week in review: Veteran's Day 5k Week 1

It has been an awfully long time since I have done a weekly recap, but since this week marks the start of a new training cycle, it seems a good time to start again.  My next target race is coming up in just 7 weeks - the Veterans Day 5k!  I set a PR of 29:03 at the 5k distance back in 2007, and my best time this year is 29:53.  I plan to beat that this time around.  I’ll be doing a separate post going over the plans I’ll be following as I chase this goal.  For now, back to basics, and looking at the week in review.

My totals:

Swim - nada.  The pool has been closed for a month for renovation, but it opens TODAY!!

Bike - 46:24, 7.61 miles

Run - 2:00:23, 9.23 miles

Highlight of the week had nothing to do with running.  Donuts fresh from the food truck at the farmer's market!

Highlight of the week had nothing to do with running.  Donuts fresh from the food truck at the farmer's market!

 

Monday

  • Run - 12:04, 0.87 miles

This was one of my 3 short recovery runs, but wow, this felt ridiculously short. I have no idea why this was so slow. I didn't even walk! Must be the trees, interfering with the GPS signal. That's my story and I'm sticking to it.  Trust the plan, and take it easy, right?

  • Functional Strength - 10 minutes
    • Lunge matrix warm-up
    • Myrtle cool-down

Tuesday

  • Run - 24:03, 1.78 miles

Medium run today, out and back down 7. It's been a long time since I actually ran the entire thing. With summer HR running, I was walking up most of the hills. Now that it is finally a bit cooler, I seem to be able to get up the hills and stay in Z2! On the other hand, I seem to be spending more time in Z1 than usual. I'm going to go with it for now, seeing as I've never run 6 days a week before, and I don't want to mess with intensity and frequency at the same time.

  • Functional Strength - 13 minutes
    • Lunge matrix warm-up
    • Core (Pedestal 1)
    • Myrtle cool-down

Wednesday

  • Run - 12:09, 0.97 miles

Why is it that no matter how short the run, sometimes you still wind up checking the watch a million times? Nice easy recovery run. Lots of little acorns on the ground!

  • Functional Strength - 10 minutes
    • Lunge matrix warm-up
    • Myrtle cool-down

Thursday

  • Run - 24:02, 1.86 miles

I couldn’t be bothered digging through the closets looking for my reflective armband, but it was still dark when I headed out.  I decided to wrap my headlamp around my arm.  It was slightly rough going, but more for my head than my legs.  I absolutely did not want to get out of bed, but I got it done.  Yes!

  • Functional Strength - 17 minutes
    • Lunge matrix warm-up
    • Core (Pedestal 1 x2)
    • Myrtle cool-down

Friday

  • Run - 12:03, 0.93 miles

Nice and easy does it. I wore the sunglasses I got as swag from Reston. They're so lightweight it's like they aren't even there! So far I like them.

  • Functional Strength - 10 minutes
    • Lunge matrix warm-up
    • Myrtle cool-down

Saturday

  • City Bike Ride - 46:24, 7.61 miles

Now that tri season is over, Peggy the Dutchi gets to come out to play!  Man, I forgot how heavy she is, though.  Getting up those hills is hard work.  It was a gorgeous early fall day, and not too hard.  I rode to the farmer’s market and picked up some apple cider and mini doughnuts.  A perfect start to the weekend.

Sunday

  • Run - 36:02, 2.82 miles

When I headed out it wasn't even 60 degrees. The sun was shining, I was sweating buckets in the best way, and it was generally a fun day out. It is so odd to have my "long" run be 36 minutes. On the other hand, I can’t remember the last time I felt excited to get out and be active both on both weekend days.  This plan is clearly agreeing with me. Nothing hurts! No fatigue!

  • Functional Strength - 10 minutes
    • Lunge matrix warm-up
    • Myrtle cool-down

 

This week was great.  It’s odd to have my runs be so short, but it was fun getting out there and running 6 times in a week.  I am trying to ignore the fact that I seem to be slower than ever before.  Patience.  Consistency.  And at long last, the pool is open, so swimming is back on the table.  Next week is going to be fantastic!