Weekly Summary - August 19 - 25
This was a good week. The weather cooled off a bit, I'm getting back in the habit of stretching and focusing on hitting my protein goals. I was pretty tired at the beginning of this week, though. Not sure if it was the extra puppy miles I've added or just crappy sleep, but this was improving by the weekend.
Monday - 1.8 miles with the puppy. She's really enjoying walking with our buddies, which is great to see.
Tuesday - plan 3.5 miles easy
3.51 miles in 58.59
T + D 68 + 64
No notes about this one and I don't remember much so I guess it went ok.
Wednesday - 1.46 miles with the puppy
Thursday - plan 1 mile warmup + 2 sets of (4 min I + 4 min rest + 3 min I + min rest + 2 min I + 2 min rest) + 0.5 mile cool down.
Typing out the plan again I am realizing I didn’t do this run correctly! I did 2x4 min, then 2x3 min, then 2x2 min. Oops. Really tired lately. Brain not braining.
Did my warmup mile with the puppy then dropped her back at home.
1.18 mile warmup
2.39 miles
T+D - not needed! False fall is here! It was beautiful outside and any T+D modification would have been minimal so I didn't even check it.
My distance targets were 4 min = .32, 3 min = .24, 2 min = .16
4 - .32
4 - .32
3 - .24
3 - .24
2 - .16
2 - .17
I was feeling great about how these went. Now I wonder how things would have gone if I had done them in the correct order.
Friday - leg day
I actually went! And I didn’t die, and nobody laughed at me and told me I was doing it wrong. I hate that it took me all summer to get over the hesitation, because really the whole thing took an hour, including driving time and warming up. I’m sure I’ll be sore tomorrow but my foot was starting to hurt again and this is what fixed it last time. I really need to keep doing this, at least every other week. Anyone want to harass me about whether or not I went to the gym? I hate going alone, but I also hate disappointing people, so I need an accountability buddy.
Saturday - plan: 3.5 miles easy
3 miles in 59:54
Yep. Really sore. I was supposed to run 3.5 miles in 59 min so I just walked for an hour, then came home and thera gunned my legs again. I know the first time back to the gym is always the worst. More motivation to keep going, I guess.
Sunday - plan 4.5 miles m tempo
4.51 miles in 1:07:53
Another gorgeous morning. T+D adjustment was minimal.
Splits:
1 - 15:45 - the first mile lies
2 - 15:08
3 - 15:13
4 - 14.30
and my last 0.51 was at a 13:59 pace!
Still sore from Friday, so this got off to a rough start but I put on my favorite running music and tried to turn off my brain. I think I get stuck on the idea that this is "marathon" pace and omg that's so many miles and how am I going to do this for 26.2 miles! When, in reality, I *can* run 4 miles at this pace, and that's all I need to do right now. I need to forget the word "marathon" for now and focus on the run in front of me. So much of this is mental.
Came home and took the puppy out for her first hike, so I added another 2.12 miles for the day. My poor legs are done.
Here we are, heading into the last week of my summer plan. I think I’m feeling ok ish about how it went. The speed work days were more fun than I expected. I’m frustrated that I had so much trouble hitting the right pace on my Sunday tempo runs, though, and that makes me nervous for Dopey. Overall, I'm really glad I had this plan to work on this summer and I'm excited to start working on my Dopey training plan in September.
Total miles for the
week - running 13.41
week - puppy 6.56
month - 52.65
year - 444.3
Pic for the week:
She was so excited about the lake, it was really hard to get a good photo. So, even if this isn't the greatest picture, it captures the moment pretty well, I think.
I knew the cooler weather wasn’t going to last but it’s still a bummer. I caught my 18 year old cranking the a/c down to 64! 
