Shout out to Kristy who got a brand new PR at the Cherry Blossom 10 mile in DC! Congrats!
The first “official” week of Grandma’s training went very well. Since I’m jumping into the Advanced plan at week 7, which is a high mileage week in the plan (63-66 miles), I knew I’d modify the workouts. I figured I’d still hit the quality of the workouts, just scale back the mileage a bit. Success!
- Miles Run: 50.1
- Pilates: 3 times
Monday: 5 miles easy (9:20). Pilates.
7 – 9 mile w/ 30 min. tempo. 5.75 miles w/ 30 minute tempo (7:56 – 8:06 paces for tempo). He describes the tempo as run at a pace that is 20-30 seconds slower than your 10k pace. This surprised me. In the past I think I’ve been doing my tempos too fast. On a short tempo like this, I would have aimed for 7:40 – 7:45. I haven’t done a 10k, but I think I could do it at about 7:35 – 7:40 pace. So if that’s true, my tempo should be 7:55 – 8:10ish pace. Ended up running exactly in that range. Jen, who is coached by Dick Beardley (who put together this grandma’s plan for the marathon website), looked at my plan and her advice since there is so much quality mixed in this scheduled is to keep the tempo paces honest. Don’t do them too fast. I’m really going to try to take that to heart, so that I can hit all of the quality and quantity each week.
Wednesday: 8 miles medium effort (8:42). Pilates. The plan describes medium effort as “You should feel like you’re running faster than your normal training pace
but not so fast that you can’t keep it up for a little while. You may not be
able to talk very easily and your breathing will be more labored but
you should not feel too uncomfortable.” Mission accomplished. It felt like a good workout!
8-10 miles w/ 10 x 300-400m hill repeats. 6.3 miles w/ 8 x300m hill repeats. These just about killed me! The plan said to “charge” up the hill, concentrating on getting up on your toes, leaning forward and using your arms. I really focused on doing all of these things. Paces ended up being 7:29, 7:11, 7:53, 7:57, 8:02, 8:02, 8:28, and 7:50. At the top of the hill each time, I felt like I was going to die. My breathing was so quick and shallow. I kept taking longer and slower recovery jogs down the hill and then a bit further. I like that this is a combination of strength and speed workout though. Hoping they feel easier next week!
10 miles easy. 3 miles recovery (9:59). I opted to sleep an extra hour and just do a nice and easy recovery run, so I’d get some miles in, but not overdo it this week. Perfect start to my Friday!
Saturday: 18 miles (9:35). I wasn’t expecting to be able to do this whole long run, since the furthest I’d run since Little Rock was 12.6 and since I’m building back up. But the plan said not to worry about pace this week, just run what is comfortable. And it was SO nice (30’s!) and SUNNY out that I just took it slow and enjoyed each mile. I did pick up the pace to about 9:10 for the last 3 miles, which felt a little more challenging. I’m super happy to have gotten an 18 miler out of the way so early in the training cycle!
7 easy. 4 recovery (10:03). Pilates. It was so gorgeous today. 53 and partly sunny when I ran. First run in shorts for the season in MN! I wanted to run the scheduled 7, but my legs were a little sore and heavy from yesterday’s 18, so I cut it short.
I’m really happy with how the first week of Grandma’s training went!