Training Week: June 16 to June 22

This week ushered in the end of quarantine phase 1 (let’s be real, there’s gonna be a phase 2), and in this window — however long it lasts — I trained as if I will be racing in the fall. In fact, I did look up some races and put them in my calendar…just not ready to sign up for them. Anyway, there was a return heightened effort and focus in each workout. Read on for the details.

Changed things up this week. I guess with the re-opening I also felt the shift in training. For the past three months of stay-at-home I increased my running to 6 days a week — up from my usual 5 – for mental reasons. I also wasn’t training for anything so I did a lot of slower runs, and my training with Trainer was inconsistent. I would say I lost a bit of muscle. This week I added a little intensity to everything. Dropped back down to running 5 days a week with the hopes of faster runs, and Trainer and I are doing a lot of strength training to get back that lost muscle (I am lucky — it’s a private gym and only 2 other people tops in there).

Did two base pace runs this week. I had not been doing too many of these, choosing instead to run slower recovery miles when I wasn’t doing speed work or hills, but now that I’m overall running less mileage, my body will have less need for that many recovery miles.

As for my hill and speed workout, well, who even shows up when their Trainer texts them to “bring cleats”?!? I haven’t worn cleats since I was 12 years old playing AYSO! Anyway, I always know that Trainer has A Plan – from the way I peak for my races to even the arc of an individual workout, and today was no different. 80% transition to 100% warm-up; 80% transition to 100% hill sprints; and then 60 meter sprints starting from a push-up position – on the grass and in cleats (swipe). I was dying on the hill, but it all led up to grass, and my last sprint was my fastest — even my turnover “felt” fast lol. Yay.

Strength work + speed work + endurance. This week I added a little intensity to it all. We went hard with lower body weights (jump squats with a trap bar for one minute 😩). After another strength session when my legs were good and dead I went into footwork drills. Wow that was intense. Put it all together, and I got in a solid long run today — yes, 8 miles is my long run for now. Good first week back in training-for-something-but-I-don’t-know-what mode!

Strength work + speed work + endurance. This week I added a little intensity to it all. We went hard with lower body weights (jump squats with a trap bar for one minute 😩). After another strength session when my legs were good and dead I went into footwork drills.* Wow that was intense. Put it all together, and I got in a solid long run today — yes, 8 miles is my long run for now. Good first week back in training-for-something-but-I-don’t-know-what mode!

Total Weekly Mileage: 28
Long Run: 8 miles

*Videos on my IG feed @marylhammond

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