This felt like a GREAT training week! The week off for recovery really helped mentally. I’ve also been doing daily hip and glute strengthening workouts – it’s a set of four movements that takes less than five minutes (and I do while I’m brushing my teeth because I am the consummate multi-tasker). And I couldn’t have believed that something so simple would make me sore! But while I finally committed and followed-through on a 3-run training week, my mileage fell short of my training plans.

MONDAY: [walked to work] Hour spin class at the Y. I love this weekly class as much as I value my run-yoga group. I definitely intend to keep up this habit after moving.

TUESDAY: I joined SCRR for their group run on Tuesday night. I intended to run 5 miles, but it ended up being a Track Tuesday-focused workout. I definitely don’t do enough (read: any) speedwork this training cycle, so it was a fun break from just slogging through another base mileage run. Of course this would be a night when I would forget my watch, so I have only an estimate from MapMyRun about my 400 splits. I definitely appreciated the coaching in regards to speed and breathing.

Started with a slow mile warm-up, followed by 4×400 sprints. We totaled 3.70 miles. Splits: 10:43/6:23 (???!!!)/7:46/10:57. So, yeah… that’s madness!

And I think that I found a new way to get past some of the training burnout that I’ve been feeling (despite not really having a successful training mesocycle before Gasparilla).

WEDNESDAY: run//yoga//run//club — I’m going to miss this group so much when I move! And for REAL, I’m going to see if I can start a similar meet-up in Des Moines. I like the mid-week habit, and it was the first time that I felt like I found my “tribe” in the running community. *tear*

We changed course tonight (as did the weather), running into downtown, through/around the Point and back over the pedestrian bridge into the north shore. We finished around 3 miles (nobody tracked until the last mile, so I based off previous runs and maps) and at the end we were running a a sub 9-minute pace. So, WOOOOO!

Followed up the run with 75 minutes of yoga. It felt good. Really, really good.

THURSDAY: Rest Day – and dinner with friends!

FRIDAY: Rest Day – last day of work and going away party

SATURDAY: Another Rest Day – tbh, I’ve felt like I’ve been in a hangover fog for two days and really needed another rest day to sit around in my pajamas and purge my house of 8000 magazines. But I haven’t yet skipped my daily hip and glute workouts!

SUNDAY: One thing that I hadn’t yet accomplished in Pittsburgh that I always wanted to do, was the run up McArdle Parkway to Mount Washington. So… I did it Sunday afternoon. Starting and ending in my neighborhood in the North Side, I completed 8.01 miles at average 10:13 pace.

Splits: 9:38 (1) / 10:37 (2) / 10:15 (3) *going up* / 10:30 (4) / 9:52 (5) / 9:24 (6) / 11:06 (7) / 10:28 (8)

My paces for going uphill impressed me! And yes, the views from the top were amazing. Unfortunately, that familiar knee trouble came with me downhill and started getting really intense during mile 7 (hence, my pace), which is why I didn’t do the 10-12 that I intended to do.

Pittsburgh running McArdle Mt Washington

Gonna miss that view though!

TOTAL CROSS-TRAINING WORKOUTS: 2 (1 hour of spinning; 1 hot yoga session)
LONGEST RUN: 8.01 miles

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