My Weekly Training Recap & A Peachy Long Run
There is no better feeling than starting the year off on the right foot: Doing what you say you’re going to do. Taking the important steps to reach your big goals. Following your training plan. Eating right. Oh yeah, and starting to taper for a big race! Last week marked my last big training week before tapering for the ZOOMA Florida Half Marathon. After an indulgent holiday season, it felt great to get back on track and really focus on my training and nutrition. I also had the chance to host a wonderful group run on Saturday with runners from all across my city. Here is what last week’s training and long run looked like (less than 2 weeks until race day!).
MONDAY
Speed work: Ran 6.01 miles with 2 x 1,200 meters at 6:44/mile pace followed by 4 x 800 meters at 6:35/mile pace, all with a 400-meter recovery between each. This also included a 10-minute warm up with dynamic stretching and a cool-down.
TUESDAY
9.4-mile easy bike ride on the trainer (keeping my cadence at 90)
WEDNESDAY
New Year’s Day tempo run: 8.1 miles with 5 miles at tempo pace (averaged 7:28/mile for the tempo miles) with the first and last 1.5 miles at a slow warm-up and cool-down pace; 5 minutes of abs as part of Healthy Strides’ Core Values challenge
THURSDAY
Swam 1,600 meters easy: This was my first time back in the pool in about 2 months
5 minutes of abs
FRIDAY
REST
SATURDAY
14-mile long run at 8:19 average pace, with 4 miles at race pace
On Saturday, I hosted a long run at Big Peach Running Company (Midtown) to celebrate the last long run before tapering for ZOOMA Florida. We had about 40 to 50 runners join us for distances of 10 or 14 miles. Although the temperatures were in the mid-20s, we had a wonderful morning. It was fun to see both old and new friends alike.
If you’re interested in running the ZOOMA Florida Half Marathon (or 5K) with me, there’s still time to register. Use code FLAAMB4 to get $10 off your registration. I am an ambassador for the race.
SUNDAY
6-mile recovery run at a very slow pace + 1-hour of Pilates that benefitted my pal Running For Bling’s efforts to raise money to fight cancer. During the past several years, she has raised $15,000 for the Leukemia and Lymphoma Society by racing for charity. Go Elizabeth!
How did your first week of 2014 go? Cold weather is sweeping the nation. How are you staying warm on your runs?
Comments
Awesome first week of 2014! I can’t wait to see how you do in the half, that was a seriously awesome speed workout!
I love that you planned that group run and so many people came!
I have been staying warm for my workouts…by staying inside. Too cold, windy and snowy outside right now!
Great!! Looks like you have a nice balance in your workouts. I enjoy reading about “real” workouts!
A great first week! Mine was pretty awesome, despite the fact that I have been hiding inside on the treadmill for all of my runs due to the cold temps.
What great, well-rounded training this week!
Nice training sessions this past week! Good luck as you head into the taper!
I need to get back in the pool, but this cold weather is a real deterrent to getting wet. Instead I have been staying inside for most of my training; don’t want to hazard slipping and falling on my feet or bike with the ice and snow outside.
Cheers to a great first week of goal achievement in 2014! One of my goals is to run every day in January and thus far I have logged 40+ miles in six days – along with three 1-mile swims. The weather in Oregon has yet to see the cold temps the rest of the nation is experiencing, but I’m sure our time will come. Keep up the great work!
What a strong week. I think that you are so ready for ZOOMA and I can’t wait to see what you do on the course!
Great week sista! I slacked last week, but I did just run a marathon. Lol! I wanted to do Zooma with you guys but totally brain farted and realized my Frogman swim is on the 19th. Duh. Have a great race! Sorry I missed you over the holidays. I was eating and thinking about a monsoon marathon. 😉
Beth, You definitely deserve a down week after your marathon. You’ve got PLENTY of time before Chattanooga to just have some fun with your workouts. We’ll miss you in Amelia Island but you’ll be there in spirit! xo
You had a great week! Mine was pretty quiet I was on a much needed rest week. I wish I lived close to one of the ZOOMA races they sound like a fun series of races.
Looks like a pretty good week to me. Mine was only just okay. For some reason I have acquired this petrification (is that even a word) of re-injury. I haven’t done speed work in forever but trying to keep my miles up and even that is sort of a challenge. Hoping this week will be better.
Lacy, We are all entitled to off weeks, especially since you are still recovering from your December marathon. The golden rule is that it takes the body about 26 days to recover from a 26.2-mile run. Just take it easy and have some fun before worrying about speed work and tempo runs again. When you’re ready to reintroduce speed work, start easy with just 30-second sprints with 1-minute of recovery time between each as you build up to 400s, 800s and mile repeats. xo
Awesome week! You even got in the pool! Yay!!! Sounds like you are ready for your half marathon! Enjoy your taper!!
My first week has been good! Lots of good runs. I have been riding a bunch too! Can’t complain about our weather! It hasn’t even been raining! 🙂
Great training week! You are going to kick some serious asphalt at your race! I hate running on the dreadmill so I have been still running outside- I love my Yak Traks and my prettiest runs ever have been on a snow covered trail with snow covered trees, I love it. I will even run when it is 10 degrees outside – I did stay inside yesterday as it was 15 below, but it was torture!
Great job Angie getting out there despite the elements! I too LOVE running in the cold. Luckily we don’t experience much snow in ATL, but I’ve always wanted to try Yak Traks. Good luck with your training and running!