This week :
M : run w/Mollie 8.2 / 8:35 / 269 ft
T : group 6.6 / 7:32 / 102 ft
4 x 1600 (6:40, 6:30, 3:30, 6:17)
W : run 4.2 / 7:36 / 230 ft
R : 20 minute yoga for hip flexibility
F : off
Sa : race Blue Ridge 13.1 / 7:33 / 1864 ft
cool down 1 / 9:23 / 0 ft
Su : 40 minute recovery yoga
total miles : 33.2
It's been a good week! Also, a very rainy week. Monday Mollie and I were both out of school for Easter, so we got to go for a nice midday run around town. It felt good for my legs to get some long-er miles in without working too hard. Tuesday was Track Tuesday of course, and raining, since it does almost every Track Tuesday. Corey wanted 1600 repeats, and I had been trying to decide between repeats and doing 4 fast miles in a row, so I decided to repeats as well. I did not try to do them at a normal 1600 repeat pace. I opted to start slower, and try to make each one a bit faster. And then of course I did work harder on the last one on purpose... But either way, I was not depleted at the end, which was good. Didn't want to wear myself out too hard before Blue Ridge!
I wanted to do yoga on Wednesday and jog on Thursday, but Spring Program at school was on Thursday evening, and I knew I wouldn't get home til 8 at the earliest. I thought about running first thing in the morning, but I wasn't sleeping well this week and sleep seemed more important than running. So, I went for a jog Wednesday and did yoga in my classroom on Thursday in between school and the performance. Friday was a rest day because I almost always take off the day before a race, but also because there was no time for exercise! I was at school til 5:30 because my student council was hosting a fundraiser dance so of course I had to be there.
On Saturday it took me too long to choke down my breakfast so I didn't get to the race in time to do a proper warm up, but in the end I figured that was a good thing since it would force me to use the first mile as a warm up and help keep me from starting too fast. The race ended up going really well, I didn't let the competition effect my race, and I ran exactly the race I needed to. I didn't quite negative-split it, but my second half was less than a minute longer than my first half, so I will take it! I feel like the rules for negative-splitting have to be effected by elevation change anyway. I didn't die until the last mile, and if I'm not dead in the last mile, I'm not working hard enough! I finished 2 minutes faster than the last year, but still a minute slower than my course PR. Maybe next year will be my year! I have very high hopes for improvement in my running as long as I stay injury free!
I wanted a shake out jog today, but it has been cold and raining all. day. long. My legs are stiff and sore because I was stupid and didn't stretch after the race, and I figured running in the wet cold would not help. So I just did yoga.