Total Mileage – around 30 (counting a warm-up jog for the turkey trot)
Monday 11/20: 7 miles with 2 sets of 4x150m + jog 250m in between, 4 minutes jog between sets
Avg pace – 8:50
I am physically incapable of counting while running. I think I did an extra 150m. This time I did plan ahead and make sure I knew what 150m and 250m are on a treadmill. For the sprints I jacked it up to 9.0 again. I’m not sure if this experiment doing sprints on a treadmill is working out that great. I mean, tempos and longer intervals are fine, but I feel like I’m not really sprinting if I’m spending a tenth of the time messing with the buttons.
Wednesday: Recovery 3 miles
Avg pace – 9:13
My usual MO is to not run at all the day before a race, but Pfitzinger (and I think most other formal training plans) has a shakeout run the day before. My office shut down a couple hours early but the busses don’t start running until a bit later, so I knocked these 3 out at the gym on the treadmill.
Thursday: Tune-up 5k
Avg pace: 7:16 – a PR for me!
Race recap is in the post below, but amazing finish line photos above. This race is great with swag…pj pants, a cotton shirt, a medal, and the photos are free. I did maybe a mile jogging warm-up which I’m not sure did anything for me as I think had to stand in the corral for about 20 minutes. No time for a cool down run because we had to rush to my in-laws house for Thanksgiving dinner.
Friday: 7 miles
Avg pace – 8:29
This one was an example of ‘you never know what you’re going to get.’ I felt a little nauseous when I was getting ready to go out and kind of planned to phone it in, but as soon as I got outside into the fresh air I felt amazing. I usually keep my non-speedwork runs in the 8:50-9:10 range, but I was really feeling strong and since the next day was a scheduled rest day I figured I’d go with it.
Saturday: Rest Day
Sunday: 9.5 miles
Avg pace – 8:31
Today’s run was an example of the perils of procrastination. As soon as I got out the door it started pouring rain and didn’t let up at all for the entire run. I was soaked through. It was like an ice bath and a run at the same time. I didn’t check my paces until I got home again — apparently I find cold weather very motivational as this was another long run on the speedy side.
For the podcast listeners out there, I highly recommend this week’s episode of More Perfect. It’s about a case that Ruth Bader Ginsburg was involved in when she was a lawyer trying to get gender-based discrimination to require the same strict scrutiny as race-based discrimination. The case that turned the tide involved a bizarre beer law in Oklahoma. I was cheering by the end of it