Covered Bridges Half Training Week 2-3/28-4/3

April 5, 2016

Woah, how is it April already?! This week was filled with loads of runs and fun. 


Image: Covered Bridges Half Marathon 

One of the highlights….if you click on the left picture I made the Meb Selfie! 

Monday 3/28 – 5 miles | 12:40 min/mile + 6 x 100 meter strides

Downtown DC route – this time I ran clockwise towards the Capitol, with an average of 12:40 min/mile (12:49, 12:38, 12:39, 12:41, 12:34).  Completed 6 x 100 meter strides on Pennsylvania…legs were tired. 

Tuesday 3/29 – Rest Day 

Foam rolling and stretching. 

Wednesday 3/30 – 4 miles | 12:43 min/mile 

Recovery run out and back towards the Shaw neighborhood.  Average 12:43 min/mile (12:45, 12:43 ,12:46 ,12:39).  Based on that, I probably could pick it up a bit for my Monday workouts.  

Thursday 3/31 – Rest Day

Missed barre this week, but was able to attend an event hosted by Potomac River Running Arlington.  Meb, oh you know the 2014 Boston Marathon winner + Olympian + Team USA 2016, was in town for the Cherry Blossom 10 Miler and was the guest speaker.  I arrived close to 5:30PM and (finally) met my blogging buddy, Kim (we proceeded to run into each other on Friday and Sunday).  

I attended the event with my friend Emily, her co-worker Olamide, and the Oiselle ladies.  If you ever get an opportunity to see Meb, you should! He is such a great speaker and inspiration.  

Friday 4/1 – Rest Day

Did a little shuffling with my schedule this week since I had the Marine Corps Marathon 17.75K and Cherry Blossom 5K this weekend. I took some PTO (paid time off) so I could volunteer at the Cherry Blossom Expo (volunteers receive guaranteed entry for the next year).  

I signed up for t-shirt exchange…which happened to be right by Meb! Funny, right?! 

Afterwards I met Cliff for some sushi at Raku.  I thought Cliff’s dish was super pretty.   

Saturday 4/2 – 7 miles | 14:17 min/mile + 4 mile recovery 

I signed up for the Marine Corps Marathon 17.75K and holy moly hills! With Kelly pre-race.  

I had a 7 mile long run on the schedule, so I decided to use the first 7 miles as my long run and the last 4 miles as recovery.  Those miles were tough! I had to walk several of the inclines, I finished with an average of 14:17 min/mile (13:41, 14:38, 13:42, 12:57, 16:15, 14:15, 14:30).  Recap to come! 

Sunday 4/3 – 3.1 miles | 14:26 min/mile

A chilly/windy day for the Cherry Blossom 10 Miler and 5K – recap to come as well.  I let Cliff take the lead and we mixed it up with some running and walking.  The last mile we had a consistent run/walk ratio of 1:1 and during those 60 seconds of running we were in the low 9s or 10s – Cliff can sprint!  This was a nice confidence booster that I shared with my coach. I’ve usually been in the 11s when I run my pickups, so this told me I may be holding back a bit.  We finished with an average of 14:26 min/mile (14:54, 15:14, 13:16).

After a post 5K brunch, I visited my parents and picked up my ROLL 8 Recovery (I talked about it during my Friday Five). Looks scary, but it definitely felt good on my tired legs.   Review/video to come. 

Weekly Total:  23.1 miles | 4 Runs

Year to Date: 220.86 miles | 43 Runs

How was your weekend? 

Have you ever met a running “star”? 

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18 Comments
      1. Run Jenny Run

        Good to get the mileage in. Can’t wait to get back in tip top shape πŸ™‚

    1. Sounds like a great week and a great job on those races! I didn’t know volunteering for Cherry Blossom gets you guaranteed entry for the following year. That’s definitely good to know.
      Chaitali recently posted…Making running fun againMy Profile

      1. Run Jenny Run

        Yes, you should! Come volunteer with me at t-shirt exchange next year haha (I’ll probably do it again).

      1. Run Jenny Run

        I would like to do the 10 miler again next year. I love it.

    1. What a great week! That sushi looks delicious…nom nom nom. And I didn’t realize volunteering gave you a guaranteed entry. I may have to do that.
      I got to meet Alistair Brownlee right after he won his gold medal in Triathlon at the London Olympics. It was super cool!!

      1. Run Jenny Run

        Yes, you should definitely take advantage of that for next year.

    1. Your splits are impressively consistent on M and W’s runs! Awesome job!

      That’s so cool that you got to be in Meb’s presence! haha

      I don’t think I’ve ever met any professional running stars but I have met blog running stars like you! πŸ™‚
      Kristina recently posted…Yesterday I Tried to be CoolMy Profile

      1. Run Jenny Run

        I think that everytime I review them! If I could get a quarter for every match lol. Blog running stars – that is a good πŸ™‚ Then I have met several!

    1. I have a friend who also did the 17.75k and Cherry Blossom 10 Miler back to back! The ladies in my running group were joking about how none of us were going to show up to our weekly bootcamp classes until today. (I only did the Cherry Blossom, and my quads were HURTING until this morning!)
      That’s so cool that you got to see Meb’s talk while volunteering! I’m sorry I missed it but there’s video of it online that I’ll watch eventually πŸ™‚
      Holly recently posted…Credit Union Cherry Blossom 10 miler 2016 Race Recap!My Profile

      1. Run Jenny Run

        Congrats on finishing the Cherry Blossom! That is great they video taped Meb’s talk, I had no idea. I knew a couple ladies who ran both as well – rockstars! Hope your recovery is going well.

    1. How cool you made the Meb selfie!! πŸ™‚ Sounds like a great week! Great job in your two races! Your roll 8 recovery massage roller looks interesting!
      Sharon recently posted…PRracer Gear GiveawayMy Profile

      1. Run Jenny Run

        Hehe, I loved how we were all leaning in – there was plenty of angle to get us all in. Hope you are able to try the R8…love it.

    1. Looks like a great week of training and I love that you were able to attend an event with Meb πŸ™‚ I saw Meb at Chicago Rock n Roll last year but there was a huge line to take a pic with him so I ended up just gawking at him from the side for a bit. Next time I’ll have to suck it up and get in line.
      Sun recently posted…White Chicken ChiliMy Profile

      1. Run Jenny Run

        Thanks! I’m catching up on old posts and comments now πŸ™‚ Reading yours as well. I promise I’ll update DC Happy Feet when I get back haha

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