Hello there! My ever exciting training recaps that I haven't posted in a couple weeks.
The past week and a half or so have been just ugh. I have a cold that just won't quit (although it seems it finally might be tapering off!) and having some Crohn's symptoms which is starting to give me anxiety. I am going next Monday for a sigmoidoscopy (yay for not having to have a full colonoscopy yet) and hoping to get some answers.
I am trying to be all zen about shit at the moment (since stress usually makes symptoms worse) but my half marathon is in a couple of weeks and the fact that I feel less than ideal is effing with my head (and no bathrooms on the course, yay!). My GI doc who moved to a different practice reduced my Remicade dosage without consulting my new doc at the practice and I am just thinking it was a dumb move and might be reaping the results of that now.
Anyway, stay zen about it, right? And, trying to ignore the crappy string of runs I have had.
Things I am enjoying? The FitBit Charge HR I got for Valentine's day! Love love love having the heart rate. The bf definitely was listening to me complaining about how my Garmin vivofit didn't have it!
Week of 2/8/16
Monday - 4.36 miles 40:42 pace 9:22 Unintentional progression on this easy run.
Splits: 10:01, 9:48, 9:06, 8:48, 8:33 (.36)
Tuesday - Too icy for outside - .5 mile run to gym wu then TM fartlek total 4.08 miles in 35 mins 8:34 pace - .5 mile cooldown
Evening - strength class at P4S medium weights higher reps mixed with cardio
Wednesday - Cross train: 1 hour - 30 mins on the bike 30 mins total body weights
Thursday - Progression 10K 6.2 miles 54 mins 8:45 pace
Friday - Rest
Saturday - TM long run 11 miles 1:45 9:33 pace HR 146
Sunday - 6.32 miles 60 mins 9:29 pace HR 129
Total miles: 32.96 (and don't think realizing later that .04 didn't make me a die a little inside)
Week of 2/15/16
Monday - 7.5 miles 70 mins 9:10 pace - longer easy effort with the day off HR 125
Tuesday - 5 miles 44 mins 8:41 pace HR 150
Wednesday - Easy run 3.2 miles 33 mins 10:21 pace HR 132
Thursday - Tempo - 4.6 miles 40 mins 8:41 pace HR 156
Friday - Rest
Saturday - 10 miles 1:44:18 10:25 pace awful long run, just brutal HR 146
Sunday - 18 mins elliptical to loosen up my legs / 4 miles 41 mins 10:15 pace as recovery which felt awful HR 135
Total miles: 34.3
Two more weeks of long runs before the half. I would really love to have a good one after how meh running has been the past week.
Wednesday, February 24, 2016
Tuesday, February 9, 2016
Half Marathon Training 2/1/16 - 2/7/16
Another week down.
I did most of my runs outside! Yay! This girl who hates winter is really loving winter running. Minus this week. The highs coming up this weekend will most likely put me on the treadmill. I just can't with highs hovering around 20. No. Plus ice. I had to do speedwork today and hit the treadmill since I would have wiped out.
I went to use my Garmin to run with that and mapmyrun simultaneously to find it dead. Then the next day it wouldn't pick up satellite and I was too anxious to run so just said f the comparison for now. But splits below are from mapmyrun data and still untrustworthy. I mean look at Sundays run? Yes I was running too fast for an easy run because I was breathing hard and just trying to get it over with but those paces are not paces I run!
I don't mind much I just know that it is false data and feel like I shouldn't be promoting that I am actually running those paces if that makes sense. If people use it as a serious tool to gauge progress for a goal race I feel bad for how inaccurate it is!
Week of 1/31/16
Monday - 4.58 miles - 42:12 9:12 avg
Tuesday - 1 mile to/from the gym - pace run 4.25 miles 36:00 8:28 pace
Wednesday - morning - hit the spin bike for 45 mins with upper body weights. In the evening - Pace 4 Success "beach booty" class 30 mins of glute/leg work (incredibly sore the next day!)
