Week 16 Recap - We're Breaking Three!
- Hailey
- May 19, 2024
- 4 min read
Updated: Feb 10
Race week is almost here and we are officially in the taper. Now is the time to be strategic and not mess up all of the hard work that I have put into this over the past few months. Things like moderation and balance don't always come easily to me, so these next couple of weeks will be a nice practice in self-control.
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 - May 12th, 2024
Prescribed Workout: active recovery
Activity: walk
Summary: Today's active recovery was a walk on the beach. Maple and Olive loved it and so did I. I am attempting to use an abundance of caution when it comes to my knee.
Monday - May 13th, 2024
Prescribed Workout: active recovery
Activity: walk
Summary: Just like yesterday, today's active recovery was a walk on the beach. My knee feels better, but I wanted to ensure that I gave it adequate time to rest. Tomorrow I will go for a run and see how it feels.
Tuesday - May 14th, 2024
Prescribed Workout: 8 miles @ easy pace (7:22-8:21/mi)
Distance: 8 miles
Time: 1:07:50
Avg. Pace: 8:28/mi
Route: outside
Rating: 4 out of 5
Summary: My knee felt pretty good during this run. I took it slow and tried to ensure that I did not over-stress my body in any way. Overall, I am optimistic about how my knee and body are feeling.
Wednesday - May 15th, 2024
Prescribed Workout: 22 mile speed workout
Workout Description: 2mi wu + 6 x [1mi @ 6:50/mi + 2mi @ 6:20/mi] + 2mi cd
Distance: 16 miles
Time: 1:54:33
Avg. Pace: 7:10/mi
Location: treadmill + 2mi w Maple
Rating: 3 out of 5
Summary: I attempted to do last weekend's 22 mile long run workout today. It went fairly well, until about the 14 mile mark. At that time, I began to notice some tenderness in my left knee. Rather than tempt fate and push myself too far, I decided to end the workout and complete the 2 mile cooldown outside with Maple. It was disappointing to not be able to nail this workout. However, I know that I have put in the work throughout this training cycle and I am capable of completing that run. Given the closeness of the race date, I decided to let the workout end early in order to preserve my health for the race.
Here are my splits:
Warmup: 8:34/mi
Repeat 1 - 1mi: 6:49/mi
Repeat 1 - 2mi: 6:18/mi
Repeat 2 - 1mi: 6:49/mi
Repeat 2 - 2mi: 6:18/mi
Repeat 3 - 1mi: 6:49/mi
Repeat 3 - 2mi: 6:18/mi
Repeat 4 - 1mi: 6:49/mi
Repeat 4 - 2mi: 6:18/mi
Cooldown: 8:47/mi avg
Thursday - May 16th, 2024
Prescribed Workout: 8 miles @ easy pace (7:22-8:21/mi)
Distance: 8 miles
Time: 1:12:19
Avg. Pace: 9:02/mi
Route: outside + 1mi w/ Maple
Rating: 2 out of 5
Summary: I felt very flat during today's run. I wasn't sore and my knee didn't hurt, but I simply felt tired. Some runs are just like this and that is okay.
Friday - May 17th, 2024
Prescribed Workout: 6 miles @ easy pace (7:22-8:21/mi)
Distance: 6 miles
Time: 54:35
Avg. Pace: 9:05/mi
Route: outside
Rating: 3 out of 5
Summary: Again, at the risk of sounding like a broken record, I ran conservatively today. I am trying my best to detach myself from any arbitrary opinions about my paces. Rather, I am trying to focus on health, longevity, and showing up to the starting line ready to give it my all. There is no point to race a workout and then be flat come race day. It sound obvious, but I sometimes remind myself that training runs are for running and race day is for racing. Keeping things in perspective is essential, especially while tapering.
Saturday - May 18th, 2024
Prescribed Workout: 16 miles @ easy pace (7:25-8:41/mi)
Distance: 16 miles
Time: 2:13:45
Avg. Pace: 8:21/mi
Route: outside + 2mi w/ Maple
Rating: 4 out of 5
Summary: I felt really good during today's run. Much of this route focused on running loops around a local park. I have done this before and often do so when I wish to include hill sprints in a workout. I did the same thing today and it felt good to incorporate some light hill work and faster paces into today's long run. I picked up Maple for the final mile and we had a great time together.
Overview
Training Phase: Competition Phase
Training Block: Peak Fitness
Total Distance: 54 miles
Summary: This week went alright. It wasn't everything that I had hoped for, but it far exceeded what I was worried about. All things considered, my knee feels like it is in decent shape and I was able to get some high-quality miles in.
Highs: 1) fast-paced miles during my speed workout
Lows: 1) tenderness in my knee during my 22 mile long run attempt
Things that went well: 1) running conservatively, 2) recommitting to stretching
Things that I will be altering in the future: 1) stretching more thoroughly each morning and evening
Rating:
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