Weekly Training Recap: I’m Baaaacck!

May 27, 2014

As much as we all wish training for endurance events could be rainbows and butterflies all the time, the truth is it comes in cycles. There are bright shining moments where every run, swim and bike feel strong and victorious, while other days feel nearly impossible to will one leg in front of the other. There are days filled with energy and days you need a forklift to get you out of bed and out the door. During the past few weeks, I’ve been on the low end of the spectrum, struggling my way through workouts and even searching for my motivation. This week marked a positive turn-around. A clear sign I’ve climbed out of my dark training hole and, simply put: I’m back.

Here’s what last week’s weely training recap looked like:

Weekly training recap on runladylike.com

Monday: Rode 15.77 miles on the trainer at a steady aerobic pace

Tuesday: Ran 5 miles of speed work: Warmed up slow for 1 mile and did dynamic stretches. Ran 2 x 1-mile at 6:44 pace and 2 x 800-meters at 6:35 pace with a 400-meter recovery jog/walk between each. Cooled down for 0.5 miles and then did some walking and stretching. This one felt really tough.

Wednesday: Easy 5-mile run. This was my first run of the season in 90-degree (F) temps, so “easy” is not really how I would describe the way I felt.

Weekly training recap on runladylike.com
This is how I felt about running in 90 degrees. Grrr.

I followed the run up with 30 minutes of upper body strength work and abs. I did this arm workout from Jessie Loves 2 Run with 4 ab workouts in between each set.

Weekly training recap on runladylike.com

Thursday: Biked on the trainer for 1 hour with 8 x 30-second sprints at a high gear (to simulate a large hill) during the middle of the ride with a 2-minute recovery spin between each. The total ride distance was just under 14 miles.

On Thursday evening, my triathlon training group got together for a happy hour/dinner meet-up. It was great to see what we all looked like not sweating, with make-up on and not wearing spandex for once.

Weekly training recap on runladylike.com
With my training pals From left to right: Andrea, Amy (@alauth), me, Teesha (@teemac_30)

Friday: Swam 1,550 meters
300-meter warm up
5 x 150 meters alternating 50 meters hard and 25 meters easy (15-second recovery between each)
8 x 25 meters at maximum intensity (20-second recovery between each)
300-meter cool down

Saturday: Ran 10 miles from our local running specialty store in the morning with my pals Elizabeth from Running for Bling and Katie from Misplaced Marylander. I wore my newest summer running outfit, which are 2 of my favorite pieces: the Brooks Running infiniti support tank (I also have it in blue) and the d’lite 2.5-inch racer shorts (I also have these in pink). If you’re looking for some new running clothes to keep you cooler on summer runs, these are the ticket. This was an extremely hilly and humid run. We celebrated after with brunch.

Weekly training recap on runladylike.com
From left to right: Katie, Teesha, me, Elizabeth

This was on the floor of our running store track. I like to think of it as 10 miles (for our 10-mile run), even if it really is 10 meters!

Weekly training recap on runladylike.com

Later that afternoon, Mr. rUnladylike and I took our hybrid bikes out for the day. We hit up a local arts festival, a friend’s house and dinner. All in all, we rode about 12.5 miles around the city. So much better than driving!

Sunday: BRICK: 2-hour bike ride (35.65 miles – 17.8 mph average) followed by a 2-mile run at an average 8:24 pace. The first run mile was 8:45 and the second was 8:06.

Weekly training recap on runladylike.com
My training pal Andrea and me before our brick

We spent the rest of the day enjoying our Memorial Day weekend at the pool.

Weekly training recap on runladylike.com
Mr. rUnladylike and me at the pool with our friend Cindy

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How did your training go last week? How did you celebrate your Memorial Day weekend?

Comments

Jojo @ RunFastEatLots

Great week of training! Glad to hear that your motivation is back 😀

Brianna @ I run He tris

Great week! I’m sure you’re glad to be feeling strong again. My training last week went very well and I’m hoping that it continues!

rUnladylike

Thank you Brianna. So glad you had a strong training week last week! xo

Kat

Way to go girlie! No time like getting-back-into-it time!

Amy

What a great week of workouts!!! I’m kind of at the slump period of marathon training–the only thing I can get excited about are my super long runs. Your motivation is impressive.

rUnladylike

Hi Amy! I totally feel your pain. I have NOT been very motivated the past 4 weeks prior to this, and I was in a slump as well. It ebbs and flows with training and we just have to do the best we can. Try to figure out what it is about your long runs that gets you excited. Running with friends? More time to do them? The route? And figure out if there is a way to infuse that into your weekly runs. I’ll be cheering for you virtually, and you’ll have your mojo back in no time 🙂

elizabeth

Nice week!! So glad we could finally catch up!! The rest of the weekend was pretty uneventful, and that’s exactly what I wanted!

rUnladylike

I know! I’m so glad we got to run together. Finally! Keep me posted on your weekly run plans so we can do it again soon. I’ve committed to running at 5:30 a.m. tomorrow morning with some people who are WAY faster than me. Fingers crossed 🙂

Nicole

You are definitely back! Nice work!!

Runner Girl Eats

Welcome back! Your Saturday sounds perfect 🙂

Kimberly @ Healthy Strides

Nice to see you again 🙂 Great job on the comeback. and, I’m in no Hotlanta but the summer temps do have me saying grr. I’ll take it over the mountains of snow and frigid weather but I need to acclimate.

Love the Brooks gear, too. I like what they have done with the new Infiniti SL.

Beth

Yay! Welcome back! Such a solid week. Feel free to pass the #sassypants on to someone else who needs them. 😉

rUnladylike

Haha! Thanks, Beth. You and Laura must have rubbed off on me 🙂 Congrats again on your steamy 70.3 last weekend!

Lacy @ Running Limitless

So glad you found your motivation and had a good week. I am still in a slump and haven’t found my kick in the rear quite yet. Hopefully this weekend will give me the jolt I need. Your week definitely has given me motivation that with every slump there is a crest!

Leslie @ Triathlete Treats

Nice job getting back into it!!! Sounds like you are in full-force triathlon training!!! I can’t believe that it is already so hot there!! I feel like every time we get into the 60s it is like a heat wave!! 🙂
I had a big training weekend in central Oregon. I wish I would have had time to lay out but I definitely got some color!!!