Welcome to the Weekly Rundown.  This week was full of speed workouts, biking, community, and ended with going back to the trails.  Linking up with hosts Deborah and Kim for this weekly training recap.

Monday 5/13

Run: Speed workout.  I went to the track in the morning to test my 5k speed.  It was ok.  I tried to hold a 6:15 pace for a mile and a half and got through the mile on pace but then faded.  I bookended the 5k speed with tempo pace at 6:40 and that felt too slow – which is progress.  I’ll take progress where I can find it!

Other:  Abs n Arms.  I have slacked off strength training in the month of April and can see how much muscle tone I’ve lost.  So I’ve made it a point to go to the Abs n Arms class with Chris each Monday.  It makes for a really long day, but it’s worth it.

Tuesday 5/14

Run: Coaching Sprint Tuesdays.  Spent the morning at the track coaching the ST group.  I jogged a few easy miles as they ran the workout, shouting tips and reminders as they ran by.  My favorite thing to yell is “SMILE!” because smiling during a high intensity run tricks your brain to thinking it’s easier.  I’ve had athletes tell me after races that they’ve had my voice in their head shouting “smile,” which makes me smile haha.

Other: Coach’s Kitchen.  The EDGE coaches have started to get together each Tuesday to demo workout moves on each other before writing them into classes.  This week was just Robyn and I, and both of us played around with time.  I created an EMOM set (every minute on the minute), where you start the workouts at the start of the minute and when ever you finish is how much rest you get.  Robyn created a countdown set where you had to match your number of reps in less and less time.  Both were hard but fun.

Wednesday 5/15

Run: More speed.  I went back to the track in the morning to do another variation of 5k speed.  Again, I ran 1.5 miles at 5k pace, and again faded after the full mile.  Holding the pace for a longer stretch is proving too hard, and I worry that I am teaching myself “bad habits” in a sense.  Next week, I am going to try a different approach of doing at least 3 miles worth of 5k speed but shorter intervals.  Break it apart and eventually sew it together.

Other:  NEW BLOG POST.  Inspired by my two recent weekends crewing for my friends at ultra marathons, I published a new post: How to Crew an Ultra. 

Thursday 5/16

Run: Easy.  It was a GLORIOUS morning.  One of the best we’ve had in a long time.  Sunshine, warm temperatures, low humidity and zero wind.  One of those morning where you could run forever.  I did an easy 7 miles along the lake before work.

Other: Strength.  In the evening, I met Shawna, another EDGE coach, for a strength workout.  She put me through squats, lunges, hamstring curls and ended with pull-ups.  I still can’t do a pull-up (I really think it’s a shoulder problem), but I am still trying!

Friday 5/17

Run: November Project.  This week, November Project Chicago turned 5!  At the Friday workout, we took yearbook photos and celebrated five years of free fitness and building community.

Saturday 5/18

Run: Easy + Strength.  Easy 4 run and then a strength class with Emily at OYM.  Super chill Saturday morning.

Other:  NP Scavenger Hunt + Matt Fitzgerald talk.  In the afternoon, I continued the November Project birthday celebrations with a scavenger hunt.  Like last year, the leaders created clues for different locations around the city.  At each location, we had to take a photo or video.  I created a color-coded map with all the clue locations, and ended up on a team with two others who had also created maps.  We aptly named our team Type A Plus!  While we didn’t win, we had a lot of fun and got to spend a beautiful day biking around the city.

In the evening, I went to EDGE to listen to Matt FItzgerald talk about his new book Life is a Marathon.  Hearing him talk was inspiring and motivating.  I feel a new fire in my belly to get into the pain cave during races and hold myself to some higher standards.  Exactly what I need for training!

Sunday 5/19

Run: Back to the trails!  Jeremy, Nez, Brendan and I went to Swallow Cliff.  It was a mud fest, but a MUCH needed dose of nature.  I can’t believe how LONG it had been since I ran on trails – Since January 20th!  Realizing that makes me sad considering how much of my weekends were spent on trails these past two years.  I need to get back to the trails more often!

And that’s a wrap!  I totaled 39 miles for the week, with two speed workouts, a fun bike ride, and a trip back to the trails.  I am leaving this week feeling energized.  Getting back out into nature with a trail run helped a LOT in centering me, and hearing Matt Fitzgerald speak has me looking forward to tough training sessions.  Onward we go!

How was your week?  Let’s stay in touch!  Follow me on Instagram or Facebook for more food/fitness related posts.  

Happy running,

Becca