Training Post: Punishment Week

Here’s a quick recap of this weeks training before I go out and finish my scavenger hunt! Thanks again to Hollie @FueledbyLolz for such a great idea!

As most of you know, last weekend was my conference meet and it didn’t go as planned. I talked a little bit about it here. This week we moved back into our intense training. I think it was partially punishment (our coach was pretty angry with us) but it was also because we didn’t race this weekend.

Sun- 8 miles easy

This was the day before the hurricane. Our coach told us to go out for at least 30-50 minutes, which means I go for at least 60. It felt good to go shake out the race from the day before so my legs felt refreshed. I find myself in more pain if I don’t run than if I do.

Mon– 8 miles easy

This was Day 1 of Sandy. It was also the day I ran through the hurricane. I wasn’t planning on doing it… it kind of just happened. I went to go cross-train and public safety kicked me out of the cardio center. So what’s a girl supposed to do to get her workout on? Obviously go run through flying branches (just kidding… it wasn’t that bad yet) and torrential downpours. Definitely one of the highlights of my season.

Tues– 6 miles easy plus 10x80m sprints

This was Day 2 of Hurricane Sandy, although my coach decided to have us practice in the afternoon when the rain/wind lightened up a bit. We pretended it was Monday, thank god, so we did another long run. This was definitely my week for runs! 3 long days in a row=winning🙂
Wed- 7.5 miles. The dreaded track workout.

We did 10 min shakeout, 15 min warmup, then 2 sets of (1000 race on the course, 4x400m, 1 lap recovery), then another 10 minute warm down. It was torture.

Thurs– 4 miles easy.

This was way too short for me but this was not the week to anger my coach. He’s an amazing coach and such a supportive guy, but I suspect he was getting a lot of pressure put on him from the athletic department and I didn’t want him to be even madder at me than he already was about last weekend. So I stuck to the plan and did my 4 miles.

Fri– 5 miles tempo

We did a 10 minute warmup and 30 minute tempo on Friday. It wasn’t bad although the team started to get really competitive. We probably pushed ourselves a lot harder than we should have, especially knowing what yesterday’s workout was going to be.

Sat– 8.5(?) miles

This was a doozy of a workout. I knew what we were doing going in and I was dreading it from before I even found out. I knew it was going to be really hard and that the team was going to be extremely competitive, and that our coach was going to be expecting us to perform. We started with the usual 10 min shakeout, followed by stretching and 20 min warmup. Then we did 6-8 strides before jumping right in. We had practice at 10am to simulate “race time” although I hadn’t eaten a real breakfast (went with my usual apple and hot chocolate while I was lifeguarding) so I probably wasn’t fueled properly for such an intense workout. We did 3×1 mile at race pace, followed by 6×400 (200 jog, 200 race). In between each mile repeat we did 1 mile jogging to recover. Then we finished with another 800 cool down (not enough, in my opinion). My body was definitely feeling it while I was running (literally) all over Baltimore yesterday trying to check off items for my scavenger hunt!

Total– 47.5 miles!!!!

Looking back, this was my highest mileage week since before preseason. That’s AWESOME!

Especially since next week we go back to tapering which will put me between 30-35 miles probably. Not looking forward to it. I’ll probably go out for an easy 4 miler today just so I can make sure my mileage doesn’t creep too low. That wouldn’t make me happy in the least.

How much do you taper for your races?

About pickyrunner

I'm Sarah, a (mostly) health-crazed 20-year old New Englander living in Baltimore. Taste buds of a 4-year old, joints of a 90 year old, brain of a chemist, appetite of a teenage boy, legs of a runner. Mindset of a Champion. Follow @pickyrunner
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4 Responses to Training Post: Punishment Week

  1. allieksmith says:

    Wow, what a week! Those look like some tough workouts for sure. Way to run through bad weather too!

  2. WOW that’s crazy… wish I could still do that! Love how you always do more than your coach tells you too I did that also, then I got injured, so now I will be doing the less is more! Good luck with your taper week, I hate that word… taper arghhh!😀

    • pickyrunner says:

      I know- I’m definitely risking injury but I love running so much! When I do go out and do more, I don’t push myself. They’re usually just a lot of easy miles that help my legs loosen up and feel a lot better. I hope you get better soon!

  3. Pingback: Where did the time go? | pickyrunner

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