Thursday - 6.73 miles 54:23 8:04 pace Splits: 8:17, 9:01, 8:43, 6:53, 9:09, 9:03, 7:44 (.78) - that 6:53 is definitely wrong (mapmyrun) but a good tempo on sore legs!
Friday - Rest
Saturday - Long run - "11.08 miles 1:42:39 pace 9:15 Felt pretty damn good. Weather is perfection for running. Fast finish at HM pace.
Splits: 9:27, 9:34, 9:14, 9:37, 8:50, 10:01, 9:51, 9:42, 9:37, 8:34, 8:38
Sunday - 4.08 miles 31:22 pace 7:41 All lies. Mapmyrun I wish I was this speedy.
Splits: 7:59, 7:26, 7:21, 8:03
Total miles: 31.72
Happy that I cut back to 5 days of running and added back in that cross train day - and still came out around the same mileage as with 6 days of running. Also a couple solid strength workouts. I need to do a review on Pace for Success but adding a couple of their classes a week will force me to strenght train. Plus they have 30 minute ones which are SO doable.
I did most of my runs outside! Yay! This girl who hates winter is really loving winter running. Minus this week. The highs coming up this weekend will most likely put me on the treadmill. I just can't with highs hovering around 20. No. Plus ice. I had to do speedwork today and hit the treadmill since I would have wiped out.
I went to use my Garmin to run with that and mapmyrun simultaneously to find it dead. Then the next day it wouldn't pick up satellite and I was too anxious to run so just said f the comparison for now. But splits below are from mapmyrun data and still untrustworthy. I mean look at Sundays run? Yes I was running too fast for an easy run because I was breathing hard and just trying to get it over with but those paces are not paces I run!
I don't mind much I just know that it is false data and feel like I shouldn't be promoting that I am actually running those paces if that makes sense. If people use it as a serious tool to gauge progress for a goal race I feel bad for how inaccurate it is!
Week of 1/31/16
Monday - 4.58 miles - 42:12 9:12 avg
Tuesday - 1 mile to/from the gym - pace run 4.25 miles 36:00 8:28 pace
Wednesday - morning - hit the spin bike for 45 mins with upper body weights. In the evening - Pace 4 Success "beach booty" class 30 mins of glute/leg work (incredibly sore the next day!)
Thursday - 6.73 miles 54:23 8:04 pace Splits: 8:17, 9:01, 8:43, 6:53, 9:09, 9:03, 7:44 (.78) - that 6:53 is definitely wrong (mapmyrun) but a good tempo on sore legs!
Friday - Rest
Saturday - Long run - "11.08 miles 1:42:39 pace 9:15 Felt pretty damn good. Weather is perfection for running. Fast finish at HM pace.
Splits: 9:27, 9:34, 9:14, 9:37, 8:50, 10:01, 9:51, 9:42, 9:37, 8:34, 8:38
Sunday - 4.08 miles 31:22 pace 7:41 All lies. Mapmyrun I wish I was this speedy.
Splits: 7:59, 7:26, 7:21, 8:03
Total miles: 31.72
Happy that I cut back to 5 days of running and added back in that cross train day - and still came out around the same mileage as with 6 days of running. Also a couple solid strength workouts. I need to do a review on Pace for Success but adding a couple of their classes a week will force me to strenght train. Plus they have 30 minute ones which are SO doable.
Thursday, February 4, 2016
TOL: Running and Hunger Lately
Happy Thursday!!! Linking up with Amanda per usual, thanks for hosting! I have been a day ahead all week in my
thinking so glad that the end is almost near.
The only thing that forced me out of bed this morning to run is
knowing tomorrow is a rest day. It is strategically placed on Fridays to get me
up and out throughout the week. Just x more workouts until rest day is a lovely
mentality.
Can we talk about the weather? That is a fun place to start.
I have had some really lovely runs lately. Shorts weather makes me so so happy! I wore a long sleeve shirt on my run the other morning with shorts and it was too much. Spring hurry your ass up, I am ready!
I am typically not a bad weather runner. In fact, I am typically the first person on a treadmill when the weather isn't perfect. This morning though running through the misty rain was really invigorating! Had some muddy legs to show for my tempo effort as well.
