What a week. After last week, where I missed a run due to travel, this week I really cranked it up. This week was a bit unusual because I had a tempo run Monday morning to make up for last week, which ended up being a bit tough on my legs, but it all worked out in the end. Here’s this week’s training recap:
Monday: tempo run in the AM (which I counted among last week’s workouts) and Nike Training Club boot camp in the evening. I recapped the boot camp class here, but short version: it was awesome and hard and my arms were sore for days!
Tuesday: Pure Barre at lunch and speedwork in the evening. This week we revisited the first speed work exercise of this training cycle: 6x800s at a 4:10 pace. Julie and I went to Lincoln Park around 7:30 in an attempt to beat the heat. That really didn’t work, but we absolutely killed this workout! I was so proud because this workout was SO hard the first time we did it. It was still very, very hard, but I was really encouraged that we were able to hit our paces (which hadn’t happened in a speedwork exercise in awhile). The laps were 4:09, 4:10, 4:11, 4:07, 4:08, 4:06. Considering I was super sore from Monday’s boot camp, I was so proud of us.
Check out how disgustingly sweaty I was. Wearing my new Oiselle Hail Mary tank. I’m obsessed with it.
Thursday: We were back at it with a five mile tempo run. We left the house a bit too late and I had an early meeting, so we cut out one mile, and turned it into a four mile tempo run, five miles total. Goal pace was sub 9 and after a slow (10:30 mile) warmup, the next three miles were solidly sub 9: 8:46, 8:26, 8:46. The last mile was a STRUGGLE at 9:20. Ouch! This was hard and the humidity dang near killed us! We were hoping the humidity wouldn’t continue for our 12 mile long run on Saturday and for the most part, we lucked out.
75 degrees plus 70% humidity = a TOUGH run. Yuck.
Saturday: 12 miles. The longest I’ve run in a long while. Goal pace was sub 10 and Julie and I just eeked that out. Splits: 9:43, 9:52, 9:54, 10:02, 9:58, 10:03, 9:53, 9:58, 9:57, 9:54, 9:47, 10:01. Average pace was 9:55, which is a tad slower than I wanted but I was happy with it.
at the start of my favorite trail!
This was a strong, tough week and I feel really happy with my progress so far on the Run Less, Run Faster plan!
How was your week of training?
Great job! My week of training wasn’t that great. I even missed my long run this weekend, luckily it was a bump back week and only 10 miles.
Sue @ This Mama Runs for Cupcakes recently posted…MCM Training Week 4–beaches, lobster and missed runs
nothing wrong with missing a run or two! are you back from vacay? or on to the no kids part of vacay?
Back from vacay with the kids…no kids vacay starts on the 10th! Let the countdown begin!!
Sue @ This Mama Runs for Cupcakes recently posted…MCM Training Week 4–beaches, lobster and missed runs
countdown is ON! you deserve this!!
Awesome that you hit your paces on such a hot and humid day! I also have the Oiselle Hail Mary tank and love it.
Jennifer @ Running on Lentils recently posted…Half Marathon Training Starts!
i’m obsessed with that tank. it is so cool and feels SO good while running!
great job this week. I have not been getting in as many miles as I would like to lately. Need to work on that.
Deborah @ Confessions of a Mother Runner recently posted…Hiking Aspen style
thanks! it was a really good week!
Wow you really did have great workouts. I wish I could be as dedicated as you with my training plans. I also need to work on my speed work. -L
putting it out here on the interwebs helps me stay accountable! 🙂
You had an awesome week! (I have to say I’ve been eyeing that Hail Mary tank online – may have to buy!)
Michelle @ Running with Attitude recently posted…Training Check-in – Week 1 Done
i HIGHLY recommend the hail mary tank, michelle! it’s awesome!!!
Great job this week! My week was ok but I did miss a run. I was helping out family though so it was one of those weeks where there were other priorities 🙂
Chaitali recently posted…Weekly review
gotta take care of the family first!!
Courtney, you are doing SO great with your training plan! Those were some tough runs this week, but you nailed ’em! You are going to do so well in this race… 🙂
Tara @ Running ‘N’ Reading recently posted…Weekend Recap
Thanks Tara — I’m hoping it’ll all pay off!
Dayummm girl you killed it!! I’m inspired!
Lindsay @brokeandbougie recently posted…Clean Eating Sweet Potato “Burgers” + Weekend Recap
thanks lady! it was a good week of workouts!
Great splits on that 12 miler! Way to rock last week out. Last week was blah for me, but I think this week will be better 🙂
Ashley recently posted…2014 Dam Night Run 5k {Race Recap}
new week, i think it’ll be great! and thanks 🙂
This humidity has been INSANE. Even just walking Betty to the playground over the weekend I was drenched in sweat. I’m so glad you are seeing so much progress with your plan! (I’m totally sold and am picking it up for myself for future use!)
Lauren recently posted…Going “long” and other weekend highlights.
today was SO gorgeous out. less humidity is a blessing from above! for realz!
Sounds like you had a great week of training! Great job and stick with it! I finally got back into a routine last week after a couple sporadic weeks so it sounds like we’re both doing great with training!
Elizabeth recently posted…It was a Pittsburgh weekend
thanks – it was a great week! glad you are back in your routine!
You are doing so awesome! Seriously, your runs are inspiring. Way to tough it out after a tough boot camp.
Amanda recently posted…PSA: I’m off the Grid
thank you!!