Monday miles

Slowest pace of the week:
13:53

Fastest pace of the week:
12:09

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Miles last week:
33.8

Miles in 2016:
811

Monday miles

Slowest pace of the week:
15:39 (walked…didn't have a run in me.)

Fastest pace of the week:
12:02

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Miles last week:
30.05

Miles in 2016:
773.10

Week 17 Recap

A VERY slow walk home

This week I baled on a scheduled run. For the first time ever. This is two days after I ran my fastest Easy Effort 60 minutes. I made it 5 miles at at 12:02/mile keeping my HR at 140 or less. I came home from that run elated! Two days later, it was hot and humid again. My legs were tired, as well as my mind. I made it ten minutes before realizing I didn't have a run in me. So…it became a 45 minute walk instead. A part of me is disappointed, another part it 100% ok with it. I listened to my body, and took a much-needed break.

Monday miles

Slowest pace of the week:
13:48

Fastest pace of the week:
12:37

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Miles last week:
27.0

Miles in 2016:
743.05

Monday miles

Slowest pace of the week:
14:26

Fastest pace of the week:
12:47

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Miles last week:
36.2

Miles in 2016:
716.05

Week 16 Recap – the Good, the Bad, and the Ready

View from last week's long run

The Good
This morning (technically week 17) was one of those "this is why I run" runs. The air temps were perfect, my legs felt strong, my head was in the game. Usually my Easy-Effort 60 minutes have been at an average of 13:30/mile. Today I was clipping along at an enjoyable 12:45/mile. This run felt so good. It made up for…the bad.

The Bad
Friday's 19 miles/3 hours and 48 minutes (whichever comes first) was truly awful. Really, really bad.  I ran 16.75 miles, but it took me 4 hours and 14 minutes. Too long. I should not have been out there for that long. Also, I didn't get on the road until after 9:30am due to a job for work that had to get out. No. Matter. What. So…late start, hot and humid weather, ran for too long, not enough water. On the bright side, my friend Cyndy rode her bike next to me for the last 11 miles. That was so incredibly helpful. Without her stories and encouragement I think I would have called my husband for a rescue ride home. Thanks, Cyndy! :)

The Ready
Sometimes my run schedule feels a bit overwhelming. There's a lot to go into this training plan, besides simply running. Before I leave I spent five minutes foam rolling as "pre-hab".  Lately my easy runs have all been 60 minutes long. Once I'm home I drink some water, then go downstairs to do my ten minutes of strength work, followed by post-run foam rolling. Yes, it seems like a lot. A good hour and a half of my morning. And if I don't get to it first thing in the morning, the entire process is hanging over my head for the entire day. But, you know what? It all works together. I've never felt stronger. In sixteen weeks I haven't had as much as a twinge in any of my body parts. This is working. I feel ready to run 26.2 miles in six weeks.

My best workout for week 16: My two rest days! I ran a lot of miles this week. Rest is so important.