week in training | 7.13 – 7.19

Quite happily, this week I saw a return of the 10:36/average long run and that plus most of my other workouts felt quite wonderful. I’m finding a rhythm in 40+ miles per week so long as I keep most of them at a 10+ minute mile. While I know inserting a variety of speedwork styles is best for achieving stronger overall fitness, I’ve been loving longer tempo and marathon paced runs and am thinking of sticking with them with the advent of the Big Sur challenge this coming September! The Big Sur Marathon Foundation announced this virtual race series mimicking all the distances they offer during the usual marathon weekend, with correlating goodie bags based on the longest distance you complete. I’m thinking of turning my current training into a mini race cycle and perhaps tackling the marathon distance at the end of September. We’ll see how my legs and body overall hold up before I commit, but I’m certainly intrigued!

Monday, 7/13: 20.06 miles, 16.2 mph cycling (1:14:07) + 6.47 miles, 10:03 pace

So surprised at how well the ride went! I hit some paces steadily that usually pop up during workouts, so I threw in 3 x 8 minutes at a tempo effort and cruised through those around 16.5-16.7 mph.

After work I hopped on the treadmill for a rolling hills simulation that ranged from 0-4% and a 10:43-9:31 paces. I tried out a new pair of New Balance Fresh Foam Tempo trainers and so far so good! They feel much like the old Zantes I adored before NB changed them by releasing the Pursuits, which failed in quality. I wrote about my current running shoe rotation here for you to check out. Still quite enjoying my treadmill runs in more comfortable climes!

Tuesday, 7/14: 65 minute strength + 7 miles, 8:57 pace

3 am home gym workout before shift, miles at marathon pace after. I really murdered my glutes during the strength session and boy am I going to be sore tomorrow. Shaky legs galore! Run, however, felt great and I took it to the treadmill as is usual for a midday trot.

I warmed up for one mile, descending every minute or so. Then, 3 miles at goal marathon effort: 8:53, 8:44, 8:40; one mile at threshold effort, 8:14; and 1.22 miles at marathon effort, 8:38, and 8:34 pace. Cooldown lasted a bit less than a mile, and I walked for a bit too which I didn’t count in my total time and mileage.

Strength: Each exercise 3x through

• 15 deadlift/10 single leg deadlift
• 15 reverse lunge with rotation
• 15 single leg knee-ups
• 15 seated glute sit-up things/15 yogi squat
• 15/18/20 kneeling rotations
• 20 banded clamshells
• 20 plank toe taps/15 side plank hip dips
• 20 plank breakdance looking things (I don’t even know what to call these or how to describe them but they’re an awesome core stabilizer!)/20 plank hip swivels

Wednesday, 7/15: 9.19 miles, 10:57 pace + 1,800 yard swim (38 minutes)

I’m trying to not care about these high paces during easy runs, but I know my effort was where it should be for a recovery day. My heart rate hung out around 157-160 which is pretty typical for my relaxed sessions. Straight after I went to the pool for my swim which was one of the steadiest efforts I’ve put in thus far! I tried to focus on form and man, when my hip rotation is in sync the effort level is way less than when I let my shoulders interfere with my stroke. Such a difference! I hit the lap button every 500 yards and wound up with a 2:07/100 yard average.

Thursday, 7/16: 20.11 miles, 16.4 mph cycling (1:13:45) + 3.51 miles, 8:51 pace brick run

Holy moly, what a great day! Indoor ride with 6 x 3 minute efforts sprinkled in. I didn’t have the intervals specifically programmed so I don’t know an exact average, but every time I glanced at my watch I fell somewhere between 16.8-17.5 mph, and the paces felt manageable (albeit fairly difficult)! I’m eager to see where I’ll be at a month from now on the bike. I followed up with a brick progression run: 9:19, 8:46, 8:21. The temperate was only 72 with a 72 dew point, which for Floridians is such a treat when we’ve suffered through 80 degree mornings for the past couple weeks. I was kind of hoping my pace would be closer to 7, but I never quite get my feet until 2-3 miles into a workout, so had I gone further I might’ve seen more speed. 8:21 felt pretty decent, though.

Friday, 7/17: 45 minute strength + 7.45 miles, 10:05 pace

Yet another strength-before, run-after workout split. I was especially crunched for time this morning but managed to get in my weight work, eat breakfast, drink coffee, and lie in bed an extra bit before having to wheel myself to my shift. I did rolling hills again on the treadmill from .5-4.5% inclines and 10:43-9:41 paces. I noticed that my left leg tends to drag a bit more on the belt than my right. I’ve been suspicious that I have a lazy left glute – guess I need to pummel it more specifically during strength days and maybe with a warmup. I also received my Ironman VR6 medal from my virtual race in May!

Strength:

Round 1: 4 sets, 16 reps

• Single-leg reverse fly (8 reps per leg)/single leg dumbbell pass
• Overhead reverse lunge (actually did 20 alternating)/dumbbell hikes to swings
• Side plank rainbows (8 per side)/Renegade row

Round 2: 4 sets, 8 reps each

• Biceps curl with punch
• Upright row
• Squat press-up

Finisher: 3 x 20 shoulder tap/alternating side plank arm raise

Saturday, 7/18: 15.11 miles, 10:36 pace

Amazing how a 5 degree temperature and 2 degree dew point discrepancy between weeks can change the pace (literally!) of an effort. With the help of a breeze I enjoyed every mile of this sort of winding-route long run despite waking up a bit despondent about having it on my schedule. I landed flat-out in a puddle at one point and enjoyed the most gorgeous sunrise over the bay. Very fulfilling time outdoors!

Sunday, 7/19: 1 hour strength + 2,000 yard swim (40:06)

I wish I could find some 12# dumbbells (hell, even one!) because with that and maybe a couple other choice pieces, I’d easily be able to avoid my apartment gym except for the treadmill. Molded a great full body workout and wrapped the training week up with a post-work swim. I performed a trio of steady 200s (4:10, 4:02, 4:06) and two sets of 5 x 100 (1:52-1:57 pace) before a 400 yard easy swim to finish.

Strength:

Round one: 4 sets, 8 reps

• Clean and press/pushups
• Front raise/side raise
• Curtsy lunge (both sides = 1 rep)/side lunge
• Front squat/single leg calf raise
• Skull crushers/single-leg row

Round two: 3 sets, 16 reps

• Warrior 1 folds
• Single-arm shoulder shrugs
• Standing oblique crunch
• Side plank Ls (only got through two sets because my left glute started hurting a lot)
• Bent-knee jackknives

Total running mileage: 48.7

Total cycling mileage: 40.2

Total swimming yardage: 3,800