Back in February, I had a few issues with my legs not feeling so good. I figured it was caused by overuse as the training plan that I had been following was a little overeager. The mileage that it was calling for was a little intimidating. 40 mile weeks are great for some people and in theory I like them, but come on, Slacker over here. Weeks 2-5 hitting 40 was yowza! I never actually hit that mileage but I was running more than I was used too. After the ugliness that was the Heart & Soles 10K, I took a week off resting my ankle, Achilles and basically my left leg and started fresh with a new plan. A Slacker Plan. I tried using it leading up to my half in March and I am planning on continuing with it through SLO and for the beach half I want to run in May (doh!).
I thought about what worked for me before 3 days a week and then I considered the fact that I want to run more races this year and continue to improve my times ( sub 2 please?!). Plus there was my goal of hitting 750 miles this year. So I decided on 4 days a week and decided to call it 4-5-6-SLR.And either 1 long run (L), or a track workout (S) or a race (R) on the weekend. Why does it need a name? Because I like names. Why so many letters? When I figured out the SLR almost looked like Slacker, I tried really hard to come up with a word for C or K, but no luck yet. 😦 Maybe someday I can graduate to 5-7-9 🙂 Kind of random, but does anyone else remember that store?
There are no set days and I can switch of the mileage and work out when I want. Plus, with 3 different towns and a treadmill to choose from, I have a lot of flexibility. And I don’t get frustrated when I miss a Track Tuesday or hill interval Wednesday because I can do them on whatever day I feel like it. Now I don’t feel guilty for never running on Fridays. 🙂 I would like to get to the point where a weekend long run is at least 10 miles; every week. I’m not there but I’m working on it.
So with that being said, after Monday’s crazy rain and a Tuesday rest, I headed out Wednesday for a quick 4 miles. I wasn’t feeling the run for some reason so I wanted it done quickly. I was aiming for as close to 5k race pace as possible. I had missed my Wave Rider’s so I ran in them that night. Maybe it’s all in my head, but I am faster in those shoes. My first mile included a little warm up and then I was off. Miles 1-3 felt good, I hardly felt like I was pushing. When my Garmin chimed at mile 3, I saw a chance to push. If I pushed- hard- I could pull off 4 miles in what was my very first official 5K time- 35:44. So I pushed. 4 Miles- 35:35-holy crap. This left me on the backside of the lake so it gave me plenty of time to walk it out and breath after. I was super stoked.
Thursday called for 5 easy miles. The first 2 miles were pretty good, but by starting my 3rd lap, I knew I wasn’t completing 5. My ears were freezing. I can’t stand cold ears, they hurt, so I figured one more lap would bring me to 3.5 miles and I would be done for the night. Which I was ok with because there were a few border collies out for an evening walk. They looked well-behaved, but then I never expected to be attacked by one in the first place a few years ago. I admit I never took my eyes off of them when I ran past and my hand may have strayed to my pepper spray. I had a 1/4 mile left to complete when I got to add a new animal to my animal encounter list-
Yep, these guys are actually pretty scary when they charge you and then try to follow you. Great for a strong burst of speed at the end but freaky. Then I realized they were between me and my car. Boo.
My weekend looks pretty clear. No complaints, I would love to sleep in. I need to get in a long run and an easy run at some point but other than that, nothing. I can’t even begin to say how much I am looking forward to that. 🙂
Anyone else have an aggressive goose (or any animal) encounter?
How was your week? Anyone racing this weekend?
7 thoughts on “Slacker Reboot -Training to SLO (and beyond)”
There are geese at the park I run at, and they can be pretty aggressive! At the same park, I was running one time and got side swiped by a runaway Turkey.
I never noticed them that close before. And when it did charge me it took a moment before it sunk in, I was in shock :). A runaway turkey?? Like a wild turkey? Yikes!
I am still running 3 days a week and would like to put in a 4th day but just have’t decided when. Maybe an easy treadmill run after a weights session? I need to get some speed work in for reals but I am not sure when to fit it in.
I haven’t had any animal encounters, but it is always in the back of my mind. Where do you keep your pepper spray? I need to get a small one, but I don’t want to shove it in my bra 😉 It’s crowded enough in there!
I need to work in some weight training but never want to :(.
I keep my pepper spray on my belt but I have run with it in my hand before. It has grooves that line up with your fingers.
Cross Training can be your C!!! (Sorry I realize this was written a year ago, but I just signed up for the SLO half and I’m really excited so I’m trying to read as much as I can about it.)
Cross training could totally have been the C! I never even thought of that! SLO is an awesome race, I am looking forward to this years race- it’s going to be great! Are you local to the area?
No, sadly. I was born and raised in Northern California (about 10 hours from there) and now I live in Iowa. But it is my favorite place ever and my entire family attended Cal Poly, so we all look for excuses to head that way any chance we can get!! So I’m hoping to make this race an annual thing.
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