Week 10 Recap - We're Breaking Three!
- Hailey
- Apr 7, 2024
- 6 min read
Updated: Feb 10
This was the week of adventure runs and I couldn't have loved it more. I am a planner at heart and I love having a spreadsheet that tracks all of the details of whatever project I'm working on. And yes, there are bonus points if said spreadsheet is color coordinated. However, as serious and goal-oriented as I can be, I also love to just live. Running in a new area, stopping to look in tide pools, or collecting a few seashells along the way adds to my enjoyment of this sport. I value my goals and what running does for my health, but I also value the experiences that being a runner has provided me. This week was full of little adventurous moments and I loved every minute of it. Here is where I would like to offer a small reminder. It is okay to pause your watch mid-run so you can take a moment to enjoy being alive. Whether it's to look at a beautiful view, to pet an adorable dog (one of my personal favorites!), or to smell a flower alongside the road (yes, I have done this), pausing to appreciate these small things is worth it. Your Garmin won't yell at you or report you to the Running Police. I promise.
Enjoy this week's training recap below! And be sure to head on over to @imhaileymorgan on Instagram to see this week's Reel. There may even be a couple seconds of dog footage in it, which makes it worth the watch.
Best wishes!
Hailey
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Sunday - March 31st, 2024
Prescribed Workout: active recovery
Activity: walk
Summary: This morning we enjoyed a walk on the beach. Olive and Maple loved it. It was a beautiful day and felt good to be outside in the fresh air.
Monday - April 1st, 2024
Prescribed Workout: 5 miles @ easy pace (7:22-8:21/mi)
Distance: 5 miles
Time: 40:52
Avg. Pace: 8:09/mi
Route: outside
Rating: 4 out of 5
Summary: This morning's run was incredibly peaceful. I ran along the beach and was lucky enough to have timed it so that it was near low tide. There was ample sand to run on and it felt wonderful to enjoy the beach on a beautiful day without weaving around others constantly. I also found a piece of sea glass while running, and me being me, of course I had to stop to collect it. I love finding little treasures while I'm out for a run. My running goals are important, but I also value curiosity, awe, and adventure. When out on a run, I try to find a balance between intensity and enjoyment.
Tuesday - April 2nd, 2024
Prescribed Workout: 10 miles @ easy pace (7:22-8:21/mi)
Distance: 10 miles
Time: 1:23:12
Avg. Pace: 8:19/mi
Route: outside
Rating: 4 out of 5
Summary: I know that I thought yesterday's run was fun, but today's was even better. I ran all 10 miles on the beach and hit the turn around at the absolute perfect location. There is this section of the beach that is largely secluded, as it is bordered by rocks on both sides. You can easily access this section of the beach and pass through it to the other side, but depending on the current landscape, you may have to climb over a log or across some rocks. This is exactly what I did, landing on the other side to find a cozy little cove. I paused here and found an impressive assortment of shells tucked amongst the rocks. I spent a few minutes combing through the rubble, admiring the treasures that the ocean had tossed ashore. On my way back, I swerved towards some other exposed rocks along the beach, only to discover some starfish clinging to the rock face. No matter how old I get, I am never not excited to see a starfish. Maybe I watched The Little Mermaid one too many times as a kid or maybe I was a marine biologist in a past life. Who knows?! All I know is that I will be your best friend if you take me to look at tide pools. I'm totally kidding! Or am I...?
Wednesday - April 3rd, 2024
Prescribed Workout: 6 miles @ easy pace (7:22-8:21/mi) w/ last mile @ incline
Distance: 6 miles
Time: 50:39
Avg. Pace: 8:26/mi
Route: outside
Rating: 3 out of 5
Summary: While this was another beautiful run on the beach, I do think that the miles of running on sand caught up to me during this run. My legs felt noticeably heavier and I didn't have the same spring in my step that I had the past few days. It was still a nice run, aside from the giant hill that I ran up towards the end. That hill is brutal, no matter how many times I run it.
Thursday - April 4th, 2024
Prescribed Workout: 9 miles @ easy pace (7:22-8:21/mi) w/ last mile @ incline
Distance: 9 miles
Time: 1:16:51
Avg. Pace: 8:31/mi
Route: outside
Rating: 3 out of 5
Summary: My legs felt tired again today. Not sore or anything dramatic, just heavy. It was as if I had ankle weights on, for every step felt sluggish. Still, I enjoyed running on the roads again and Maple liked getting to run the end of my miles with me. She is always so excited to come along for a run and I absolutely love that about her.
Friday - April 5th, 2024
Prescribed Workout: 15 mile threshold workout
Workout Description: 2mi wu + 8mi @ 6:47/mi w/ 800m jog + 4 x 800m @ 6:06-6:26/mi w/ 1:30 jog + 2mi cd
Distance: 15 miles
Time: 1:51:55
Avg. Pace: 7:28/mi
Location: treadmill +2.5mi w/ Maple
Rating: 4 out of 5
Summary: Based on the sluggish feeling I had been combatting the past couple of days, I was nervous about this run. Turns out, I didn't need to be. I hit all of my splits and came away from the workout feeling really good. Maple ran my cool down with me. She likes to make sure that I am extra cooled down by stopping (repeatedly) to roll around in the grass or, on occasion, refuse to continue until I give her a belly rub. Yes, I am aware that she is training me to do her bidding. And no, I don't care one bit. She's worth it.
Here are my splits:
Warmup: 9:05/mi
8mi: 6:44/mi
1st 800m: 6:18/mi
2nd 800m: 6:18/mi
3rd 800m: 6:18/mi
4th 800m: 6:15/mi
Cooldown: 8:48/mi avg
Saturday - April 6th, 2024
Prescribed Workout: 20 mile threshold workout
Workout Description: 9mi @ easy pace (7:22-8:21/mi) + 11mi alternating between 6:47/mi & 7:47/mi
Distance: 20 miles
Time: 2:37:05
Avg. Pace: 7:51/mi
Location: treadmill
Rating: 3 out of 5
Summary: OOOOOF. I struggled on this one. This is probably because I moved my 15mi threshold workout to yesterday due to scheduling issues. Note to self, let's not do that again. My legs felt dead and I had next to no motivation. I spent this whole run wanting it to be over. Surprisingly, the best part of the run was the last 11 miles. Although the paces were faster, it helped to change the pace each mile. Mentally, it felt like I was only running one mile at a time, which somehow made those 11 miles feel shorter. I know it's not logical, but just don't question the magic, okay? It'll break the spell.
Here are my splits:
Miles 1-9: 8:34/mi
Mile 10: 6:49/mi
Mile 11: 7:47/mi
Mile 12: 6:49/mi
Mile 13: 7:47/mi
Mile 14: 6:49/mi
Mile 15: 7:47/mi
Mile 16: 6:49/mi
Mile 17: 7:47/mi
Mile 18: 6:49/mi
Mile 19: 7:47/mi
Mile 20: 6:44/mi
Overview
Training Phase: Preparation Phase
Training Block: Build Fitness
Total Distance: 65 miles
Summary: This week was full of adventure and enjoying nature, which are two of my favorite things. I really enjoyed my time outside and I was able to get through two treadmill runs that posed varying degrees of challenge, both physically and mentally. Overall, I would say this week was a success.
Highs: 1) finding seashells in a "secret" cove, 2) seeing a starfish
Lows: 1) feeling like the first 9 miles of Saturday's run were never going to end
Things that went well: 1) warming up before every run
Things that I will be altering in the future: 1) not running on sand for multiple days in a row - my feet were getting a little irritated from running in wet shoes due to the multiple water crossings on the beach
Rating:
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