glidergirl

• 2 easy TM miles

This is one of my favorite races.  My goal going into this race was to run smart: start out at a good pace while still using the downhill in my favor and then step up the effort when my lungs and body were ready to run closer to VO2 Max.  It took longer than I expected and what I used to be able to do (around mile 3.5).  But I was able to hold a nice steady pace and keep it under 9:00 AP without falling apart, so it was enjoyably uncomfortable if that makes sense.  The flat 5K that I ran on July 4th was 8:59 AP, so with this race being aided, my goal was to get 9:00 AP.  I ended up doing 8:53 AP and felt really good about it.   

I went away from this race feeling ready to do more tempo runs so I can keep getting that AP down.  My running appetite wants to do 1 a week, but I just have to base it off what my body can do (this lactation thing really takes a lot of resources, doesn't it?!...wow).  We'll see what happens and take it as it comes. :)

I stayed after the race and had a fun time chatting with Catherine and her hubby Facelessghost (and their cute baby) while we waited to watch Fritz and Allie finish the marathon.  They are amazing runners!! 

• splits: 8:30, 8:54, 9:12, 9:04, 8:48, 9:10, .2 @ 7:23
• For reference, in 2010 my AP was 7:10 for a time of 44:29

• Nice and easy 3.3 miles on the boulevard with the jogger

• 4 TM miles @ 1% incline and ~9:40 AP

Followed it with a green smoothie: kale, collard, spinach, 1 apple, blueberries, marion berries, 1 peach yogurt and some vanilla soy milk...yummy!  I have a lot more energy and I'm recovering quicker this week compared to last, so it must have just been a fluke...I was really dragging from 2 Saturdays ago up until this Monday.  I almost didn't run today because I assumed it was the same, but today's run felt great and it worked out any remaining soreness from the race.  Hoping to try again for 25 miles this week. :)  If not, then at least 20!  Surely I can do at least 20!

• 5.5 miles, 5th south loop, AP 10:29
• abs, foam rolling

I'm working hard to break through some mental barriers after 1.5 years of sub-par running and I think I conquered a couple of them today!  (i.e. It's too hard to get back to where I was before, I don't have enough time/energy now with a baby, I'm going to get injured again, I'm too tired and sore-I'll try again next week....)  I started the run feeling sluggish and tired and ended it feeling empowered and energized. :)  Trying to make it normal again in my brain to run 35-45 miles per week with a tempo run.  

Progressive run as I got more warmed up and confident (I haven't ran 5 days in row in a very long time).  The route is front-loaded with a hill and then an incline, the remaining has either slight declines, flat or a couple inclines:

11:47, 10:42, 10:18, 10:16, 10:14, last 0.5 @ 8:40

• 5 miles on the Blvd, 10:31 AP
• Abs w/ 2x 1min planks, foam rolling

Legs felt surprisingly good today. 26 miles this week!