Week 11 Recap - We're Breaking Three!

This week's post is relatively short. I know, I know... I'm shocked too! Who knew that I could keep things concise? Anyways, this week was the definition of "good." There was nothing particularly challenging or especially exciting about this week's training. Though I will say that nature had a few surprises for me this week, which I did find enjoyable. Hint: these "surprises" had four legs and big brown eyes.

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 - April 7th, 2024

Prescribed Workout: active recovery

Activity: elliptical

Summary: Another Sunday and another day of active recovery on the elliptical. It was enjoyable, as usual.

Monday - April 8th, 2024

Prescribed Workout: 5 miles @ easy pace (7:22-8:21/mi) w/ last mile @ incline

Distance: 5 miles

Time: 41:01

Avg. Pace: 8:11/mi

Route: outside

Rating: 3 out of 5

Summary: I enjoyed this easy run outside. It was a nice, relaxing run and I even came across a short trail that led to a pond. And we all know how much I love a detour! I also saw three deer along the path, which I was very excited about. The last mile was faster, despite having a significant hill. I can thank Maple and her enthusiasm for that.

Tuesday - April 9th, 2024

Prescribed Workout: 9 miles @ easy pace (7:22-8:21/mi)

Distance: 9 miles

Time: 1:15:40

Avg. Pace: 8:24/mi

Route: outside

Rating: 3 out of 5

Summary: I kept the pace easy for this run and just enjoyed the sights. Much to my surprise, I saw three deer again today, though in a completely different area of town. I rarely see deer while out running, so this was such a pleasant surprise. Maple and I enjoyed the last two miles together and other than that, this run was pretty unremarkable.

Wednesday - April 10th, 2024

Prescribed Workout: 9 miles @ easy pace (7:22-8:21/mi)

Distance: 9 miles

Time: 1:14:50

Avg. Pace: 8:17/mi

Route: outside

Rating: 4 out of 5

Summary: Okay, now I am just feeling like a broken record... Today's run was more of the same. It was an easy run around town and nothing too special happened. Well, except for the fact that I saw a deer again! Seriously, that is three days in a row. Prior to this week, I may have seen three deer total during all of my other runs in this area. As someone who loves animals, this was the highlight of my week of training, at least thus far.

Thursday - April 11th, 2024

Prescribed Workout: 10 mile speed workout

Workout Description: 2mi wu + 1 x 1600m @ 6:06/mi w/ 1:30 rest + 1 x 1200m @ 6:07/mi w/ 1:15 rest + 3 x 1km @ 6:17/mi w/ 1:00 rest + 5 x 800m @ 6:06/mi w/ 1:00 rest + 2mi cd

Distance: 10 miles

Time: 1:12:16

Avg. Pace: 7:15/mi

Location: treadmill + approx. 2mi outside w/ Maple

Rating: 5 out of 5

Summary: This speed workout went really well. I hit my paces (as close as I could based on the mph available on the treadmill) and it felt great. I have been feeling really good for the past couple of weeks and I am encouraged every time I finish another speed workout.

Here are my splits:

Warmup: 9:05/mi

1600m: 6:07/mi

1200m: 6:07/mi

1st 1km: 6:15/mi

2nd 1km: 6:15/mi

3rd 1km: 6:15/mi

1st 800m: 6:07/mi

2nd 800m: 6:07/mi

3rd 800m: 6:07/mi

4th 800m: 6:07/mi

5th 800m: 5:56/mi

Cooldown: 8:42/mi avg

Friday - April 12th, 2024

Prescribed Workout: 6 miles @ easy pace (7:22-8:21/mi)

Distance: 6 miles

Time: 52:09

Avg. Pace: 8:41/mi

Route: outside

Rating: 4 out of 5

Summary: I enjoyed a leisurely 6 mile run this morning and it was lovely. I ran out to the train tracks, which is one of my favorite routes. On a clear day, which today was not, you can see the mountains from there. While I didn't see the mountain today, I did happen to catch sight of a train as it came rolling through. So fun!

Saturday - April 13th, 2024

Prescribed Workout: 22 mile threshold workout

Workout Description: 7mi @ easy pace (7:22-8:21/mi) + 5mi @ 6:52/mi + 1mi @ easy pace (7:22-8:21/mi) + 3mi @ 6:47/mi + 1mi @ easy pace (7:22-8:21/mi) + 2mi @ 6:42/mi + 3mi @ easy pace (7:22-8:21/mi)

Distance: 22 miles

Time: 2:50:01

Avg. Pace: 7:44/mi

Location: 20mi on treadmill + 2mi outside w/ Maple

Rating: 5 out of 5

Summary: I really enjoyed this long run. The paces felt good and I felt in control during it. It really helps to split treadmill miles up with different paces. Instead of a 22 mile run, this felt like a 7 mile run plus a 5 mile run plus a 1 mile run, and so on. Mentally, that was really helpful in terms of having the miles pass quickly. For mile 20, which was my last treadmill mile, I increased the incline to a 3% grade to work on running hills on tired legs. After that, Maple and I went to the park and ran my final 2 miles for the day together. And let me just say, she did not care that I had already run prior to that. She was pumped and wanted to go fast! And so we did, or at least I tried to.

Here are my splits:

Mile 0 - Mile 7: 8:34/mi

Mile 7 - Mile 12: 6:53/mi

Mile 12 - Mile 13: 8:34/mi

Mile 13 - Mile 16: 6:49/mi

Mile 16 - Mile 17: 8:34/mi

Mile 17 - Mile 18: 6:40/mi

Mile 18 - Mile 19: 6:26/mi

Mile 19 - Mile 20: 8:34/mi @ 3% grade

Mile 20 - Mile 22: 7:58/mi avg

Overview

Training Phase: Preparation Phase

Training Block: Build Fitness

Total Distance: 61 miles

Summary: This week was nice, but not particularly noteworthy. I honestly felt like not much happened this week, so there wasn't hardly anything to share. My body and mind felt good about this week's training, so there weren't many hurdles to overcome. Overall, it was a good week.

Highs: 1) seeing deer three days in a row, 2) feeling strong during my long run

Lows: 1) feet felt a little sore, so I ordered new shoes (based on mileage, it was time anyways)

Things that went well: 1) breaking my long run up into different pace blocks

Things that I will be altering in the future: 1) properly cooling down/stretching AFTER my runs

Rating: 

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