RunCoach Plan for the Week

Day of the Week	Training
Sunday	Cross Training
Monday	Speed 5-6 miles
Tuesday	Rest
Wednesday	Cross Training
Thursday	Easy Run – 6 miles
Friday	Easy Run – 6 miles
Saturday	Long Run – 7-8 miles

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Sunday – Rest Day/Stretching

G has been sick all week and I was worried I was coming down with some of it. I used today to sleep in (which for me was only until 7am) and then spent the day watching Taylor Swift Concerts and tambouring my outfit for Sunday’s concert.

Monday – Rest Day

We had thunder/lightening storms all evening. Decided to move speed work out until tomorrow and take Monday as another easy Rest Day. My groin-hamstring was killing me on the RHS so I wanted to give it more time to regroup before sprints. Went to bed at 7:30pm this night.

Tuesday – Speed/ Blink-182 Concert

Compared to yesterday’s weather, today’s weather was beautiful. It ended up being much warmer than anticipated (in the 70s). I was able to get home from work fairly early since I had been going in at 6am this week. Took a little bit of a breather to regroup mentally, and finished reading Going Bicoastal by Dahlia Adler. Then, I got dressed and headed out.

I made one major mistake before heading out: I forgot to bring my sunglasses. It was so bright and I completely forgotten how big of a difference sunglasses make when you don’t have to squint the entire time you run. After the 1.25 mile easy jog warm up. I stopped to stretch out and do some warm up movements. After the 3 strides, I went directly into the 400ms.

I tried my best to jog the recovery, but after the first 2 400ms, I had to walk during the recovery portion, then pick up jogging again after a minute of walking. You can see how I did get slower and slower, and part of that could have been because I wasn’t running on a track. The first one I did I knew it was a .25mile loop so I had the visual cue to when it would end, but the rest I did just on my normal running path. I was glad that I did make it under the recommended PACE each time (with 400m 5 being almost right at the 8:44/mile pace). But it was still a little upsetting to know in my “prime” I could do a 400 in 67seconds compared to 2 minutes.

After the cool down, I did end up making it to 5 miles total.

Wednesday – Cross Training: Golf League

Today was the first day back for Golf League and G and I were very excited about it! Our golf league is through my manufacturing site, so it is a great way to network and improve our game. It is a “just for fun” league, so there are players of all various skill sets. The organizers did a great job ensuring adequate handicaps for all of us, which makes it even more fair. Last year, G and I ended up coming in third – though I started the year having to pick up on double par each hole.

This year was off to a much better start as I didn’t have to pick up the ball once! (I still double parred some holes but for real!) Last year I started with a handicap of 27 and ended with a handicap of 20.4. This year, I started off with a handicap of 24.8! We aren’t in competitive play yet… but I am excited to see how much more I can improve. I think I am going to get a Garmin Approach s42 watch since they are on sale right now for Mother’s Day. That way, I wont be dependent on G any more for telling me the distance to the pin.

Thursday – Easy Run: 6 Miles

Run went well. Thought it is strange how much running in warmer weather can feel. Being a Michigander I am so so used to running in 15-30degree weather that now that the sun is out, I am overly exhausted easier.

I started this run alone while listening to “One Italian Summer” on Audiobooks.com. After 0.6 miles in however, my neighbor texted me asking if I was going to run tonight so I swung by there house at 1.7 miles and picked them up to join the remaining 4 miles.

Friday – Easy Run

Another Easy 6 mile day. After yesterday, I wanted to ensure that I wouldn’t accidentally hurt anything. I honestly have never ran back to back more 6 or more miles before. This week the 6,6, 7 will truly be a new thing. Since I finished “One Italian Summer” on audible, I began listening to “Sparks like Stars” for this run. Overall, I still stuck close to my easy run 11min pace and finished slightly faster than yesterday even though mentally I felt like I was running slower.

Saturday – Long Run

I wasn’t sure how today’s run was going to go. I typically try to do my long runs early in the morning; but today I was catching a flight to Philadelphia for the Sunday’s Eras Tour Show. I got up at my normal time, but I didn’t fall asleep until much later since yesterday I had to:

1. Finish my Eras Tour Outfit
2. Run 6 miles
3. Eat
4. Pack for my Trip

So by the time I finally landed and hauled my stuff to the hotel, my body battery said I was only at 30 (normally I try not to run anytime I am under 45). However, I was relatively good all week with getting my runs in, so I wasn’t about to let today be the day back out.

When I started my run, it was raining but I ended up running through the John Heinz National Wildlife Refuge. There was plenty of tree coverage so I wasn’t getting as soaked as I otherwise would have been. For the most part, the Refuge was a great place to run, however, the path was all gravel. If you are used to that, I am sure you would be fine. But I only run on pavement so it was a challenge.