A Friendly Weekend: 9/18-24 Weekly Wrap

I may have been tapering this week, but it was filled with tempos, and speedwork, and racing, oh my!

I’m joining up with the Weekly Wrap from Holly @ Hohoruns and Tricia @ Misssipppiddlin to share how my last week before my Fall half went down.

WeeklyWrap

Workouts update

  • Monday: Dogwalk, 2 mile walk because 2 left shoes!, PB Core
  • Tuesday: Dogwalk, 5 miles (3 @ tempo)
  • Wednesday: Dogwalk, PB Kettlebell
  • Thursday:  Gaiam Yoga Conditioning, Dogwalk, 6 miles speedwork (8 x 400 with 200 recovery)
  • Friday: Dogwalk, Rest Day
  • Saturday: 8 mile LSD,YFPR Knees
  • Sunday: Maddie’s Mark 5k + .9 mile warmup

Mileage: 23 (-5 )

JY = Jasyoga
TM = Treadmill
YFR = Yoga for Runners*
WU = warmup
CD = cooldown
SB = Stationary Bike
YFPR = Yoga for Pain Relief
YTU = Yoga Tune Up Lower Body*

*Disclaimer: Amazon affiliate links; I will make a small amount of money if you buy through these links

Running updates 

 

Love these 2 Skirtsports prints together

 

Tuesday


So I got all ready to run at my parents Monday morning — all dressed, sunscreen applied — only to find I’d packed 2 different shoes. 2 left shoes. I even tried it on my right foot but no, I’m not that crazy.

Maybe those two days of rest did me good, though, because I finally had a good tempo run. It still felt super hard and the first mile still wasn’t on pace, but it was close and the other two miles were right on pace. Probably didn’t hurt that it was 5 miles instead of 6.

Thursday


I definitely could have done this run outside. But it was hot and the middle of the day and it’s been a tiring, busy week. So I took it to the treadmill.

I do run/walk intervals for pretty much all my runs. Even speedwork. And sometimes that gets a little confusing with shorter speedwork, like these 400s with 200 recovery. And translating the pace into miles per hour. I did my best. It started out only moderately hard but definitely felt hard by the end.

I wasn’t sure if I really had it in me to do 6 miles on the treadmill, and my plan was to take Bandit out for the cooldown mile. But he wasn’t hanging out downstairs with me and I just wanted to finish so 6 miles on the treadmill it was.

And it was almost 10 minutes faster than my last 6 mile easy run!

 

Our last group long run (not me in the photo!)

Saturday

 


We finally got back together with our USAFit Albany group for our last long run. Still far too early in the morning for my tastes (or Mr. Judy’s who was on dog duty), but the upside was it was still nice and cool.

Just kept a fairly steady pace . . . well, not really. I was working on negative splits (not trying, but it was headed that way), then slowed down, and then sped up a bit to make the last 2 miles the fastest.

Sunday


For the second time this summer I used a race as a recovery run. Maddie’s Mark is always a fun time, but with my race next weekend and the late start and hot day, I just took it easy.

Not part of the course; as seen on my warmup

 

Favorites of the week
You know how I’ve been complaining for most of the summer that my speedwork has sucked? Well, I feel like I mostly nailed it. Finally. There was one mile in my tempo run that was a bit slow, but it wasn’t too far off and the rest were right on. That made me feel good.

I hadn’t intended to run Maddie’s Mark this year, really, but I usually go with my neighbor, who’s been going through some really tough times, and when she asked if I were going, I said sure — and it just happened to be the last day to register! Spoiler alert: I wasn’t trying for a PR and I certainly didn’t get one, but I had fun! Sometimes just slowing down to smell the roses is just what you need — literally, that photo I took above was by the rose garden.

And then I accompanied another friend back to the Salt Den today for a little R&R.

Congrats to all my running friends who raced this weekend! You guys rock!

And that’s a wrap 

link-up-badge

This week I am also linking up with the Sunday Fitness & Food Linkup brought to you by Ilka @ Ilka’s Blog and Angela @ Marathons & Motivation.

Let’s get the conversation started:

When was the last time you just had fun at a race without worrying about pace?

Race reports, please! How’d those races go this weekendMadd? 

Enjoying those hot temps or wishing it was more Fall-like now? 

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27 thoughts on “A Friendly Weekend: 9/18-24 Weekly Wrap

    1. It was a first for me. 😦

      I always have multiple goals — and finishing uninjured is a major one! I think it helps to have more than one goal. Of course it’s disappointing if you don’t meet your time goal, but as we all know, a lot of things usually have to go right for that.