I have also by and large stopped using my Garmin on runs to try and run by feel. Some times I go totally watchless and let my Garmin vivofit pick up the activity (which is always way off but it is something) and other times I use MapMyRun. Let me just say, I call BS on MapMyRun. The first run was an easy run (I usually TRY to stay above 10 min miles on easy days) and the second was a tempo but look at that suspect 6:53 mile in there. Just, no. Maybe high 7's but not that fast.
It is what it is though. I will one of these days wear my Garmin and use the app just to see variance for real. If only my Garmin didn't take a million minutes to get satellite. Ain't no one got time for that in the morning darkness.
My hunger has been all over the place. I am playing around with calories and macro's in an attempt to lean out a bit. I feel like it is a process to try and figure out what works best for your body. I just know that how I eat now is maintaining. I have been around the same weight for a while now. I didn't realize how much I was undereating carbs (according to "experts"). I also think I am undereating calories. Time will tell.
I have also ditched the daily scale habit! I physically removed it so now I have to take it out to weigh myself and am only permitting myself a Friday weight check. My weight fluctuates by up to 5 pounds or so day to day. I am a rational human being and understand it happens but it does play on the way I see myself on a day it was above what it should be. I will never ditch the scale but I think this is a healthier balance.
On the food topic these made me laugh:
 |
| I say this all the time - I fight my former overweight self on the daily! |
LOL to the last one but luckily my BF knows me well. I am talking about the next meal before I have had the current one. It's a problem. He is always bringing me food. I am a-okay with that. It is fun to laugh about how I eat more than him. Luckily he finds it all endearing (but not when I am hangry, there is nothing cute about that).
And now, I need a snack. All this food talk has made me hungry again! Happy almost weekend!
Anyone else us MapMyRun? Thoughts on the accuracy?
Monday, February 1, 2016
Half Marathon Training 1/18/16 - 1/31/16
What a crazy couple of weeks it has been! (I am a broken record I think I say this constantly).
The work world is a bit just...blah at the moment. I love my job but knowing you won't be there for much longer REALLY makes some of the motivation waiver. But, I am determined to not slack.
Minus - I have stopped being "early" to the office...I have an option of taking a train and getting into the office around 8:40 or another that gets me in at 9:05 and let's just say I have been taking the latter more often than not. That extra little time at home after my workouts has been glorious.
Snowmaggedeon hit us along with icy temperatures and black ice on the roads so most of my miles the past couple weeks were on the treadmill.
Last week was also my birthday and while it didn't change up my workouts or anything I was a little lax with the food choices and ate a bit too much sugar - by Saturday my stomach had enough and I had to reschedule brunch. I was able to rally for a long run later on but stomach felt horrible.
I am also so touch and go with my thoughts on running. Having a goal to work towards is both motivating and disheartening. Trying to PR is HARD. Some days I just want to phone in the workout. I feel like I am never going to be able to run a half at 8:30 mm. I am just anxious to race and see where I am at. Hoping the work pays off (at least for sub 2 if I am not back sub 2 I will get angry!). Anyways without further ado the past couple weeks:
Week of 1/18/16
Monday - 5 miles easy - 47:36 9:31 pace
Tuesday - 4.5 miles 39:00 8:39 pace Easy mile warmup 3 x 1 mile - 8:00, 8:00, 7:58 .25 jog between. Paces were sustainable. No cool down
Wednesday - 3.11 miles easy - 30 mins 9:38 pace
Thursday - 4 miles 34:30 8:37 pace - short warm up then eased pace to 8:30 where I stayed most of the time before going down to 8:00
Friday - Rest
Saturday - 9.5 miles - 1:40 - 10:30 pace
Sunday - 3.47 miles easy (untimed)
Total miles: 29.58
Week of 1/25/16
Monday - 6 miles - 57 mins - 9:30 pace
Tuesday - 4.5 miles 40 mins 8:53 pace - a few mins warm up then dropped to HM pace
Wednesday - 3.1 miles - 33 mins 10:38 pace + strength
Thursday - 5.15 miles tempo - 45 mins 8:44 pace
Friday - Rest / little strength
Saturday - 10.02 - 1:42:42 10:08 pace
Sunday - 3.5 miles - 36:52 10:32 pace
Total miles: 32.27 miles
There was also more strength in there the past couple weeks. Trying to get back on track. My pullup goal is slow going. My grip is getting better and I am getting better with the band assist. Still a long way to go and honestly feel like it will take all 2016 to do one!
