Running Down the Dream: June 2022

June 2022 in review!

Total mileage for the month: 333.3 (that total worked out nicely!)

May 30-June 5: 75.0
June 6-12: 83.4
June 13-19: 83.9
June 20-26: 60.7
June 27-July 3: 84.3

June 11, pre-long run

June 28 Track Tuesday!

Races:

None this month

Post-June 21 track workout

Workouts:

June 7: 2 x (8 x 1:00 on/1:00 off) with 5:00 between sets, 10.4 miles total. A good effort-based starter workout that was harder than I anticipated! I averaged 5:44 for the ons, with most of them in the 5:40s. It was humid [story of the summer here]!
June 10: 1:00, 2:00, 3:00, 4:00, 3:00, 2:00, 1:00 with 2:00 jogs at 5k, 8k, 10k, threshold, 10k, 8k, 5k efforts. Paces were 5:40, 5:55, 5:58, 6:11, 5:58, 5:59, 5:21 (the last one was definitely harder than 5k effort but I felt good so let loose), 9.5 miles total. This wasn't too hard of a workout but everything sub-6:00 had me breathing quite hard - but then I'd be fine within 45 seconds of the jog. All of my jogs were in the 7's, which only happens when the workout isn't killer, hah.
June 14: 4 x 1:30 hills at hard (6:03, 6:09, 6:10, 6:08) with 3:00 jogs, 4 x 2:00 at 10k (5:45, 5:44, 5:50, 5:41) with 1:00 jogs, 4 x 1:00 at 5k (5:32, 5:47, 5:40, 5:39) with 1:00 jogs, 11.2 miles total. I like doing shorter reps when it's hot and humid because I die a lot less with recovery jogs splitting things up - I would have really struggled with something like a 4 mile tempo on this morning of 78* with a 73* dew point, but I was pretty happy with this one. Casey ran the hills and 2:00s with me, making them feel much easier than running solo - both of my workouts the previous week were alone, which made me appreciate the difference.
June 17: 5 x 3:00 at 10k (5:58, 5:56, 5:58, 5:57, 5:53) with 2:00 jogs + 5 x 0:45 at hard (4:59, 5:06, 5:05, 5:13, 5:08) with 1:15 jogs, 10.3 miles total. I felt really sloppy on this workout, but it made me appreciate how smooth I'd felt on the June 14 workout! I did the 0:45 reps on a slight decline; Strava said I went down 7-10 ft per rep, which isn't much but it sure felt like it helped my turnover. I am not sure why I felt flat on this one but I got it done.
June 21: 8 x 600 m at 5k goal pace with 200 m jog recoveries on the track. I positive split the heck out of this one, but averaged about 5k goal pace (2:12, which is 5:50 pace): 2:07, 2:08, 2:10, 2:10, 2:14, 2:15, 2:16, 2:15 (9.2 miles total). The first 4 felt pretty good, the last 4 pretty bad (probably because I started out too fast) - but sometimes a race feels like that, so it was good to push through!
June 24: 15:00 threshold, 5:00 jog, 4 x 1:00 on/1:00 off. I averaged 6:01 for the threshold via 6:04, 6:01, 5:56, and the 1:00s were 5:15, 5:27, 5:14, 5:14, which is really fast for me so my watch was probably wrong. I then tacked on another 3:00 threshold at 5:50 (so actually faster than threshold) to help Casey finish her workout (10 miles total). I felt super good on this one, so maybe I was actually running 5:14 pace and it was because I was in a cut-back week!
June 28: 10 x 400 m (1:25, 1:24, 1:25, 1:25, 1:24, 1:24, 1:23, 1:24, 1:24, 1:23) + 4 x 200 m (0:38, 0:39, 0:39, 0:39), all with 200 m jogs on the track (10 miles total). Casey and I matched pretty perfectly on this workout and took turns leading. My first 200 was 0:38.9, but yay for breaking 39 (really I am happy anytime I break 40, so these were all great but boy did they hurt in a different way).
Strides: June 2, 6, 13, 20, 27.
Doubles: June 7, 14, 28, 29. This month might be the first time I've run mileage in the 80s with only one double in a week - I'm not 100% sure, but I feel like I've always done at least two doubles when running 80+. Take the milestones when you get 'em, right?!
Strength training: Twice a week, every week.
Favorite workout: June 24 felt really great and it included threshold, so it wins! I do enjoy track work and speedy stuff but it isn't my strength.

#jubilantjune

Jubilant

Long Runs:

June 4: 18.2 miles (7:30) - when you have no schedule and decide to run 18, just narrowly being talked out of 20, you know you felt great.
June 8: 12 miles (8:12), medium long. I am used to 8 and 4 on Wednesdays after a Tuesday workout, but not 12 at once. It makes a difference!
June 11: 17 miles (7:55) with the group and the Bass Pro Recycle Run, and it was toasty!
June 15: 12.1 miles (8:22), medium long. I spent most of this run pondering why the Wednesday medium long run after a Tuesday workout is hard for me; it seems like it should be nothing after all of the 20+ mile workout Saturdays followed by medium long run Sundays I've done. I decided it's a combination of work, dew point, and my current workouts being 5k pace, which are harder on me than threshold and marathon pace stuff.
June 18: 18.3 miles (7:58). It took me awhile to get going on this one but I finished feeling great!
June 25: 13 miles (7:48), which was a cut-back alright!
June 29: 11 miles (8:11), medium long and Sean's going-away run with a Miles from Mentor group of 14 runners!
Favorite long run: June 4, because it felt amazing. I didn't do any workouts or doubles that week and that sure makes a difference.

We're glistening

Post-long run on June 18

Post-July 24 workout

Running Highlights:

I'm a rabbitELITE for the second year - I'm officially on the 2022-2023 team and am really thankful for the support and community!
I'm working with a coach again, fellow rabbitELITE Nick Klastava. I started on June 6, so you'll notice differences in my training this month. The changes I've noticed are fewer doubles (starting with 1/week and now up to 2/week), longer Wednesday morning runs (11-12 miles, in lieu of 8 a.m. and 4 p.m.), and a more steep cut back week (~30% reduction).
This blast from the past popped up on my local Fleet Feet's Facebook page when I looked up a track meet date.