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  1. Great job with your workouts this week! Google search treadmill pace chart and it will have all the pace conversions figured out for you. It might not translate exactly depending on your cadence but it will be close enough that you can get in your target range.

    Liked by 1 person

  2. Pretty busy week for a taper. I hope your shoes looked alike at least lol. My hubby did that before a tennis match. He had to buy $140 sneakers that he hates.

    I am loving the summer weather.

    My race went great. I ran with someone which slowed me down the first 5k and had over 2 min. course PR.

    I always enjoy my races!! That’s the reason I do them. Pace is secondary. But I’ve never done one after a long run. My races are often part of my long run and always precede them.

    Liked by 1 person

    1. Yours was also pretty busy for a taper.

      No, of course the shoes didn’t look alike — hence 2 left shoes — 2 different pairs of shoes altogether.

      When I do a race after a long run typically I don’t race and just treat it as a recovery run. It’s just like you running with your turkey trot group after a race or long run.

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      1. Not quite. You pay $$ to run a race. But it’s worth it if you enjoyed it.

        When I pay, I usually try to run fastish (I get competitive out there.) That’s why I don’t even run before my race.

        Liked by 1 person

  3. Well, you probably know my answer to the hot weather question LOL I know the heat wave will not last, and I’m cherishing every last minute because I didn’t get to enjoy it (in my running shoes) the first go-round. Not looking forward to what follows fall….hoping to prolong that as long as possible

    Liked by 1 person

    1. I agree — if I’d raced yesterday’s race it probably would’ve been pretty miserable. Highly doubtful I’d PR it and I sure wouldn’t have felt good afterward in that heat.

      There’s a time & a place for everything!

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  4. Great week Judy! I’m glad it fell into place to run this race with your friend! I think slowing down and just enjoying the race is quite alright in my book, I have a feeling I’ll be doing a lot of that this season!
    I’m crossing my fingers Fall will show up and soon! I’m over the summer time temps!

    Liked by 1 person

    1. Well, I think most of us (although not all!) are over those summer temps. And I’m extremely happy they’re not supposed to hang on into the weekend.

      Slow as I am, I tend to be pretty competitive, but I’m glad I treated my race like the recovery run it was. Hopefully I’ll have a cooler, shorter race at some point to push myself during!

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  5. Sounds like a great week of running – apart from the two left shoes! I’m always worried I do that, especially because I’ve got 3 pairs of running shoes which are exactly the same but at different stages of wear… Touch wood it hasnt occurred yet!!

    Liked by 1 person

  6. Congrats for (mostly) nailing your tempo run. They feel the most satisfying to me (as opposed to intervals). It was nice of you to go ahead and run the race 5k with your neighbor. I’m sure she appreciated it. What a pretty bridge in your picture too. Thanks for linking!

    Liked by 1 person

  7. Oh, the 2 left shoes, I could definately see that happening to me especially if I packed in the morning.
    Great week of running! I like to add races into my training plan if they match up nicely… keeps things interesting.

    Liked by 1 person

  8. Two left shoes is soooo something that I can see happening with me some day …you know my luck isn’t the best! 🙂

    To be honest, the last couple of races I’ve done have really been more about just enjoying and appreciating that I have the health to run than for any time goals. I agree …sometimes, we do just need to simply enjoy the journey!

    Liked by 1 person

    1. Well, hopefully you won’t do the 2 left shoe thing!

      When it comes to halfs, I don’t always have a really hard & fast time goal — I have Rachel to hand me my race plan. 🙂

      Even when I’m running hard, though, my run/walk makes it “easy” to still enjoy it & take photos!

      I feel for the people who had races where there was sudden heat waves last weekend. Been there, done that; that’s not fun but you’re used to it!

      Like

  9. Great week of training and very smart not to run with 2 left shoes! It would have been tempting, and I probably would have tried a stride or two… and then paid for it later 😉 Slowing down and just taking in the race environment is a nice change compared to always chasing that PR. Glad you got to slow down and “smell the roses” 🙂 Happy tapering!

    Liked by 1 person

    1. Well, once I put on the 2 left shoes, I didn’t bother with anything other than a couple of steps. It was immediately apparent that wasn’t going to work.

      Well, I certainly didn’t slow down in my half. 🙂 I have gotten smarter, though, and will actually do a race as a recovery run now & again.

      Like

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