This week's training was a good one! My coach mixed things up for me a bit and made the runs fun. Along with my usual core and strength exercises I had a 36 mile week. All my runs this week were very good but Friday's run was like running with lead in my pants! Thursday was a 7 mile fartlek run, my first attempt at this type of speedwork. It went great! The plan was to do a 8:30 fast pace, 9:30 slow pace. Well, I ended up being able to do a 8-8:30 fast pace, steadying out at 8:15 mostly, and then I kept the 9:30 slow pace. I really worked it that day and I was very proud of myself! Friday called for 6-8 miles but I had to split it up. I managed to get 4 done before 6:30am and grudgingly did another 3 at 5:30pm with my little boy in the stroller and my daughter riding her bicycle. The morning run was very slow, 10-10:30 but evening I somehow found energy reserves and managed a 9:30 pace. Today I ran 13.1, my first long run since the marathon and it felt nice to be out that long again. It wasn't the pace I was shooting for but I stayed around 9:15 most of the run so I am ok with that. Just have to learn to run race pace when not racing... That's hard for me without my adrenaline rush!
I've also started a series of core, leg and arm exercises all of which I am sore from all the time, but a good sore. I'm trying to lose an inch in the hips since I gained a bit from marathon training. That is going well. Cutting out the pastas, breads and sauces is not easy but a little will power and it's quite doable. :) In one week I've lost a quarter inch in my waist and hips.
My nutrition has improved, my strength, my speed and I don't know that I would be doing this well right now without Mickey's help and advice. Also, I recommend Hammer nutrition. It has don't wonders for the healing of my muscle's after each training session! Unless I do a powerhouse run like the fartleks, I am running on fresh legs every run and that is a wonderful feeling.
Repeating this week for next until I get my new weekly plan. Run hard, run fast, be happy!