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My Feet in Motion

On the run with a dietitian

Archives for March 2023

running

Week 7 of Muddy River Half Marathon Training

This post is going to be a good reminder to everyone out there to listen to your body. That is my #1 rule for myself and this week was a perfect example.

Wednesday: 3 Mile Progression Run

I was so proud of this workout because it is starting to feel natural. The paces I am trying to push are coming easier. I’ve been going just off feel for my workouts and not looking at my watch. I will give the disclaimer that I ran this in the trees and my gps got a bit wonky because my whole run ended up being .25-ish different. I’m the weirdo that likes to pull up my routes and see where I would hit each mile marker at to make sure I’m not having to stop for traffic, so when I got to where I should have hit a mile and I was a bit away, I can only think that is why. Regardless, my second mile looks like I failed the progression run, but I know my effort was there and faster than the previous. With all that being said, I really don’t care if nothing went wrong and that really was my pace either. It’s about the effort and obviously the effort I have been putting in over these past few weeks is paying off.

  • warmup: 1 mile @ 11:01
  • mile 2 @ 8:39
  • mile 3 @ 8:45
  • mile 4 @ 8:24
  • cool down: 1 mile @ 10:00

Afterwards my legs felt a bit stiff, especially my achilles. After my typical days of not running and also doing my recovery, it was feeling better so onto my next workout.

Saturday: 3x 4×400 with equal rest

Here is where we take our advice. I did this workout on the treadmill and I am so thankful I did because then I could just stop and already be home. I didn’t have this intention when I started. I was really just being a baby and didn’t want to leave the house and go outside in the cold.

  • warm up: 1 mile @ 10:13
  • 400m @ 7:20 pace
  • 400m @ 7:27
  • 400m @ 7:14
  • 400m @ 7:14

This block went fine with my achilles starting to get a little tight on those last two as I started picking up the pace.

  • 400m @ 6:59 – this was it. It felt really tight and I was not going to push it

So I ended my workout and went right to the tub and loaded it up with ice and got in. I rolled out my arches and used the theragun. I also skipped my long run on Sunday because I knew it was going to benefit me more to take the rest than doing that long run.

I’m so glad I made that decision because I had an amazing workout this current week and I can’t wait to share with you what thoughts I had during the workout. Gearing up for my Go! St. Louis 10k as a tune up race to practice my fueling strategy and some progression miles. Let’s see what happens!

running

Week 6 of Muddy River Half Marathon Training

Tuesday: 3×10 min (6.2 miles @ 9:38 pace)

Did a 5 min warm up followed by 3×10 min intervals with 2 min rest in between. Here are my paces for each interval and I did standing rest. The second interval was a lot of uphill and then the third was against wind. Trying to brave the wind we’ve been having instead of avoiding it because you can’t predict race conditions.

  • 8:41 pace
  • 8:33 pace
  • 8:11 pace

Then had a little under 2 miles of cooldown.

Friday: ladder workout (4.2 miles @ 9:28 pace)

Now I did take this workout to the treadmill and I’m okay with that since it was a ladder workout.

  • 1 min on: 7:45 pace
  • 2 min on: 8:04 pace
  • 3 min on: 8:07 pace
  • 4 min on: 8:10 pace
  • 4 min on: 8:04 pace
  • 3 min on: 7:57 pace
  • 2 min on: 7:46 pace
  • 1 min on: 7:28 pace

Each segment had 1 min recovery jog between. I did about a 5 min warmup and then a little over 6 min cool down. Knew this didn’t have to be super long in mileage since I had my long run still and didn’t want to increase total mileage by too much from last week.

Sunday: 10.3 miles with EMHM efforts – total pace of 9:29/mile

When I started this run it was a feels like of 17 degrees and with that knowledge I overdressed. So by mile 1.5 I already stripped off my top layer and had to wear it around my waist for the rest of the run. I took the first three miles as warmup and then went into the rest of the workout. Miles 1-3 were easy pace, 3-5 were moderate, 5-7 were hard and 7-9 were moderate efforts with the last mile being a cool down.

  • Mile 1: 10:11
  • Mile 2: 10:07
  • Mile 3: 10:03
  • Mile 4: 9:07
  • Mile 5: 9:11
  • Mile 6: 8:41
  • Mile 7: 8:21
  • Mile 8: 9:27
  • Mile 9: 9:25
  • Mile 10: 10:00, had .3 after to make it home

The first 3 miles were actually really hilly and in true runner fashion my hard efforts fell on the direction the wind was coming. It always works that way ha! But I’ve really been enjoying my long runs and I think the max I’ll hit and sustain will be 11 at most.

That’s a wrap on week 6 with a total of 20.7 miles of running!

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