My second week of base building is complete! I’m really liking this routine as it makes me feel like I am training but the work load is very low and manageable. I made sure to keep this segment easy so that I don’t burn out by the time I actually get into the hard part of training.
One of the challenges of spring races is training during winter weather. In fact, I would have preferred a March race (for the cooler race day weather) but I was nervous about training in January and February. Even though I have a treadmill I think its important to do some (most) of my runs outside. Luckily this year has been relatively mild. Hopefully by the time my mileage and workouts pick up it the worst of winter will have passed.
Oh, and I decided to register for the race! There’s no turning back now!
Weekly Run Down
Monday: Strength Training
Wednesday: 3.75 Miles with 10 x 1 min hard/1 min easy + Core Work
Thursday: 20 Mins Spinning + Strength Training
Saturday: 7 Mile Treadmill Run
Sunday: 3.25 Mile Stroller Run + Hip/Core Work
Wednesday’s “workout” was a fartlek run and initially I had planned to do 12 hard intervals. However, I was thinking about how long its been since I did any faster running and decided to cut it back to 8-10 depending on how I felt. I was glad I could get outside for this run because I knew I wouldn’t have pushed myself to run as hard/fast on the treadmill.
Treadmill “Long Run”
Saturday, on the other hand, I had no shame in hopping on the treadmill for my “long run” (in quotes because it’s really not that long- just compared to what I’ve been doing lately). I woke up to pouring rain and had no desire to get soaked. Using the iFit feature of my treadmill I ran part of my half-marathon course while listening to a podcast. It was a good run!
Sunday’s Easy Run
While Sunday’s run was supposed to be 3 miles, I figured I would do 3.25 so I could round out my weekly mileage (I did 3.75 on Wednesday). I try not to always be that picky about numbers, but adding a quarter mile onto a short run didn’t seem like a big deal. That got me to 14 miles for the week (across 3 runs).
I did this with the stroller and there were a lot of turns on our route, so my pace was pretty slow. This was probably a good way to make sure I truly kept this easy! (Although running with the stroller is never really easy).
Next week will look similar but I am hoping to try to add in one more day of running. This 4th run will probably be a stroller run on either Thursday or Friday depending on the weather. I don’t love the idea of running 3 days in a row (Friday, Saturday, Sunday) but for right now I think it will be ok. This is why I am using base building to figure out a schedule that will work for when the training gets harder!
One other thing! I am starting to get back into coaching this year after backing off last year after Grayson was born. As I’ve been working on my own training I realized how much I missed it and I’m really excited to start helping other runners again! If you are interested in learning more you can head to my Coaching Page, leave a comment or send me at E-mail at milebymileblog (at) gmail.com. I’m offering a discount right now for spring races!
How were your workouts last week?
Has winter been interfering at all with your training this year?
Do you run multiple days in a row or try to spread it out?