Vacations are great. Fun, relaxation and lots of indulging. What they are not so great for is sticking to training plans. Last week we enjoyed a family vacation to the Wisconsin Dells immediately followed by a weekend in Lincoln with the Van Kirks for the 4th. I did my best to get my runs in as planned, but I didn’t do so great on was effective cross-training. I also was a champ at eating. Ice cream, chocolate and caramel topped pretzels, brats, s’mores, etc. Not at all stomach or race weight friendly. That’s a whole other battle this time around. That’s neither here nor there.
My hardest run last week was absolutely my tempo run. I woke up early to hit the country roads by our condo at Castle Rock Lake. It was already nearing 70 degrees with visible humidity. Not ideal for running but it did not deter me. I had beautiful scenery and a long empty road. I started my first mile at a easy pace. I had a five mile tempo on tap – a warm-up mile, three goal tempo pace miles, and one cool-down mile. Just as I was finishing the first mile, I saw a nice large hill. Where did that come from? I picked up the pace to try to get a sub-8 min/mile average for the three miles. I finished the first mile in 7:28. I was at the mid-point of another hill and stopped to catch my breath.
About a minute later and with a wipe of the sweat dripping from my head, I started on my next mile. I finished the next mile in 7:17. Again stopping to catch my breath. The hills were killing me. One last mile and I would finally be on cool down. Finally mile was my fastest, 7:06. Phew, I was done, one last easy mile and the torture would be over. Of course the biggest hill was the last one on my way back. I caught up with the family at the playground where I stopped to stretch and cool off on the cool sidewalk.
Monday – 2.5 mile hike with the fam
Tuesday – 5 mile tempo
Wednesday – 30 mins elliptical, 30 mins stationary bike
Thursday – 3×1600 @ 7:35 min/mile
Friday – Walk with the fam (about 2.5 miles)
Saturday – 12.09 miles
Sunday – Rest