Weekly Workouts: Virtual 10K

Without an actual race for months, now seems like the best time to try something new with my running. Last week I added in a sixth day of running. This week, I moved my rest day to Monday, which is typically my busiest work day. 

I ran 33 miles last week, which felt good. The intensity was higher than I plan for the next few weeks, since I ran a virtual 10k on what would have been the day of my first postpartum race. 

Monday: Rest day

I actually liked having Monday as a rest day. We went on a walk for fresh air. Without a structured workout, I was able to complete my coaching feedback and spent plenty of time with Isla.

Tuesday: 7.3 mile stroller run

Thankfully, our little city in Northwest Indiana is not crowded and we have wide pathways, so I can take Isla on stroller runs. (Ryan is still working from the office, since his type of engineering is considered essential.) I need the fresh air and outdoor runs, especially with all the anxiety of the pandemic. 

We only passed a few people, most of whom provided plenty of distance – except for two female walkers who refused to walk single file. I almost ran the stroller off the path so that one of them wouldn’t brush against it. Even if it were not in the time of the pandemic, such inability to share the path – especially with a stroller! – is just rude. I see these women every time I run, so my plan is to run earlier and hopefully avoid them. 

Wednesday: 5 mile treadmill run & strength training

We had to be at the pediatrician early for Isla’s six month wellness exam, so this run happened early on the treadmill. 

I completed strength exercises from the 10th week of the ReCore2 program. I notice my core strength building up! 

Thursday: One hour (6.6 mile) treadmill run

Hour-long easy runs are so enjoyable. I picked an iFit course with gently rolling hills and mountain scenery and listened to a podcast. I need runs like this right now. 

Friday: 3 mile stroller run

I kept my effort restrained on this run, so that my legs would feel rested for Saturday’s virtual 10K (or as rested as possible off of a normal training week!). 

Saturday: 47:25 10k (8 miles total)

The weather on Saturday morning was not conducive to running: a steady 11 mph wind and a drizzle of cold rain. But I would have been racing in these conditions anyway, so I carried on with my 10K as planned. Plus, not many people were out in bad weather, which simplified social distancing. 

For my warm-up, I ran to a paved 3/4 mile loop so I could run without interruptions. I was worried about burning out, so I started at a moderately hard effort. The wind made it tough for three out of four directions of the loop, as even the crosswind required extra effort. While my effort increased throughout, I never dipped into the well – I kept this around 95% effort. I finished in 47:28, with splits ranging from 7:34-7:41/mile.

I felt really proud of that effort! It was over a minute faster than the 10K I ran at 16 weeks pregnant last year (and in worse weather), even if it was minutes off of my PR of 43:52. 

I really enjoyed running a 10K like this. It was a good fitness assessment without being too tiring. I’m doing another virtual race in May for my athletes and I think I will do the 10K again to see progress!

Sunday: 3.1 mile stroller run

Ryan and I took Isla out in the stroller for a family recovery run. The weather was beautiful, and we got out early enough to avoid people. 

Linking up with Weekly Rundown! 

How was your week of running?
Are you participating in any virtual races?