I also got a Groupon for 2 months unlimited at a bootcamp place I like. Was a great deal and they have 30 min classes which are perfect.
And the training continues!
Monday - 5 miles easy - 47:36 9:31 pace
Tuesday - 4.5 miles 39:00 8:39 pace Easy mile warmup 3 x 1 mile - 8:00, 8:00, 7:58 .25 jog between. Paces were sustainable. No cool down
Wednesday - 3.11 miles easy - 30 mins 9:38 pace
Thursday - 4 miles 34:30 8:37 pace - short warm up then eased pace to 8:30 where I stayed most of the time before going down to 8:00
Friday - Rest
Saturday - 9.5 miles - 1:40 - 10:30 pace
Sunday - 3.47 miles easy (untimed)
Total miles: 29.58
Week of 1/25/16
Monday - 6 miles - 57 mins - 9:30 pace
Tuesday - 4.5 miles 40 mins 8:53 pace - a few mins warm up then dropped to HM pace
Wednesday - 3.1 miles - 33 mins 10:38 pace + strength
Thursday - 5.15 miles tempo - 45 mins 8:44 pace
Friday - Rest / little strength
Saturday - 10.02 - 1:42:42 10:08 pace
Sunday - 3.5 miles - 36:52 10:32 pace
Total miles: 32.27 miles
There was also more strength in there the past couple weeks. Trying to get back on track. My pullup goal is slow going. My grip is getting better and I am getting better with the band assist. Still a long way to go and honestly feel like it will take all 2016 to do one!
I also got a Groupon for 2 months unlimited at a bootcamp place I like. Was a great deal and they have 30 min classes which are perfect.
And the training continues!
Thursday, January 21, 2016
TOL: Random Tangents
My brain is in overload these days and I am incapable of coming up with any original content so thank goodness for a Thinking Out Loud post! Of which, don't expect any rhyme or reason.
Even though this is a short week I feel done. And it is only
Thursday. It has been just over a week since we found out our network is
shutting down. I have been overwhelmed by the amount of support and people
reaching out. At the same time I have had a few people come out of the wood
work with snarky comments and I just want to punch them.
Honestly, I will be fine. The only thing I wish I knew is if
I am staying through to the true end. I helped put the lights on when we
launched three years ago, I feel emotionally invested to want to turn them off
on the last day. In due time I will know.
I mentioned in an earlier post that my hamstring issue isn’t
serious and is mostly gone now.
In its place now however is a pain on the ball of my foot.
REALLY? Doesn’t always hurt and I cannot make it hurt by pressing on it or
anything. Just usually comes out when walking or running. Super fun. But do not
worry, Dr. Google is giving me some helpful advice. Like don’t run. I’ve run
every day for the past week, so clearly heading that advice.
If one more person posts how happy they are for the blizzard
I may scream. Because for me? This means making sure we are staffed over the
weekend and arranging to put staff up in hotel rooms. NOT. FUN. I wish I had a
crystal ball to know just how bad it will be.
Speaking of storm, tomorrow is my rest day. Considering I
haven’t had one since last Wednesday I was REALLY looking forward to it.
However, now I am thinking I should make Sunday my rest day so I can spend all
Saturday and Sunday riding out the storm (read: drinking wine and watching
Netflix for 48 hours). The decisions!
On one final note. I have made 2016 the year I will finally
do a pull up. I have been saying FOREVER I want to be able and a couple weeks
ago got the doorway bar. Then realized just how weak I was and got a band to
support. I’m weak even with a pretty strong one. I think this might take until
12/31/16. Why must pullups be SO HARD??!?
