RnR Philly Half Week 8 Recap: Back to 3 Days a Week

By Janelle @ Run With No Regrets | training

Sep 01

Happy Labor Day!  I hope you’re all having a wonderful time!  I’m a little sad because this is the last day of freedom before heading back to work, and back to reality.  Yesterday I went to a really nice barbecue and I’ve got plenty of leftovers!  It’s been great to catch up on some much-needed rest as well!

Happy Birthday, Jennifer!

This past weekend was my sister’s birthday!  So I went down to Maryland to get  in some quality sibling time.  On Friday night we hung out, Saturday we went to the park for some walking and running, and on Saturday night we had dinner and drinks at 3 different restaurants.  We also spent a good amount of time in Panera working (her) and studying (me).  It was fun!  We also watched a lot of The Simpsons and played video games on the Wii.  It’s a sister thang, you know how it is!

Lake Artemesia (so hard to pronounce!)

Happy birthday Jennifer!

Training Changes

For week 7, I ended up 9 miles short on my weekly plan for the Rock and Roll Philly Half Marathon.  So I had to talk to Coach Kristy and have “the talk”.  For week 8, I was supposed to run 12 miles for my long run, but she dropped it down to 10 miles.  That means 12 miles will be my longest long run instead of 13 miles because we don’t want to have too big of a jump in mileage from week 7 to week 8 (that 10% rule is real!).  We also made some changes to speedwork.  While I did okay for my first effort, we agreed that 9:45 pace was just too fast for me, so for Week 9 I’ll be doing speedwork at a 10:00 pace.  Lastly, I’ll only be running 3 days a week, instead of 4 days, moving forward.  It’s definitely for the best with everything I’ve got going on, as I mentioned last week!

Week 8 Workouts:

Monday 8/25:  Rest Day.

Tuesday 8/26:  No more Tuesday runs!  It was just too much.

Wednesday 8/27:  Core and More Class in the afternoon, and speedwork in the evening.  This time I had to warm up for a mile, do 3 minute intervals at 5K pace with 1 minute rest, repeat 4 times, and cool down the remaining distance to get to 4 miles.  I used the Nike+ watch interval settings so that I would know when to run and when to walk,  so that was kind of cool.  Kristy told me to focus on effort, not pace.  Looking at my pace, my 3 minutes “on” was in the 8-8:30 minute range.  I definitely couldn’t maintain that longer than 3 minutes!  It was a new challenge, but overall it went well.

Thursday 8/28:  Even though it was only Thursday I was REALLY exhausted with late nights and early mornings, burning the candle at both ends.  So I took an amazing nap after work!

Friday 8/29:  No workouts.

Saturday 8/30:  10.13 miles with 11:09 average pace.  The weather was a bit chillier than anticipated, but still held a good amount of humidity.  The trails were awesome, I had to stop myself from going too far away and getting lost! I used my ClifShot Blocks every 3 miles, and while my knees and toes feel a bit rough, mission accomplished! The last time I did 10 miles, it took me over 2 hours…so I’m definitely making progress!

Sunday 8/31:  4.12 miles with 11:23 average pace.  While the weather was nice and overcast on Saturday, it was bright and sunny during my run, and hot as heck!  I ran in my sister’s neighborhood where there was a nearby lake.  It’s so weird running on sidewalks that are actually even and without cracks!  I was glad to get it done.  It’s actually been a while since I ran in 90 degree weather!

Sweaty Sunday run!

Week 8 Report Card:

This week felt a little weird without the Tuesday runs and lack of kickball, but it really is for the best!  What I did fall short on was my prehab:  I need to get back to my hip strengthening and core exercises.  My right hip had that weird pain again after the 10 mile run, and it’s just now starting to feel better.  I did my runs as prescribed, even while being out of town, and I feel no major pain or soreness.  So I’ll give this week’s training a B+!

How did you spend your Labor Day weekend?

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