Runs:

Sunday, May 9 – Treadmill Run

Run: 6.2 miles.  11:07 per mile.  Strides: 148 per min.  Heart rate: 132 bpm.  Temps: indoors.

A thunderstorm this morning meant a treadmill run for me.

I was not in a mood for a treadmill run, so I did 4 minutes “run”, 2 minutes “walk” intervals.  I tried to do the run parts faster than normal and the last couple of intervals I shortened and bumped up the pace.  The peak speed was around 8.1 mph for 30-45 seconds.  That’s about a 7:24/mile pace and that is probably my flat out top speed right now (or ever).  I guess I can run faster when I try?

I also read from a kindle book the whole time; I’m still not a fan of the treadmill.

Somehow I also forced myself through an at home strength training session.  I write “forced”, because I was extremely tired (comes around once a month), and I did not want to do the strength training today.

Monday, May 10 – Run

Run: 7 miles.  11:52 per mile.  Strides: 158 per min.  Heart rate: 131 bpm.  Temps: 40s-50s deg F.

My allergies are atrocious right now.  This was an easy paced, hilly (398 ft. gain) run.  It felt really good to be running outside again (my body does not like days off of running – technically running on a treadmill is running, but there’s something about being outside in fresh air and sunshine or even overcast skies that seems to be a necessary component in the mood boosting part of running for me).

There were no problems making it to 7 miles, this was a very enjoyable run.

Tuesday, May 11 – Run

Run: 7.2 miles.  10:42 per mile.  Strides: 164 per min.  Heart rate: 140 bpm.  Temps: 40s-50s deg F.

This was a (very rare) medium paced/steady paced, hilly run (409 ft. gain).  I mostly either do tempo pace or easy pace, so it was nice to hit an in between pace.  I didn’t plan to do a faster pace, but since I skipped a tempo run on Monday my legs wanted to go faster today, once I realized it was happening I just went with it.  I ran up a lot of hills faster than normal today. 

I was feeling pretty good on this run.  I did some mobility drills after I finished.  My goal is to do mobility drills twice a week, and the last time I did mobility drills was April 25^th, so I need to work on that.

Wednesday, May 12 – Run/Swim/Strength Training

Run: 8 miles.  11:39 per mile.  Strides: 160 per min.  Heart rate: 132bpm.  Temps: 40s-50s deg F. ~10 am.

This was an easy paced, hilly (383 ft. gain) run.  I felt really good on this run, except when my right glutes started to feel sore about half way through.  I’ve chosen to believe this is just DOMS from yesterday’s faster paced hills starting to kick in.  (DOMS frequently shows up 20-24 hours later for me, so makes sense it would kick in during the run today.)

I did a few strides in the last mile, which is the first time in month that’s happened.  (I know I should do strides, I frequently don’t do strides.)

I’m not sure how swim/weights will go later today.  We shall see.

Swim: ~1.3 mile, 46 minutes, 23 strokes per minute, 1.74 mph, ~40 laps (50 yards/lap). 4pm.

I just did laps of free, breast, and back today.  No kickboard, no leg buoy, no jog belt.

I did 20 laps freestyle without stopping, that’s the 1^st time I’ve done that in a long time (probably 9 years).  I did 3 lengths of fly, 2 of those consecutively.  I can’t remember when the last time I did 50 yards of fly, but I’m pretty sure it was back in the early ‘90s when I was about 12 or 13 (not joking). 

There was a life guard drill during this swim (the manager jumped in and the guards on duty practiced saving her).  I had to get out of the pool for a few minutes because of that, but this was still a very good swim.

I lifted weights for ~55 minutes after the swim, I did not overdo it, and I feel really good.

Thursday, May 13 –Run

Run: 7 miles.  12:01 per mile.  Strides: 161 per min.  Heart rate: 119 bpm.  Temps: 50s deg F.

This was an easy paced, hilly (376 ft. gain) run.  My heart rate is clearly in recovery mode, and I felt very relaxed and peaceful on this run.  I’m currently listening to an audiobook about swimming, the narrator’s peaceful tone, the subject matter, and a very quiet, peaceful morning in my neighborhood made this a very relaxing run.

I did 10 minutes of jump rope after the run, I’m trying to do that once every week or so (this was the second time this year, so that’s better than not at all, I guess).

Friday, May 14 – Long Run/Swim/Strength training

Run: 13.1 miles.  11:21 per mile.  Strides: 162 per min.  Heart rate: 136 bpm.  Temps: 60s deg F, sunny. ~10 am.

This was an easy paced/moderate paced, hilly (579 ft. gain) long run.  This run felt pretty food.  I felt a little tired starting at 9 miles in, but this was a solid effort overall.  No achy leg end of run feeling.  My legs were a bit sore after.

Swim: 1.3 miles, 1.61 mph, 48 minutes, 5 pm.

My legs were achy from the run, but once I got in the water they felt fine.  I did: 2 laps (100 yd each) of breast and free, then 16 laps back (800 yd), then a mix of free, back, and breast with three lengths (25 yd each length) of butterfly.  Also a length of free with no breathing.  4 laps (200 yd) of free and back with the leg buoy.  Overall, this was a really good swim.

Strength training: 6 pm.

I usually don’t do strength training after a long run, but I guess I do now.

Saturday, May 15 – Recovery Run

Run: 7 miles.  11:30 per mile.  Strides: 158 per min. Heart rate: 125 bpm.  Temps: 60s deg F, sunny.

This was an easy paced, hilly (421 ft. gain) run.  My legs were feeling super heavy after yesterday’s long run plus strength training.  After I got warmed up, my legs felt much better.  I did ~15 minutes of mobility drills after I finished running.  I am feeling very tired this afternoon – maybe everything from yesterday is catching up with me.

Running wrap-up

1.)  I think I’m getting better at balancing running, swimming, and strength training.  At least this week was better than the first couple weeks of swimming.  I ran close to 57 miles, swam twice, and did three strength training sessions.

This was a very good week for me.

2.)  My average running pace was pretty good this week at 11:37/mile, especially since I skipped my regular tempo run this week.

Total walking + running miles this week (May 9 – May 15): 71.33 miles (down 4.8 from last week)

Total walking + running miles this year (2021): 1,357.72 miles

Total steps this week (May 9 – May 15): 136,140 steps (down 12,100 from last week)

Total steps this year (2021): 2,588,964 steps

Average steps per day (May 9 – May 15): 19,448 steps (down 1,729 from last week)

Average steps per day (2021): 19,177 steps

Total running miles this week (May 9 – May 15): 56.66 miles (down 5.35 from last week.)

Average running mileage per week (2021): 56.89 miles

Total running miles this year (2021): 1,097.22 miles

Average running speed this week (not including hill repeats) (May 9 – May 15): 11:37/mile.  (25 seconds faster per mile than last week)

Average running speed this year (2021): 11:42 per mile

Average resting heart rate this week (May 9 – May 15): 58 bpm (down 1 bpm from last week)

Average resting heart rate this year (2021): 59 bpm

Elevation gain this week (May 9 – May 15): 2,567 ft. (down 967 ft. from last week).

Elevation gain this year (2021):  47,817 ft.

Average elevation gain per week (2021): 2,479 ft.

Current thyroid medication: 137.5 mcg/day levothyroxine + 5 mcg x 2 times a day liothyronine. Started on Aug. 11, 2020.

Weight, weight fluctuate

Weight: 162.8 lb (up 0.1 lb from last week).

Weight January 1, 2021: 163.3 lb

Weight change since Jan 1, 2021: -0.5 lb

Previous week:  May 2 – May 8, 2021

Next week:  May 16 – May 22, 2021