It seems like every time I write a post about a good week of training, a week or two later I’ve had a set back. Let’s hope that last week’s running break was the last for a while. This week I was finally back in action!
Honestly I’ve felt a little frustrated with my progress over the past few months. I don’t feel like my paces are where they should be and it feels harder than expected to recover from a workout. In particular, my long run this week was a real struggle. Maybe I overdid it throughout the rest of the week.
My struggles this week sort of left me questioning whether or not I want to do a 5k or just go back to easy running/doing whatever workouts I feel like. I’m planing to see how I feel this week and decide from there.
Monday: Strength training and 3 easy miles
I was so excited to get back to working out after being sick and losing power. I knew I should do my strength workout, but also decided to squeeze in an easy 3 miles. It had been almost a week since my last run!
Tuesday: 5 miles with 9 x 400s
I can’t even remember the last time I ran 400 repeats. It was probably back in 2015 when I was training for the Tulsa marathon. I did this in my neighborhood so my paces were a little slower than they would have been on a track. It was a tough workout but I was pretty happy with how it went!
Wednesday: Strength training and 25 minutes spin bike
Another day of strength training, and I knew I needed a little cross training. It was cold and snowy out so a good day to stay indoors!
Thursday: 4 miles with hills
I did a hill workout on the treadmill: After a mile warm up, I increased the speed and incline for 4 minutes, recovered for 1 minute, and repeated for a total of 4 times, then cooled down for a mile.
Friday: 3 miles, stability and mobility work
In looking back on the week maybe if I didn’t run this day my run on Saturday would have been better. However, I really enjoy a short easy run on Fridays!
Saturday: 8 miles
This run was a real struggle. It was in the 20s with a steady wind in one direction (which I got on my way home during a 2 mile uphill climb). I just felt like my body was so tired and I couldn’t get into a good rhythm. There are a lot of days that I end up tacking on an extra mile or two to my run, but this was not one of those days. I set out to do 8, and stopped at 8 on the dot.
Sunday: Rest
With lots of coffee! I hate losing an hour and being back to dark mornings again.
Overall it was a good week I just wish I had finished it off with a good run. I’m hoping after a rest day I’ll be feeling better and ready for a strong week.
[Tweet “Back in action this week! Check out @milebymilerun ‘s week of workouts #weeklywrap #running”]
How were your workouts last week?
When was the last time you struggled on a long run?
Do you like running 400 repeats?
Sounds like a pretty good week of workouts to me!
I struggled with a long run about a month or so ago I believe it was. I just told myself that one bad long run doesn’t mean I’m going to fail at my goals. An off day happens so just let it go.
Yes, that’s so true! Its hard in the moment but it’s all part of the process.
Those hard runs always suck the soul out of me. At least you got it done. Next time will be better.
Have a great week!
Yes, they are hard when they are happening but luckily the next one is usually better!
I have not done 400 repeats in years! I have kind of backed off of speed work for now as I always get injured when I do it. Pretty solid week of training for you!
I definitely didnt push myself 100% on the repeat so I know they could have been a lot harder than I made them.
I think you had a great week of workouts, but I can totally relate to what you said about feeling frustrated with paces, etc. I felt that way during my training and I decided to make my upcoming race all about having fun and finishing. I notice that when I put pressure on myself to hit a certain pace or time, it ends up making me frustrated further down the road.
Exactly! Thats why I am even questioning this “training”. I want something to work towards and I want to get faster, but its frustrating that I don’t feel like Im making progress.
Still sounds like you had quite the variety – sorry it didn’t all feel great. I did 400 mile repeats during marathon training, so the last time I did them was probably a year ago lol. Hope you get some better weather!
Thanks! I think 400s are a great workout for so many distances, and for some reason they don’t intimidate me as much as longer intervals, probably because they’re over so quickly.
I can’t say that I have ever done 400 repeats. It doesn’t even sound fun…..haha. I do not vary my runs. I always just run at the same pace. I would probably start seeing more results if I did vary my workouts. When I feel that a run is a struggle, I will know that a break is needed. So I usually take the next day off and feel much better during my next run.
Thats such a good point.I took yesterday off and definitely felt better on my run today!
I’ve hit the point where I cannot even run outside in this winter weather – I swear now if it’s below 40 I am inside on the treadmill. lol. When did this happen to me? I give you credit for running those 8 miles in those conditions on Saturday. Hopefully the weather turns for us soon!
I feel like this weather has been very confusing. I keep expecting it to feel warmer and then when its in the 20s Im not at all prepared. Its probably also because Ive avoided the cold and have been running on the treadmill more.
I was really frustrated after my run Saturday. I started strong, and then each mile split got slower and slower. I know it’s good I got it done, but I’m wondering if I will be ready for my next race.
Its hard to have a run like that, but it doesnt mean you won’t do well in your race! I think its normal to struggle on a run once in awhile.
9 400 repeats!!?? That sounds like such an intimidating workout! We all have struggle runs sometimes…hope you have another good week!
It was tough but not too bad! They’re over pretty quickly so I find them less intimidating than longer intervals.
I struggled on my long run this weekend too! It happens. You had two tough runs (hills and speed) so it’s normal to feel that by the weekend. And all your strength training adds fagitue too! Hope you’re feeling better this week!
You are so right! I think the rest day yesterday helped. I hope you have a better long run this week too!
I still think you had a pretty solid week! Running in/through the wind is always brutal for me, especially the cold!
Thanks! Yea, the wind gusts weren’t too bad but there was just a steady headwind in one direction that I felt like I was fighting the whole way back!
Despite feeling less than stellar in your long run, I think you had a great week! Especially after last week’s debacles. I can’t remember the last time I did
400s. Years! Maybe it’s time I bring it back?
Thanks! I think 400s are a good place to start with speed work (other than fartleks). They are over so quickly that they don’t feel nearly as hard as some of the longer intervals!
Every time I see workouts on the calendar that call for any specific speed I get a little freaked out but then they end up being the best ones. Does that happen to you too?
I inevitably have at least one run per week that feels awful. It’s hard to not think that those might be the start of a trend…but then a good run is just around the corner. You can’t put too much meaning on one run. It’s the overall picture that tells you what you’re made of and it sounds like you’ve got a good thing going!
Yes, trying to hit specific paces definitely makes me nervous! However, lately as Ive been getting back into training Im still learning what my paces should be. Im always so happy when those harder workouts are done!
You are so right about how a bad run is usually followed by a good run!
Good to see you back in action! Sometimes I tell myself that the best part of my run is that I didn’t quit when it was hard and I easily could have.
Thanks! Yes, that is so true!
I have weeks like that for sure. Sometimes after being sick especially the fatigue just lingers. You feel like you “should” be able to run whatever and the body says otherwise. You know my workout week came to an abrupt end with this knee strain. I did have a killer upper body session on Sunday that I’m still sore from. I’ll take what I can get.
Im sure the lingering sickness had something to do with it. I definitely expected to be able to bounce back faster than I did.
I hope your streak lasts a bit longer now! 🙂
Me too- thanks!!
I agree about the dark mornings. I’d rather the time not change at all. Don’t be too hard on yourself. You’ve been working hard. And I just think it takes time for the body to catch up with the mind. 😉 I rarely do 400s. If anything, I’ll do a 600. A 400 just seems too short and wayyyy too intense. LOL. Thanks for linking.
I’ve never tried 600s! I think the only way I get through 400s is knowing they will be over pretty quickly 🙂