Total Miles: 41.5
Scheduled: General Aerobic – 8 miles with 8x100m strides
Actual: 8 treadmill miles. This was my first attempt at doing strides on a treadmill and it wasn’t as bad as I anticipated. Most of the miles were between 6.5 and 6.7. For the strides I did two sets of four where I cranked it up to 9.0 for .10 miles with .20 jogging in between and about 2 min jogging between sets.
Scheduled: Endurance – 9 miles
Actual: 9.5 outside miles, average pace 8:53. I ran outside and misjudged the distance a little. Weather ranged from cold with rain to cold with sunshine. I felt really fresh on this one and it flew by.
Scheduled: VO2 Max 9 miles with 3×1000 and 3×800 at 5k pace with 50% jog recovery
Actual: 9 treadmill miles. The intervals were at 8.6 and 8.5. For the 1000m I did .6 miles with .3 recovery. For the 800m I did .4 miles with .2 recovery. Looking back, I probably should have slowed it down more so I could get the full 800m on the second 3 intervals. My lungs were on fire and I was dying and I’m not sure what I was thinking. I felt pretty rad after though.
Scheduled: Endurance 11 miles
Actual: 11 outside miles, average pace 8:45. I dropped my oldest off at school for wrestling practice and headed toward the interurban trail. By the time I get there I can only run a mile on it before I have to come back, but it was nice to have a little change of scenery from the regular loop from my house.
This weekend’s Another Mother Runner podcast was about mindfulness while running. I liked the insights about mindfulness around the pain you feel and how that can actually lessen the unpleasantness. Pain is part physical of course, but a lot of it is emotional. We fear that we’ll feel pain so it actually hurts more.
I also liked that they emphasized how mindfulness is the opposite of zoning out. It’s taking in everything and observing and not being distracted by things that aren’t happening now. Worries are like the cars going by. You notice them, but you don’t chase them. I am the sky, everything else is the weather.
Scheduled: Recovery 5 miles
Actual: Outside run with my son! He doesn’t agree to run with my often, but when he does it’s the best and schedule be damned. We ran a tad over 4 miles. Some of that was at an 8 min pace and some was walking. As soon as we started jogging he started talking about stuff going on at school and funny things that happened with his friends…it’s my favorite thing in the world.