Week 5 of training for the Mystic Half Marathon is complete...and it was a doozy!

Total distance for the week: 21.33 miles

I mentioned at the end of last week that I got a cold and was having a bit of a rough go.  I thought it was nearly kicked by last Sunday, but I was most certainly wrong.  The Cold From Hell stayed with me all this week, and made working out a major struggle.

Was it a head cold or a chest cold?  I couldn't really tell.  Should I stop running entirely until I was 100% better, or just rearrange the week and go easy on myself without skipping workouts?  I ended up doing the latter, and while I'm glad I was able to get all of my miles in, I was left with a week of running that basically kicked my confidence down the stairs.

Monday: Rest.  Today was supposed to be a stretch/strength day, but I took it off completely for some extra recovery time--MUCH needed.  My core training for the day consisted of non-stop coughing.

Tuesday: 4 miles, easy pace.  This run sucked all the way around.  I felt good early in the day, so I thought I'd be fine for a late afternoon run.  Unfortunately my chest congestion came back, and I ended up running slower than usual (9:59 avg), started coughing on the last half mile, and just overall did not enjoy being out there.  Blah.

Wednesday: 3 miles, easy pace.  This was supposed to be speedwork day, but no way I was trying that yet.  I did Thursday's workout instead.  I thought I felt up to it beforehand, but yet again was left with a disappointing run that I struggled through, mentally and physically (10:06 pace this time).  The one saving grace was that I did it on the treadmill, so I didn't get as much coughing afterwards from cold outdoor air.

I know I was only a few days into the week, but by the end of this run, I was really stomping myself mentally.  How am I going to PR a half marathon if I can't even run 3 miles with confidence?  When was the last time I jumped above 10 minute miles on a 3 mile distance?  Thoughts like this plagued me all day.  It sucked.

Thursday: Rest.  I took Friday's rest day and moved it to today, in the hopes of finally kicking this thing.

Friday: 7 x 400 intervals.  By Thursday night, I really was finally feeling quite a bit better.  I told myself I was going to get up Friday morning and just kill it.  I even left myself this really super positive note taped to my treadmill:

Edited the language for delicate eyes.  Aren't I just so nice to myself? You can also see my hash marks for counting my intervals.  It's hard to keep track of 7 intervals at 5:30am.

This was not my most amazing speed workout, but I got it done.  I did okay for the first 3 intervals, but during interval 4, I really and truly thought I was going to puke.  I usually do a slow jog between intervals, but after #4 I brought it down to a walk, and considered giving up the last three.  However, I decided to give them a go (with walks between intervals instead of jogs)...as you can see, I wasn't able to push myself very hard for the last three sprints, but I got them done:

(I did a walking cooldown at the end, but turned of my Nike+ as soon as the last interval was over)

This is one of those workouts that I'm not sure if I should have just skipped it for the week, or if it was good that I pushed through it (even if I wasn't at optimal condition).  But either way, it's done.

Saturday: 8 mile long run.  Friday afternoon, I found out that we were leaving for my in-laws for the weekend on Saturday morning.  Normally, my long run is Sunday, but my in-laws live in a super not-runner-friendly area (very high speed limits, almost no shoulder on the road, lots of blind turns, etc).  Plus, it's very rural, so running in the early-morning dark would have been really creepy for me.  The thought of trying to do 8 miles there was painful.  So I decided to cap off this not-great week of training with an 8 mile long run at 5am before we left for the trip.

Surprisingly--it went okay.  It was slow (10:22 avg pace) but a long run can't be too slow, right?  I went easy on myself and felt pretty good by the end.  My cold was FINALLY feeling nearly gone by this morning, so this was a better 8 miles than I was expecting.  Huzzah!

Sunday: 3 miles easy pace.  This was supposed to be Saturday's workout, so I did it when we got home from my in-laws instead.  I was feeling 100% better by this point, and told myself that I needed a run to help me get my confidence back--even if it meant I went a little faster than "easy".  I ended up with a 9:21 average pace, and that was with 3 pretty decent hills mixed in.  I was tired when I got home, but I felt GREAT.  I'm glad I pushed it a bit.  I think I needed a run solidly below the 10 minute pace mark to make me feel (mentally more than physically) like I was getting back on track.

Lessons learned this week:
1. I probably need to give myself an extra rest day or two when I get sick, instead of pushing myself too hard.
2. I have some work to do on my mental game--a few sub-optimal days during illness shouldn't be able to completely derail my confidence in my running abilities.

Let's hope that Week 6 brings a turnaround, both mentally and physically!

How was your running week, friends?

Do you tend to (mentally) beat yourself up pretty easily, or do you have a bit more mental fortitude than I??

What are your tips for keeping up confidence during a rough training week?