(2) - 30min strength sessions per week: 2/2 sessions for this week and 2/2 complete weeks for the year
Break 23:00 in a 5K
Run a race in just a sports bra and shorts
YOU GUYS, I HAVE A COACH!!! :D I'M A REAL ATHLETE!!! THIS IS SOOOOOO COOL!!!
I've been given an opportunity to beta test an online training platform for ATC. In exchange for feedback about the system, I get a personal training plan and coaching from the Begleys. Google them. They're legit.
 |
| this is me being way too excited about seeing my training schedule for the first time |
I've never had a coach before, in anything. I did a LOT of activities as a kid, but none of them were sports/athletics, so this is really exciting for me. I've felt like an athlete for a long time now, but this is just one more bit of proof that I'm not the fat girl I used to be anymore. :)
Monday
Did: bootcamp
Oof. I think this was the hardest bootcamp session I've been to. Our instructor did an amazing job sculpting a workout that alternated some serious challenges (for me, at least) with some solid exercises that worked muscles well without being too demoralizing.
 |
| since you probably can't read the board: 4 Rounds of 48s on/13s rest (alt exercise each time through) 1- Suspended Speed Rows/BOSU ball burpees 2- Punch/Hammer/Hook Sit-ups/Wall Balls (10#) 3- Ropes with reverse lunges/Quick Box Hops 4- Touchdowns/Suspended Kneeling Tricep Extensions 5- Stability Ball Plank Rollouts/Box Step-downs 6- Jump rope/Bear crawls Finisher 3x 150 high knees, 12 Hindu push-ups, 15 leg lifts w/hip raise |
The 48s of work felt like forever on some of these exercises, and I had to do about half of them at the base level. In particular, the wall balls, ropes, and suspended speed rows took a lot of out me. Keeping the ropes moving while doing the lunges was too hard for me, so I used the "just alternate hands and move the ropes" modification. It was still hard. I've never done ropes and always thought of them as a cool novelty. Now I know they're a HARD, cool novelty. :P
By the end of the second time through the finisher, I was struggling. I broke it down into sets of 6 Hindu push-ups with a quick breather and sets of 5 raises in order to complete things (and keep form), and was really proud to see my face in the mirror during the last set. It was a bit red, covered in sweat, and screamed "determination". I feel the most confident and attractive when I'm pushing my body like this and getting it done when I don't want to.
Tuesday
Plan: Recovery Run 10KTuesday
Did: 6.3 @ 9:19/mi avg
After staying up past midnight to watch my alma mater win the National College Football Championship (GO TIGERS!!!), a 4:30am alarm came way. too. early. Yet again, the hashtag, and my friends, saved this training run. We talked a lot on the run about how 10KTuesday embodies so much that's wonderful about running communities. We get out and run with our friends because they make us better and stronger. You get out of bed not because you want to run, but because you don't want to miss out, because you want the same rewards that others are going to get from the run, even if it means you're a little tired the rest of the day.
I'm really proud of this little community that I created. It's not unique, and I don't do anything more than anyone else to keep it going, but I did start it, and I'm continuing it. It's been really cool, too, to see a few other "10KTuesday" groups starting up in other areas of metro ATL, and hearing people talk about it at ATC events. When the club magazine comes out next month, it'll be even more of a "thing".
Oh, and as far as the run goes:
I looked down at my watch in m1 and saw a "10:30/mi" instant pace. That was a bit depressing, but I reminded myself that this was JUST a recovery run, and that I had a lot of reasons why this was not going to be a good run. I hadn't set myself up for success, so, instead of worrying about pace, just enjoy getting to run at all.
We ended up a bit faster than expected too:
 |
| orange and purple disco vests for CLEMSON! |
Wednesday
Plan: rest
I'm glad this is a rest day. After limited sleep Monday, and limited sleep last night (sick kid + husband), I'm pretty sure I'm getting sick too. Oh, Mom Life...
Thursday
Plan: 2mi warm-up, 4x800 @ 5K Pace/400, 1.5mi CD
Did: 1.5 warm-up @ , 4x800 (3:30, 3:31, 3:27, 3:22) /400m, 1.5 CD
Yep, I'm definitely sick. I woke up with an awful sore throat, and debated speedwork for about ten minutes. I ended up deciding to go because: 1) my only symptom was my throat, 2) FOMO, 3) I figured I was probably going to be sicker tomorrow and unable to run, 4) I could always bail early or take it down a notch if I wasn't feeling it.
