Who am I, and what happened to Deb this week? No worries, my training went well; it’s just that I didn’t take the time to take any pictures along the way – until Saturday!

 

After a rough weekend of really crappy weather, I headed outside on Monday afternoon to work in our yard. I carried flower pots, tables, and chairs out of our garden shed, weeded, and pruned another set of bushes. Before I knew it, two hours had passed and I was pooped.

 

  • Tuesday
  • Interval Run – 1-mile warm-up, 1000 meters at 7:56 pace, 2000 at 8:14 pace, 1000 at 7:55 pace, 1000 at 7:56 pace (each with 400 meter easy recovery run), and 1-mile cool-down
  • Yoga For Flexibility
  • Teeter Inversion – 15 minutes

Tired of doing my intervals on the treadmill, and not having access to a high school track mid-day, I hit a relatively flat portion of the W&OD Trail for my repeats. I fit my run in between clients so I was rushed, but got it done.

 

  • Wednesday
  • Strength Training – 1 hour
  • Bike – 16 miles – 1:02:01
  • Yoga Basics

Wednesday afternoon I set up our Ragnar DC team, We Thought You Said Rum (sneak peak here). I also created a private Facebook group for our team, started filling in the info for our team on Ragnar’s site, assigned runners to their selected legs, etc. The afternoon flew by because I was doing exactly what I love to do – organizing an event!

 

  • Thursday 
  • Tempo Run – 1-mile warm-up at 9:14, 6 tempo miles at 8:37, 8:37, 8:09, 8:34, 8:22, 8:32 and 1-mile cool-down at 10:27
  • Yoga For Energy
  • Teeter Inversion – 15 minutes

I met two of my friends at the trail at 5:30 AM for my warm-up mile, and then I was on my own for my tempo miles and cool-down. Since it was still dark and I was pretty much alone except for the occasional biker, I stayed within one mile of the parking lot. While running my cool-down mile it started raining and progressed from a drizzle to moderate rain. By the time I drove home it was raining really hard.

 

  • Friday
  • Strength Training – 1 hour
  • Yoga For Flexibility

I spent most of Friday afternoon running errands, including exchanging my new Asics Gel-Nimbus (affiliate link) for Saucony Triumph (affiliate link). The Asics felt great except for one place where they hurt my right foot where I have an enlarged joint. Since I love my new Saucony Peregrine trail shoes (affilliate link) so much, I opted to get the closest non-trail shoe that Saucony makes. I’ve been wearing them around the house since I got them, and I love them!

 

  •  Saturday
  • Long Run – 11 trail miles at 13:29 average pace
  • Teeter Inversion – 15 minutes

Late Saturday morning I headed over to Great Falls to Riverbend Park to cheer on my friend Meagan who was running her very first ultra, the North Face Endurance Challenge 50K. Once I parked and chatted with a friend who just happened to be volunteering at that spot, I started running east toward Great Falls Park, congratulating all of the 50-milers, 50K runners, and marathoners heading back toward me. I smiled that they were saying, “Good job,” to me, thinking that I was running the marathon, even though I didn’t have on a bib.

Along the way I saw Susan running toward me and she told me that Meagan was behind her. Whew, I hadn’t missed Meagan! With my GoPro (affiliate link) in hand, I snapped this picture as Susan ran by.

NFEC50KSusan
 

Once in Great Falls Park, I immediately saw Meagan with her dad and husband. She was just saying her goodbyes to them as I approached – talk about perfect timing. I turned with Meagan and followed her back toward my car, letting her dictate our pace. Once back at Riverbend Park, we ran past my car and on for about three more miles until Meagan and I said our goodbyes.

NFEC50KMeaganDebTrail
 

The bluebells blooming along the Potomac Riever were gorgeous so I stopped on my way back to take a close-up picture!

NFEC50KBluebellsAndPotomacRiver
 

On my way back to my car, I continued to meet runners, stepping to the side of the trail and out of their way when we met. When I saw my friend Lesley, I offered to turn back around and run a little way with her, but she said declined. 

When I got back to this cool bridge, I set my GoPro down for a couple of strides past it.

GoProDebRiverbendParkBridge
 

Today I’m slightly stiff and recovering from my 11-mile muddy trail run, and I can only imagine how sore the marathoners and ultramarathoners are today. Kudos to each and every one of them, especially my friends Meagan, Susan, and Lesley!

 

Weekly Overview:

  • Weight Training: Monday, Wednesday, and Friday
  • Running: Tuesday – 6.2 miles , Thursday – 8 miles, Saturday – 11 miles (Total: 25.2 miles)
  • Biking: Wednesday – 16 miles 
  • Yoga: Daily except Friday
  • Teeter Inversion: Monday, Tuesday, Thursday, Saturday, and Sunday
  • Average Steps Per Day: 16,465
  • Average Hours Sleep Per Night: 7:03

 

  • Questions:
  • How was your week? 
  • What’s the longest distanced race you’ve run?
  • Did you race this weekend? 

 

Have a great week!

 

Disclaimer:  This post contains affiliate links which means if you click on the blue product link and then make a purchase, I will receive a commission for referring you. You will pay no more or less for the product; however, Amazon will show their gratitude for my referral by paying me.

 

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I’m linking up with Holly at HoHo Runs and Tricia from MissSippiPiddlin for their Weekly Wrap.  Be sure to check out not only the hosts, but the other great bloggers joining in on the fun!

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Happy Running! ~ Deb