Week 11

This was a pretty big week with three major workouts and a decent jump in mileage. I had my usual “nervous anticipation” going into each workout, but I pretty much nailed all of them and came out of this week feeling more confident and positive than ever. I have never been in this shape in my life and I hope this means there are big things to come – but first I have to make it through the next 8 weeks without getting sick, without getting injured and without losing my focus. It can be dangerous territory when things seem to be going too well so I am reminding myself to keep it in perspective, listen to my body and be smart. I tend to get over-enthusiastic easily and there is still a long road ahead. But I’m looking forward to the ride! πŸ™‚

Monday xtrain/rest

There is no question that I am enjoying my rest days at this point. I’m not into cross-training at all right now so I’m just allowing myself to do nothing on Mondays without any guilt.

Tuesday – 23K (2 runs) – 6K tempo, 10K MRP

Recap here

lunch: 10.3K (6.4mi) – 52:01 – 5:03/KM (8:08/mi)
6K tempo at 4:40/KM (7:30/mi)

eve: 13.0K (8.1mi) – 1:08:32 – 5:16/KM (8:29/mi)
10K MRP at 5:06/KM (8:12/mi)

Wednesday 11K recovery

Met up with a couple of girlfriends and got totally busted for skipping out on the usual running group. At least I was caught running! We enjoyed a leisurely and chatty run on the trails keeping the pace nice and slow.

11.0KM (6.8mi) – 1:06:28 – 6:03/KM (9:43/mi)

Thursday – 13K: 800, 1200, 800, 1200, 800

I shook my shamrock!

800 @ 3:26
1200 @ 5:08
800 @ 3:25

1200 @ 5:06

800 @ 3:21

14.0KM (8.7mi) – 1:14:27 – 5:19/KM (8:33/mi)

Friday – 8K recovery 

With a jam-packed schedule for the day, a morning run was in order. It was nice and mild so I had hoped to run outside, but resorted to the treadmill after 60 kph (37mph) winds woke me up at 4AM. My legs felt “okay” – a little sore and tired, but not nearly as sluggish as I did last Friday morning. I made sure to re-fuel adequately after my run Thursday night (see above). I plugged along at a molasses pace for 4 miles (1 mile short of what I had planned) while reading my e-book (font size XLARGE!) and then I was over it.
6.4KM (4.0mi) – 42:50 – 6:41/KM (10:46/mi)
Saturday – 32K long with 19K MRP
Last 19K (11.8mi) at [faster than] MRP – 5:06/KM (8:12/mi)
32.0KM (19.9mi) – 2:52:07 – 5:23/KM (8:39/mi)
Sunday8K recovery
Easy ‘destination run’ to retrieve our car from the bar!
8.4KM (5.2mi) – 47:11 – 5:37/KM (9:02/mi)
Total Week 11 Mileage – 95.1 KM (59.1 mi)
Total time: 8:43:36
Average pace: 5:30/KM (8:52/mi)
There’s a giveaway going on – don’t miss it!
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32 thoughts on “Week 11

  1. huuuuge week for u! great work.oh ps. went to see jayne and she totally helped me with running shoes. going back next weekend to buy them! thnx!

  2. i can feel the confidence! great way to head into the next few weeks. best thing you said is to listen to your body. do that and you'll be good to go on race day!! keep up the awesome work!

  3. Don't get sick. Don't get injured. Don't lost your focus. That one I am sure you won't. Be smart about the others and you will do well. I have great faith in you.

  4. CANT WAIT TO SEE YOU!!!!! πŸ™‚ πŸ™‚ :)Im doing a big happy dance right now!!!i also wanted to thank you for being the BESET reader ever.. you never miss a post and your comments always make my day! i cant wait for a marlene hug..p.s. i hope you dont mind hugs!

  5. I always leave here in awe of how this training cycle has treated you – your weekly mileage numbers seem SO HIGH to me πŸ™‚ and I know I keep saying this, but WOW are you getting fast and strong!! Keep it coming, it's inspirational! xo

  6. Great week of training! I feel that nervous anticipation before every run that I don't do first thing in the morning. When I run at night it just gives my mind more time to analyze the distance!

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