Long time no talk friends. It’s been a few weeks since I have done a running update so I figured that since I have time why not write one.
The last few weeks have been my busiest yet. My runs are no longer 1-3 miles so my energy expenditure has increased a lot. My runs are around 5-6 miles 2-3 times a week, 1-2 speed work runs averaging around 9-minute miles, and one long run usually on the weekends that is around 8-10 miles (increasing miles as the date to half marathon approaches)
The last time I did a running update I was dealing with a leg injury that affected my pace. Sad to say that my injury is still there, but, it has started to get better. With a warm-up pre-run and a long stretch post-run, ice, and hot compresses, my leg stays loose, doesn’t tighten up, and is slowly starting to heal. The good news is that during my runs my leg doesn’t hurt, it’s only post-run that it’s sore.
My current pace is around 10- 11 minutes a mile. Now, this is not where I want to be, in fact, it’s far from where I want to be running during my half in April. Sometimes it’s frustrating to not be able to hold 9-minute miles but I have to remember that it takes time to progress, especially in running. I am not magically going to go from 10-minute miles to a 9-minute pace overnight, it’s going to take a lot of hard work. Here is an example of my weekly running schedule to help me with my faster pace:
Monday
- 5-6 mile run
- Mile 1: steady 11-minute mile
- Mile 2: Increase to 10 min pace
- Mile 3: Hold 10 minute pace
- Mile 4: Slow down if need be and resume 11 minute pace
- Mile 5: Run as fast as I can home, running past my breath, and making my stride longer
- Finish: physical therapy leg exercises and some weight work
Tuesday
- Easy run
- Work on speed during a 3-mile run. Running a 10-minute mile and trying to hit 9-minute mile on way home
- Finish: Physical therapy exercises and some weight work
Wednesday
- Weight work/Pilates- no run
Thursday
- 5-7 mile run
- Mile 1: steady 11-minute mile
- Mile 2: Increase to 10 min pace
- Mile 3: Hold 10 minute pace
- Mile 4: Slow down if need be and resume 11 minute pace
- Mile 5: Run as fast as I can home, running past my breath, and making my stride longer
- Finish: physical therapy leg exercises and some weight work
Friday
- Rest day
Saturday
- Rest day, yoga, weight workout, or 2-4 mile speed workout. Preparing for Sunday.
Sunday
- 8-10 mile run working on holding 10-minute miles. Dropping down to 11 min pace if need be. This is my push day so I give this run my all. Miles will increase as I get closer to my half.
This is an example of what my week looks like. I exert a lot of energy and it’s only going to increase as my miles increase. If you’re interested in what I eat during my week then be sure to leave a comment below or like this post so I know.
I am really starting to narrow down and focus on making the most of my runs. With that being said, I do have bad runs. For example, yesterday’s 5 miles were terrible. I did a lot of uphill work, hills that I have not run since pre-injury 3-4 weeks ago, so my pace slowed and my legs cramped which caused me to tire out quickly and end up walking a big part of the run. But that’s okay. It’s okay to have bad days but you can’t let those days affect your progress. The next day get back out there and keep on pushing. Don’t give up!
Thanks for reading! Have a great day everyone! 🙂
