I really enjoy 10K training. The intensity feels appropriate for being postpartum, yet I also feel like I am getting to enjoy some hard work. Last week I ran almost 33 miles and had two good workouts!
Monday: 5 mile easy run
Mondays are my busiest workdays, so I kept my run short and easy. I ran five miles in just over 45 minutes, with rolling hills programmed into the treadmill. I can’t wait until I can take out the jogging stroller in a couple weeks!
Tuesday: 7.1 mile progression run
I wanted to run longer, but after a tiring day on Monday (busy day of work and a teething baby), I opted for a tiny bit more sleep instead. I selected a 63-minute treadmill program on iFit – the final 10K of the Boston Marathon course. The first segment featured some steeper climbs and then the remainder was rolling hills. In the final 10 minutes, I picked up the pace to 7.5-7.7 mph. It feels good to finish strong!
Wednesday: Strength training
Full push-ups were virtually impossible for me in the past, but I executed 3 sets of 3-4! The program prescribed 5-7 reps and hopefully I can get there within the next few sessions.
Thursday: 10 mile long run
I started this run knowing that, if Isla slept in until her normal time (and you could set a clock by her), I could log 90 minutes of running. So I figured I would aim for 8-10 miles, depending on how I felt since I was a bit sore from strength training. I felt good physically and was enjoying my podcasts. I alternated between an 8:35 and 9:05/mile pace every 1/2 mile (after 2 miles warm up) and the miles ticked by quickly.
I will say that recovery after long runs looks a lot different now. I chugged some water and ate a slice of toast as I prepped her supplemental bottle (she needs either solids or formula after every nursing session to keep her weight gain on track), then jumped into taking care of her.
Friday: 3.5 mile recovery run
I delayed starting this run because I definitely felt the effects of the previous day’s long run. I sipped on coffee, replied to emails, and waited as late as possible to get moving. Once I started running, I felt better. I set the treadmill for a very easy pace (10:00/mile) and my legs loosened up by the end.
Saturday: 5 x 5 minute fartlek (7.3 miles total) & strength training
I am in the process of relearning how to push myself hard again. I did several workouts during pregnancy, but they all were slightly constrained. I ran one of my favorite fartleks, 5 x 5 minutes at fast tempo with a 2-minute recovery jog. I started at 7:24, averaged a 7:15-7:20/mile for the middle three, and then slowed down a bit to 7:30 in the final interval.
As soon as I got home, I squeezed in two sets of my ReCore2 workout before waking Isla up for the day.
In the afternoon, I recovered with a long stroller walk with Isla and Ryan. We love taking long walks as a family!
Sunday: Rest day!
With such beautiful weather, we could not resist a long walk outside! We walked about three miles.
How was your week of running?
Receive Weekly Running Tips & Motivation
Subscribe for my weekly newsletter and receive a free download of injury prevention exercises for runners.