.68 mi)
3. 4EA
4. 5EB
5. 7LR
total 24.68 mi

7. Week starting July 6, 2020
1. Hills: 1WU + 8 x 90s + 1CD (4.67 mi)
2. 3EA
3. 1WU + 5M-tempo + 1CD
4. 6EB
5. 9LR
total 28.67 mi

8. Week starting July 13, 2020
1. 3EA
2. Hills: 1 WU + 5 x (30s + 60s + 90s) + 1CD (5.31 mi)
3. 4EA
4. 7EB
5. 10EB
total 29.31

I do like the idea of progressing in something during this time.

 

[DopeyBadger]

Looks like a nice progression to me!

 

[avondale]

Week of May 18 - 24, 2020

This is the second week of the second time through 4-week maintenance plan. After this week, I'm going to change to my 8-week hill repeat plan that I listed above. Hopefully this will satisfy my "making progress" itch until I can start training for my next marathon at the end of July.

Monday

• Morning: foam rolling and stretching
• After work: 1-hour walk around the neighborhood

Tuesday

• Morning: prehab routine (like previous) and foam rolling and stretching
• After work:
  • 5EA
    • T 63 F
    • Target pace 11:56
    • With GAP adjustments, splits should have been: 11:17, 12:02, 11:59, 12:02, 13:15.
    • Ave HR: 138 BPM - within my target range
    • Splits: 11:15, 11:59, 12:02, 12:01, 13:08
    • comments: I hit my splits for all miles.
    • Route: Forest Glen Annex

Wednesday

• Morning: Workout 3 and foam rolling and stretching. Workout 3 like previous except 1 more rep per set for the hamstring curls.
• After work: 1-hour walk around the neighborhood

Thursday

• Morning: prehab routine (like previous) and foam rolling and stretching
• After work:
  • 0.5WU + 5M-tempo + 0.5CD
    • T+D 123, 1.5% correction
    • Target pace 9:56; 10:05 with correction
    • With GAP adjustments, splits should have been: 10:06, 10:20, 10:17, 9:55, 10:14
    • Splits: 10:04, 10:19, 10:15, 9:55, 10:15
    • comments: I hit my splits for all miles.
    • Route: Sligo Creek Trail, going north

Friday

• Morning: foam rolling and stretching
• After work: 1-hour walk around the neighborhood

Saturday

• After breakfast: 1 hour of tennis singles with my husband
• Before dinner:
  • 8EB
    • T+D 141, 3.5% correction
    • Target pace 11:08; with correction 11:31
    • With GAP adjustments, splits should have been: 11:37, 11:36, 11:37, 11:39, 11:33, 11:31, 11:32, 11:36
    • Ave HR: 148 BPM - above my target range
    • Splits: 11:33, 11:33, 11:33, 11:39, 11:28, 11:32, 11:32, 11:35
    • comments: I hit my splits for all miles.
    • Route: Rock Creek Trail, going north

Sunday before dinner:

• 10LR
  • T+D 122, 1.5% correction
  • Target pace 10:50; with correction 11:00
  • With GAP adjustments, splits should have been: 11:06, 11:05, 11:06, 11:08, 11:13, 11:01, 11:02, 11:00, 11:01, 11:06
  • Ave HR: 148 BPM - within my target range, and the same as the 8EB run the day before
  • Splits: 11:06, 11:05, 10:59, 11:07, 11:19, 11:00, 11:02, 11:02, 11:01, 11:04
  • comments: I hit my splits for all miles.
  • Route: Rock Creek Trail, going north

Health

My headache has not been quite so bad this week. Maybe the Zoloft is actually doing something.