Weekly Running Report: September 10-16

I started off this week really excited to be training and see the heart rate feedback from Strava and start doing some more analysis. But by the time I got to Friday, I was excited just to see how much faster I’m running this week even with the heat. Let’s get into it!

Monday, September 10

I rocked my strength training and spin class tonight! Both were tough (plus I did a new workout on the NTC app) but I felt great afterward. In need of carbs (thankfully Mike had a protein smoothie waiting for me at home), but great.

I was surprised looking at my heart rate data afterwards that my heart rate didn’t get as high as I felt it did but it’s probably really good for me to get in some moderate heart rate cardio in during the week.


Tuesday, September 11

3.1 miles ~ 30:03 ~ 9:42 min/mile

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Even with the temperature being in the low 80s and my legs/glutes being so sore from yesterday's workouts, I feel like this was pretty awesome tempo run. The speed up section could have been a little bit better but again, heat and soreness made it tougher than usual. I need to get in some foam rolling post-strength training and not just rely on stretching.

Wednesday, September 12

3 miles ~ 29:16 ~ 9:44 min/mile

Well, I wasn't expecting a sub-10 minute pace or the fact that it wouldn't feel that hard. But that happened! I was still feeling soreness from Monday’s workouts but I just went by what felt good in my legs.

Thursday, September 13

3 miles ~ 29:54 ~ 9:56 min/mile

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Another speedy run to close out the week! Even though it was 84, this pace didn't feel that hard. However, looking back at my heart rate data, I was pushing harder on this run than on Wednesday’s even though I had a slower average pace.

I can't wait to see how it feels once we get into the 50s!

Friday, September 14

Since I’d been running hard most of the week and did a new strength training workout on Monday, I picked a 20 minute yoga for tight legs video to do after work. Other than that video, I took it easy and just tried to get in my 12,500 steps to make it a nice recovery day.

Saturday, September 15

5 miles ~ 47:22 ~ 9:27 min/mile

I was feeling good Saturday morning and started off the run with a quick first mile (9:00). I decided to pull back a little bit but wanted to find out if I could hold a faster pace for these five miles after running fast all week. My splits were up and down (with my slowest being a 10:02 minute mile) but it averaged out to a 9:27 average pace.

It’s just amazing that even with the heat and humidity, I’m running faster all of a sudden. And I’m thinking part of that is just my mental state around my running now that I’m not racing (more of this to come in this week’s Training Tip Tuesday).

Sunday, September 16

8 miles ~ 1:20:03 ~ 9:59 min/mile

Another run of trying to push my comfort zone and run a little bit faster. This run felt so good, I explored new places and saw lots of dogs! All of my miles were around 9:50-10 minute pace, with the two other ones being around 10:15. And my heart rate data proved that I was working hard, I spent 50 minutes of this run in zone 3 (tempo) and the rest in zone 2 (moderate) but not so hard that I was pushing myself into race pace effort for the distance.

Weekly Effort Summary from Strava

Since is the first week I have heart rate data for my cross-training workouts (weights and spin class), I’m not sure how much it compares to past weeks for weekly effort. But it is showing that I worked harder than past weeks (which my paces show) and I’ve ramped up my effort this week. Even if this isn’t exactly true if I had more heart rate data for past weeks, I will be paying attention to my body this week and doing some extra recovery if needed.

I already did some extra recovery to finish off this week with my monthly massage on Sunday. My right side was feeling a bit off, especially my trapezius muscle on that side, so it felt good to get some extra attention paid to that. So we’ll see how I feel in the upcoming week and add in extra stretching or slow down on my runs as needed!


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