The Rosy Wanderer

Another week of training, which was a down week in terms of mileage, but racing is back again this week! This gave me some new motivation to keep me going.

Monday

Oh Mondays…yeah, I was lazy again. Sigh.

Tuesday

My normal tempo day. I tried to hit a mid-10-minute pace with a 45/15 ratio, but I only hit 11:27 for my tempo potion. I tried to do this as a variation of the 90/30 the website calls for, but I am still slower than its prediction.

On the call, I asked Coach Twiggs his opinion, and he told me to try a 2-minute / 30-second ratio.

Wednesday

I walked 1.6 miles for 25 minutes and did a 10-minute HITT workout on Apple Fitness. It was a fine workout, but nothing special.

Thursday

On top of my cadence drills and acceleration gliders, I tried coach’s suggestion of a 2 min/30 sec. pace and I was able to hit 10:37 pace, so I was thrilled! I got in 3.7 miles overall for the day, but this gave me some confidence for race day. I was a bit tired, but I was sure this would help. My 5K PR was around a 10:30 pace, so if I could do that and a little, a PR would be very achievable. I even got my lunges, step ups, and deadlifts in after the run.

Friday

Another very lazy day…

Saturday

Today was the big day – the Yiasou Greek Festival 5K! Read a full recap here, but I did a great job today. I set a new 5K PR, and I am very confident I can continue to get better in the future.

When I got home, I did a 20-minute HIIT workout since I was feeling so good.

Sunday

Today was my first time trying water running. I bought a flotation device a couple of weeks ago and finally got to try it out. This is something Coach recommends. I had 45-minutes of cross-training on the schedule and decided to do this. It was really hard to get the hang of and didn’t really feel like I was “running.” I didn’t feel tired, just kind of bored. When I got out of the pool though…yeah, my legs felt like jello. It was a good workout, and I was glad that I did it.

Training Takeaways

It’s hard to believe we are 9 weeks into Dopey training. Next week is a big week for me with Around the Crown 10K, but it also closes the first phase of my Dopey training. After that, things get more serious with longer distances and trying to get better endurance – kicked off by a 20-mile run! That’s the longest I trained when I did Chicago in 2021, so whew! Training is getting real!