Back in the saddle again after the Eau Claire Marathon and getting ready for the Stillwater Half during Memorial Day weekend. So let’s get into it!
Monday, May 7
We went on a nice walk before leaving Eau Claire which felt great for my legs. And when we got back home, I got in some time on the elliptical again and some foam rolling. My quads were still feeling sore but I was feeling excited about trying out a run on Tuesday!
Tuesday, May 8
3 miles ~ 32:08 ~ 10:40 min/mile
I got a massage Tuesday morning (which felt amazing) and went back into work. I made sure to get in a lot of movement during my workday to keep my muscles loose and my legs felt great by the end of the day. I did an easy run just to test out my legs and it felt awesome to run again. Finished off my day with a lot of foam rolling and stretching. Even though the run felt great, I still had some tight spots afterwards.
Wednesday, May 9
4.5 miles ~ 45:03 ~ 10:01 min/mile
Speedwork day and getting out for a tempo run for the first time in over a year! I did a 45 minute tempo run, split up into three sections:
15 minutes warm-up
20 minutes: speed up to 10K pace and hold it for two or three minutes (based on my 5K PR, that would be 8:56)
10 minutes cool-down
Looking at my data, I feel like I did really great. My heart rate got up there and I pulled out a 9:04 mile right in the middle. After marathon training, my legs have really gotten some speed in them!
Thursday, May 10
5 miles ~ 52:07 ~ 10:25 min/mile
An easy run day to round out the work week! I ended up going too fast for the first three miles (my goal for easy paces for the next couple of weeks is a minimum of 10:50) but I managed to slow it down closer to that easy pace for the last two miles.
Friday, May 11
Rest day so after work I took Vinnie down to Crosby Farm Regional Park so we could walk around in the woods. It’s so great getting out in nature and since it was grey and cloudy, there wasn’t a whole lot of people. When we got home, I didn’t feel up for a really intense yoga session so I opted for a 10 minute Yoga for Self Care video. It was the perfect way to wind down after this week.
Saturday, May 12
5 miles ~ 48:14 ~ 9:38 min/mile
Back for a second day of speedwork! It felt good to kick the speed up again (although I was aiming for a 9:50 average pace). It was a little chilly outside but at least it’s not humid yet. After my run, I got in a 20 minute core workout from the NTC app. I’ve been slacking on doing a core-specific workout and I could tell it after this workout. Everything was burning (in a good way)!
Sunday, May 13
10 miles ~ 1:46:56 ~ 10:41 min/mile
Mike was going to join me on this run but his allergies were acting up so I ran solo around the lakes. I felt pretty good, except that my stomach started feeling off at mile ten so I cut my run a mile short. I also started out too fast for the first couple of miles but my legs felt really great throughout it.
How was your last week of running? Let me know in the comments!