With that I will end my rambling, happy Thursday. If you are
in the storm’s path go stock up on wine! …or is that just me? Wine is more
necessary than the bread, milk and water everyone else seems to be stocking up
on.
Monday, January 18, 2016
Half Marathon Training: 1/11/16 - 1/17/16
So from the title you may see I changed it from training for the Nola half marathon to just training.
I will cut to the chase. Wednesday in a very shocking announcement my company (Al Jazeera America) declared that our American channel was ceasing operation by April 30th of this year. With that considered I decided that traveling in this uncertain time was not the wisest of decisions. On top of that I still needed to complete fundraising and honestly I knew I would not be able to properly dedicate myself to it.
I need to thank everyone who had already contributed. Please know the money you donated will still go to CCFA and I am deeply touched for everyone's generosity. I just could not justify the trip and taking time off work as my days there are numbered.
I am okay, it is business and I get it; the hardest part is that I was really growing with the company and had planned on a long tenure there. To start over again I think is the most frustrating part. I really loved the past 3 years I have been there and was passionate about the stories we covered and had the most amazing team.
The good news is that I have signed up for The Frozen Penguin Half! Beth sent me a text that she was considering it and we both took the plunge and registered. So training on!
Another thing - I went to PT - turns out hamstring is nothing serious, heat and stretching will help. Weaker hips/glutes probably responsible. I had planned to go twice a week but with everything I dropped it. And, guess what heat and stretching help! Who would have thought.
And with all that, here is last weeks training. Definitely light on the strength training, need to up my game again this week.
Monday - 3.59 miles in 36:23 / evening PT + strength
Tuesday - Speed work: 1 mile warm up 8 x 400: 7:53, 7:53, 7:53, 7:50, 7:50, 7:47, 7:47, 7:41 - 1.2 mile cool down, 5 miles 46:08 9:13 pace - note to self look at the paces before next workout. This didn't feel HARD like repeats should well that is because I wasn't running the right paces. Sigh. Blame early morning still half asleep brain for that.
Wednesday - Rest day
Thursday - Easy run - 30 mins 3.23 miles 9:17 pace
Friday - Tempo 5 miles - 44:36 - 8:55 pace - started conservative 9:15 and eased down to 8:15
Saturday - 1 hour pace run - 6.72 miles 8:55 pace - I knew I wasn't going to go long this weekend so wanted to do one of my runs at a hardish pace
Sunday - 1 hour run - 6.15 miles 9:45 pace
Total miles: 29.69 (I seriously need to check my total mileage at the end of the week, I would have 100% run another .31 miles for an even number!)
I will cut to the chase. Wednesday in a very shocking announcement my company (Al Jazeera America) declared that our American channel was ceasing operation by April 30th of this year. With that considered I decided that traveling in this uncertain time was not the wisest of decisions. On top of that I still needed to complete fundraising and honestly I knew I would not be able to properly dedicate myself to it.
I need to thank everyone who had already contributed. Please know the money you donated will still go to CCFA and I am deeply touched for everyone's generosity. I just could not justify the trip and taking time off work as my days there are numbered.
I am okay, it is business and I get it; the hardest part is that I was really growing with the company and had planned on a long tenure there. To start over again I think is the most frustrating part. I really loved the past 3 years I have been there and was passionate about the stories we covered and had the most amazing team.
The good news is that I have signed up for The Frozen Penguin Half! Beth sent me a text that she was considering it and we both took the plunge and registered. So training on!
Another thing - I went to PT - turns out hamstring is nothing serious, heat and stretching will help. Weaker hips/glutes probably responsible. I had planned to go twice a week but with everything I dropped it. And, guess what heat and stretching help! Who would have thought.
And with all that, here is last weeks training. Definitely light on the strength training, need to up my game again this week.
Monday - 3.59 miles in 36:23 / evening PT + strength
Tuesday - Speed work: 1 mile warm up 8 x 400: 7:53, 7:53, 7:53, 7:50, 7:50, 7:47, 7:47, 7:41 - 1.2 mile cool down, 5 miles 46:08 9:13 pace - note to self look at the paces before next workout. This didn't feel HARD like repeats should well that is because I wasn't running the right paces. Sigh. Blame early morning still half asleep brain for that.
