Just wrapped up four work days in a row- WOO! The turnaround between a 5-10pm shift and a 12-5 pm shift always feels like, “Wasn’t I just here?” But after two summers, I actually really like my workplace and know my coworkers better than last summer, so most of the time I don’t mind.
Anyway, this past week brought 55 miles! And since I did last week’s long run on Sunday and this week’s on Saturday, I actually ran 66 miles in one week. Ouch.
Week 7 (7/3-7/9):
Monday: AM: drills, 7 miles on sidewalks, strides, core circuit. Tired from Sunday’s long run so ran watchless/relaxed and it turned out to be very pleasant. PM: 2 miles on dirt trails, nice and slow. 1 hour slow flow yoga class. Sunny, warm, humid. Total = 9 miles.
Tuesday: AM: 20 min w/u, drills, 4 mile tempo on bike path (6:27, 6:15, 6:18, 6:14), 20 min c/d, ice bath. Pretty warm and humid. PM: 2 miles on treadmill at 8:10 pace, felt surprisingly good and super happy! Light lift. Holy hunger! Total = 11 miles.
Wednesday: 5 miles sidewalks (1 on turf). Legs were tired but decent run. Walked a fair amount around the Mall with out-of-town relatives Very humid.
Thursday: AM: 7 miles with friend on sidewalks/bike path. Pouring rain. Strides + light upper body lift. Felt ok. PM: 2 miles on treadmill at 8:15ish pace, didn’t enjoy it very much. Total = 9 miles.
Friday: 2 mile warm-up, drills, fartlek on bike path (6-5-4-3-2-4×1 min with 1/2 recovery), 2 mile cool down. Had to pump myself up for this. Felt decent during the workout, but DIED on the cool down and got back to my house and felt like I was going to die for about 1.5 hours. Ice bath. Total = 9 miles.
Saturday: 12 miles on the Mall, Mount Vernon bike path, Georgetown, etc. with teammates!! Ice bath. It was SO fun to run with them. Very humid. My fuel tank was definitely empty the last 15 minutes of the run. Longest run since October!!
Since I completely failed at finding soft surfaces this week (3 miles out of 55 #nice), my goal this week is to get on some dirt or gravel trails. It’s tricky because I have to dog sit, but I am determined to make it work.
The coming week has 58 miles on schedule, and I’m trying to hit 58-60. The increased volume makes soft surface runs even more important- I know my body can’t handle 60 miles on sidewalks and asphalt. Let’s goooo.