Week of July 3 - 9, 2023
This is my seventh week of a short training plan. I was originally hoping to do a trail 5k on July 8 or 9, but my very specific date and place conditions have meant that I cannot find a suitable race. Everything I can find in a location I can do isn't actually on a "trail" - it's either a paved path or a very nice, smooth, wide packed dirt (such as the C&O Canal Trail), which is not what I was looking for. So I'm not doing a race to end this short plan. It's amazing how fast I've let my discipline to "keep to the plan" disappear with the fact that there will be no pay-off. In fact, for this week, plans pretty much went out the window.
After I return from vacation at the end of July, I will start training for a 50k trail race in December or January.
This week, I flew home from visiting my husband's family on Wednesday, and then I drove up to PA to visit my family Thursday - Sunday.
Monday
- 90 min LR
- T+D 142, 3.5% effect, T 74 F - disgustingly humid!
- time: 1:30:01
- distance: 7.79 mi
- average pace: 11:34 (GAP ave pace 11:39)
- splits: 11:46, 11:13, 11:15, 11:15, 11:25, 11:42, 11:47, 12:16
- ave HR: 148 BPM - within my target range
- elevation gain: 49 ft (corrected)
- route: Lake Shore Dr, Grosse Pointe
- comments: I hate summer running!
Tuesday
- 60 min easy
- T+D 143, 3.5% effect, T 77 F - even more humid!
- time: 1:00:00
- distance: 4.82 mi
- average pace: 12:27 (GAP ave pace 12:34)
- splits: 12:23, 12:12, 12:14, 12:47, 12:41
- ave HR: 139 BPM - within my target range
- elevation gain: 38 ft (corrected)
- route: Lake Shore Dr, Grosse Pointe
Wednesday: walk on treadmill
- time: 43:45
- distance: 2.42 mi
- ave pace: 18:05
- incline: 4%
- comments: We were up later than usual on Tuesday night for fireworks, so I didn't want to do a morning run. But with the travel back home, I ran out of time to do more walking.
Thursday
- 50 min easy
- T+D 152, 5% effect, T 78 F - and this was at 7am!
- time: 50:00
- distance: 4.14 mi
- average pace: 12:05 (GAP ave pace 12:05)
- splits: 12:08, 12:05, 11:49, 12:08, 13:8
- ave HR: 139 BPM - within my target range
- elevation gain: 125 ft (corrected)
- route: Sligo Creek Trail
- comments: I was quite happy with the pace on this run, given the T+D. I did a slightly shorter run because I had a lot of driving to do.
Friday
- Speed intervals: 18 min easy + 6 x (2 min fast + 2 min walk) + 18 min easy
- T+D 141, 3.5% effect, T 71 F
- time: 1:00:01
- distance: 4.91 mi
- speed interval splits: 8:34, 8:41, 8:52, 8:46, 8:53, 8:39
- route: Samuel Justus Trail
- comments: This was a hard workout, given the T+D
Saturday
- 50 min easy
- T+D 122, 1.5% effect, T 63 F
- time: 50:01
- distance: 4.09 mi
- average pace: 12:14
- splits: 12:30, 12:16, 12:13, 12:02, 11:42
- ave HR: 136 BPM - within my target range
- elevation gain: 17 ft (uncorrected)
- route: Allegheny River Trail
- comments: I had been feeling some cold symptoms the day before and this morning I definitely knew I had a cold (see below!). I cut this down to 50 min and made sure to take it easy.
- comments: The weather was so wonderful compared to everything I had run in during the previous couple of weeks!
Sunday: walk on treadmill
- time: 1:26:56
- distance: 4.91 mi
- ave pace: 17:42
- incline: 0%
- comments: I drove back home today, so I was constrained on time, and then a line of thunderstorms came through that kept me inside. (I wasn't too upset about that because the T+D was something like 160+ before the storms.)
Health
I had forgotten to mention that the weird right pectoral soreness has gone away. I haven't tried anything too rigorous with it, but hopefully it is healed.
My headache has been up and down like usual - a bit worse than usual because of the travel, I think. Good news: I finally got set up with an appointment for pain reprocessing therapy for July 10! I had been on the waitlist, and something opened up. Hopefully this will be helpful.
Now the bad news... I had started to feel cold symptoms on Friday but was hopeful that maybe I just was dehydrated, etc. On Saturday, it was clear that I had a cold, albeit a mild one. This morning (Sunday) started out a bit worse, but some hydration and Dayquil helped keep it in the mild category, in my opinion.
On the way home, whenever I had to go inside anywhere, I put my mask on to try not to pass my cold on to anyone. When I got home, I thought I should do my due diligence and test for covid - the at-home tests aren't really accurate until you have a few days of symptoms. I was not expecting to have covid since with all the vaccinations and my previous covid infection, I had had really low BP in the morning, even fainting once, but I had not experienced that.
But of course, I tested positive for covid. Sigh. The big issue is that my husband and I have tickets to fly to Banff on Saturday. So: 1) I need to get better, and 2) my husband needs to keep from catching it. Fortunately I had only been home for maybe an hour before testing. Since then, I have been isolating in my own darn house.
No one that we visited with in my husband's family was sick, so most likely I picked it up in the airport/airplane on Wednesday coming home - this was the first time I flew without wearing a mask for the process. Dumb decision, apparently.