Wednesday - Rest day
Thursday - Easy run - 30 mins 3.23 miles 9:17 pace
Friday - Tempo 5 miles - 44:36 - 8:55 pace - started conservative 9:15 and eased down to 8:15
Saturday - 1 hour pace run - 6.72 miles 8:55 pace - I knew I wasn't going to go long this weekend so wanted to do one of my runs at a hardish pace
Sunday - 1 hour run - 6.15 miles 9:45 pace
Total miles: 29.69 (I seriously need to check my total mileage at the end of the week, I would have 100% run another .31 miles for an even number!)
Tuesday, January 12, 2016
NOLA Rock 'n' Roll Half Marathon Training Weeks 1 & 2
It has been quite some time since I have posted any official training logs! Last year I was just happy to be running. As I gained back speed and PR'd all short distances in the fall I knew I could give my half marathon PR (1:53:14) a serious run for it's money in 2016.
I am running the Rock 'n' Roll NOLA Half Marathon with Team Challenge raising funds for CCFA so that will be my first true test.
I honestly do not think I will be there yet at the end of February but I do think I can break 2 for sure and hopefully inch down towards my current PR.
I have been having some hamstring issues (and have now formally begun PT) which apparently stems from weak glutes/hips (tell me something I didn't know) so will be working on that. My hamstring has been bothersome since a half mid October so would be really great to feel 100%!
And the good news is they told me I don't have to stop anything I am doing. Works for me!
I am more or less following Hal Higdon's advanced half marathon plan. Most weeks I will be subbing in a cross train day for an easy run day to keep running days at 5 total and anywhere from 25 - 30 miles.
Trying to stay consistent with strength training (it is not all in the log, I keep my mat out and will usually do core work, kettlebell swings, etc while watching TV) as I think it helps. Plus, I want more muscles :)
Without further ado the first 2 weeks!
Week 1
Monday - 3 miles: 10:49, 10:21, 9:58 / 15 mins strength: squats, lunges, planks, wall sit, pushups
Tuesday - Treadmill: 1 mile w/u @ 10:30 8 x 400 with 1ish min rest light jog/walking paces 7:47, 7:47, 7:47, 7:42, 7:42, 7:42, 7:35, 7:30 .6 mile cooldown Totals: 4 miles 38:47
Wednesday - 50 mins on the spin bike + upper body weights (8 lbs)
Thursday - 2 mile warmup at 9:35 then progressed down to 8:00 min / mile (stayed at for a minute or so) ended with 1/2 mile cool down. Total 5 miles, 45:52 9:10 pace
Friday - Rest
Saturday - High 45 at MHRC with my sister teach (go take Karli's class!): 5 min warm up 2 x 6 min hills 2 min rest / 3 x 2 min at 10K + pace 1 min rest / 3 x 1 min sprints 1 min rest / cooldown = 4.75 miles 45 mins
Sunday - 90 min run = 9.03 miles (treadmill)
Week 2 - aka totally reworked my week based on Tuesday's morning laziness
Monday - 3.11 miles in 30:40 + strength: squats, deadlifts, plank shoulder taps, pushups
Tuesday - Rest (a little sore but mostly it was cold and I was lazy)
Wednesday - TEMPO: 45 mins - 2 miles starting at 9:30 easing down to 9:15 then slowly dropping the pace for the next 30 mins every 5 mins or so - ended at 8:00 but it was brief. total: 5 miles 45:05
Thursday - 3.2 miles in 31:40 - 9:52 pace + strength squats, lunges with bicep curls, more bicep curls, tricep kickbacks, planks
Friday - Hill workout - ran to a hill a little over a mile away and did 5 x hill repeats attempting to hit 5K pace then ran back home. Total 5 miles in 45:56 - 9:11 pace
Saturday - Easy run turned long - 9.68 miles in 90 mins - 9:19 pace - splits: 9:15, 9:24, 9:33, 9:28, 9:25, 9:34, 9:05, 9:07, 9:19, 8:58 - the weather was perfection! But I ran out thinking I would run for less than 30 mins and it turned into a long run. I hadn't even had a sip of water so the thirst was real by the end!
