Week 3 Recap - We're Breaking Three!
- Hailey
- Feb 18, 2024
- 5 min read
Updated: Feb 10
This week was definitely a bit different than most training weeks. I am committed to my goals, but I am also committed to living the kind of life that I want to live overall. And that life includes spontaneous activities and adventures that don't fit perfectly within a traditional training plan. I understand what I may be sacrificing when I choose to incorporate those activities into my training and it's not something that I would necessarily advise others to do, but for me personally, it is the right choice. This week was one of those weeks and I had a great time.
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 - February 11th, 2024
Prescribed Workout: 28 miles
Distance: 28 miles
Time: 4:11:39
Avg. Pace: 8:57/mi
Route: treadmill
Rating: 5 out of 5
Summary: Today's run went really well. Going into the run, I was nervous. I couldn't remember the last time that I had run over 15 miles, much less anywhere close to 28 miles. The best I can figure is that it was when I ran a marathon in mid-August of last year. And boy oh boy did that race eat me alive, but that is a tale for a future post. All that to say, it's been a while. Now, the smart thing to do would be to gradually build up my long run distance over the course of my marathon training cycle. This helps your body adapt to the additional stress of longer runs and helps you from getting injured. However, I run my age in miles on my birthday every year and I wasn't ready to let that tradition lapse this year. I opted to control everything I could and manage the distance cautiously. Therefore, I ran all 28 miles on the treadmill and kept the pace nice and easy. I definitely paused my run a couple of times to say hi to my dogs and grab some water, but for the most part, the miles just cruised, one after the other. I am really happy that I had the opportunity to uphold this tradition for another year. The only downside was that my left knee was a bit sore for the rest of the day. I'm pretty sure that my shoes need to be replaced, so I placed an order for a new pair and iced my knee off and on throughout the day.
Monday - February 12th, 2024
Prescribed Workout: rest
Distance: 0 miles
Time: n/a
Avg. Pace: n/a
Route: n/a
Rating: n/a
Summary: Today I broke my run streak of over a year. My knee still felt a bit tender, so I decided to not run and spend the day resting.
Tuesday - February 13th, 2024
Prescribed Workout: 3 miles @ easy pace
Distance: 3 miles
Time: 27:09
Avg. Pace: 8:49/mi
Route: neighborhood miles with Maple
Rating: 4 out of 5
Summary: My knee felt completely fine today and I think yesterday's rest day did me a world of good. Maple and I enjoyed our run together and we kept the pace relaxed.
Wednesday - February 14th, 2024
Prescribed Workout: 3 miles @ easy pace
Distance: 3 miles
Time: 26:52
Avg. Pace: 8:50/mi
Route: local bike path
Rating: 4 out of 5
Summary: Still no knee pain, but I decided to keep today's mileage low again. Although I am pleasantly surprised by how well my body handled my long run on Sunday, I don't want to overdo it and injure myself.
Thursday - February 15th, 2024
Prescribed Workout: 9 miles speed workout
Workout Description: 2mi warmup + 1x160mm @ 6:06/mi w/ 1.5 min rest + 4x1km @ 6:17/mi w/ 1 min rest + 3x800m @ 6:06/mi w/ 1 min rest + 2mi cooldown
Distance: 9 miles
Time: 1:05:39
Avg. Pace: 7:18/mi
Route: treadmill
Rating: 4 out of 5
Summary: This was my first day of higher mileage and faster paces since Sunday. It felt great to push my pace again. The intervals felt challenging, but completely doable. I have really been enjoying seeing myself get stronger over the past few weeks of training. Paces that would've sent me running in the other direction are now feeling more natural. Speed workout days are now one of my favorites, which is amusing because I used to absolutely dread them in the past.
Here are my splits:
Warmup: 9:05/mi
1 - 1600m: 6:03/mi
1 - 1km: 6:15/mi
2 - 1km: 6:15/mi
3 - 1km: 6:15/mi
4 - 1km: 6:15/mi
1 - 800m: 6:03/mi
2 - 800m: 6:00/mi
3 - 800m: 5:56/mi
Cooldown: 8:17/mi avg
Friday - February 16th, 2024
Prescribed Workout: 7 miles @ easy pace
Distance: 7 miles
Time: 1:07:13
Avg. Pace: 9:36/mi
Route: local streets
Rating: 3 out of 5
Summary: I kept today's run really relaxed and just enjoyed being outside. It snowed yesterday, so I had fun running through the park and looking at the snow that was still on the ground. I could've pushed the pace harder, but felt like the wiser thing to do after yesterday's speed workout was to run easy and be ready for my long run tomorrow.
Saturday - February 17th, 2024
Prescribed Workout: 16 miles @ easy pace (7:25-8:41/mi)
Distance: 16 miles
Time: 2:08:09
Avg. Pace: 8:00/mi
Route: local bike path
Rating: 4 out of 5
Summary: The bike path was beautiful today and it felt good to run long outside. It wasn't raining (finally!), but it was pretty cold. There was still some snow left on the ground as I ran northward. It was so peaceful on the path and I loved getting to run in the trees and out into the countryside. The only truly unsettling part of this run was when I looked over into the yard of someone's house along the trail to see that they had five mannequins on their property, all dressed in what I can only assume was their Valentine's Day best. No, these mannequins weren't doing any harm, but it definitely was a little unnerving to see that while out in a remote area by myself. I don't know about you, but that sounds like the setting of next season's hit horror film to me. I swear, I have seen some of the most interesting things ever while out on a simple morning run.
Overview
Training Phase: Phase
Training Block: General Conditioning
Total Distance: 66 miles
Summary: This week's training went pretty well, albeit unconventional. I think that I managed the added stress of the 28 miler responsibly by keeping the rest of the week's training relatively conservative.
Highs: 1) seeing snow on my run, 2) completing my birthday miles tradition
Lows: 1) my knee being sore
Things that went well: 1) managing the distance and speed of my runs, 2) allowing my body to rest when needed
Things that I will be altering in the future: 1) bring water with me on my long runs
Rating:
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