Sunday - Cross train super easy 90 minutes on the elliptical + some strength
A pretty solid start I think!
I definitely need to work on my confidence as far as speed goes. I did 400 repeats today and realized I did them slower than 2 weeks ago. And they felt easier so now I know why. Look back at what you did before the workout. Live and learn. Until next time!
I am running the Rock 'n' Roll NOLA Half Marathon with Team Challenge raising funds for CCFA so that will be my first true test.
I honestly do not think I will be there yet at the end of February but I do think I can break 2 for sure and hopefully inch down towards my current PR.
I have been having some hamstring issues (and have now formally begun PT) which apparently stems from weak glutes/hips (tell me something I didn't know) so will be working on that. My hamstring has been bothersome since a half mid October so would be really great to feel 100%!
And the good news is they told me I don't have to stop anything I am doing. Works for me!
I am more or less following Hal Higdon's advanced half marathon plan. Most weeks I will be subbing in a cross train day for an easy run day to keep running days at 5 total and anywhere from 25 - 30 miles.
Trying to stay consistent with strength training (it is not all in the log, I keep my mat out and will usually do core work, kettlebell swings, etc while watching TV) as I think it helps. Plus, I want more muscles :)
Without further ado the first 2 weeks!
Week 1
Monday - 3 miles: 10:49, 10:21, 9:58 / 15 mins strength: squats, lunges, planks, wall sit, pushups
Tuesday - Treadmill: 1 mile w/u @ 10:30 8 x 400 with 1ish min rest light jog/walking paces 7:47, 7:47, 7:47, 7:42, 7:42, 7:42, 7:35, 7:30 .6 mile cooldown Totals: 4 miles 38:47
Wednesday - 50 mins on the spin bike + upper body weights (8 lbs)
Thursday - 2 mile warmup at 9:35 then progressed down to 8:00 min / mile (stayed at for a minute or so) ended with 1/2 mile cool down. Total 5 miles, 45:52 9:10 pace
Friday - Rest
Saturday - High 45 at MHRC with my sister teach (go take Karli's class!): 5 min warm up 2 x 6 min hills 2 min rest / 3 x 2 min at 10K + pace 1 min rest / 3 x 1 min sprints 1 min rest / cooldown = 4.75 miles 45 mins
Sunday - 90 min run = 9.03 miles (treadmill)
Week 2 - aka totally reworked my week based on Tuesday's morning laziness
Monday - 3.11 miles in 30:40 + strength: squats, deadlifts, plank shoulder taps, pushups
Tuesday - Rest (a little sore but mostly it was cold and I was lazy)
Wednesday - TEMPO: 45 mins - 2 miles starting at 9:30 easing down to 9:15 then slowly dropping the pace for the next 30 mins every 5 mins or so - ended at 8:00 but it was brief. total: 5 miles 45:05
Thursday - 3.2 miles in 31:40 - 9:52 pace + strength squats, lunges with bicep curls, more bicep curls, tricep kickbacks, planks
Friday - Hill workout - ran to a hill a little over a mile away and did 5 x hill repeats attempting to hit 5K pace then ran back home. Total 5 miles in 45:56 - 9:11 pace
Saturday - Easy run turned long - 9.68 miles in 90 mins - 9:19 pace - splits: 9:15, 9:24, 9:33, 9:28, 9:25, 9:34, 9:05, 9:07, 9:19, 8:58 - the weather was perfection! But I ran out thinking I would run for less than 30 mins and it turned into a long run. I hadn't even had a sip of water so the thirst was real by the end!
Sunday - Cross train super easy 90 minutes on the elliptical + some strength
A pretty solid start I think!
I definitely need to work on my confidence as far as speed goes. I did 400 repeats today and realized I did them slower than 2 weeks ago. And they felt easier so now I know why. Look back at what you did before the workout. Live and learn. Until next time!
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