This workout was amazing. My 800m goal in 2016 was 3:36 (same pace as a 22:24 5K). I decided to just run and see what I could do, with 3:30 being my tentative goal. When my first split was exactly 3:30, I felt pretty awesome. It was a push, but a good, solid speedwork day push. I focused on engaging my arms more as we went on, and was super proud to see my last two splits be so much faster.
 |
| yeah, so that pace equates to a 21:46 5K (!!!) |
Of course, around 11am, after I got baby boy home from the pediatrician, I started feeling really bad myself. By late afternoon, I had a fever and was pretty much dead to the world. I certainly didn't do my body any favors with this morning's workout, but, mentally, I'm really glad I got it in, since it doesn't seem like I'll be running for a few days...
Friday
Plan: 4 easy + strength
Did: laid in bed feeling like death
The only thing running today was my nose... and I had a sore throat, watery eyes, and slight fever accompanying it. I hated missing a workout on my training calendar, but I hated feeling sick too.
 |
| yep... |
Saturday
Plan: 7mi easy, 4 mi easy
Did: 5mi easy @ 9:12/mi with the stroller?!?!
I woke up feeling somewhat better, so I decided to go out and do a really easy run with the stroller, solo, so that I could truly do whatever my body felt, even if it meant run-walking a bit.
I suppose forgetting my GPS watch at home should have clued me into the fact that I wasn't quite up for a run, but it didn't. Instead of turning around, I figured I'd just run the routes I knew and use the stopwatch feature on my phone to keep time. I cannot remember the last time I ran without a watch. It was both freeing and incredibly uncomfortable.
The first few miles were fine, though I felt oddly chilly in just a singlet and shorts despite the 52 degree temperature (clue #2 that I wasn't as well as I thought). Fortunately, stroller running means I have a suitcase with me at all times, so I donned the extra long-sleeve shirt I keep in the basket for moments like this. (Sidenote: this particular hoodie lives in the stroller because it's the shirt from the race I was supposed to run the day I had baby boy. It always makes me happy to think about that)
Around m3, I passed a guy who noted that I was running faster than him AND pushing a baby. That made me feel good, especially since, looking at my stopwatch, I had myself pegged around a 10:30/mi.
Mile 4 sucked (probably because it was mile 5). I felt completely beat down and let my pace slow, figuring I would stop at 45:00 on my watch, because, surely, I would be at 4mi then, assuming an 11:00/mi pace. When my watch clicked 45:00, though, I wasn't at a good location marker and, since I needed to know my end location so that I could map it later and get distance, I continued a bit more, to the next landmark... which actually put me at 4.98mi, not 4.00. >_<
I don't think I've felt so bad after a run in quite awhile. I was cold, achy, and definitely should not have gone running today. While I was able to feel better enough to do a quick run to Target and be conscious and functional for about two hours post-run, I crashed HARD after noon and ended up feeling even worse for the rest of the day. :( Guess there's a counterpoint to the case that running makes you mentally strong enough to push through anything: sometimes, it's not a good idea to do that.
 |
| "You really shouldn't have done this, Mom" - Baby Boy |
Sunday
Plan: 4mi easy
Did: 30min strength
I really, really, really wanted to get up and go meet the girls for SundayRunday at the river this morning, but, after how I felt post-run yesterday, I knew I shouldn't push myself... Even if I didn't feel like I was pushing myself during the activity, it would probably just keep me sick longer. Plus, on the off-chance that one of them came down with whatever this crud is, I'd feel awful. So, I took it easy this morning, slept in, had a great family breakfast with the boys, and then spent the next six hours working to catch up on everything I missed being out two days last week.
Since I felt well enough, and because I have this whole weekly goal of 2+ strength sessions, I did 30min of weight lifting after baby boy went to bed. I could've done an at-home workout from bootcamp, but didn't want anything too intense.
3x10x10# db: overhead press, bicep curls, row,
3x10x5# db: arm raise front, arm raise side, tricep kickbacks ea side
3x10x10# db: chest press, fly, wipers
3x10x10#db tricep extension
3x10 hindu push-ups, elbow-to-knee sit-ups, those k-something sit-ups we do at bootcamp where you grab your opposite wrist, leg raises, side plank hip dips, real push-up, knee push-ups, bicycle crunches
1:30 each of the following plank rotations: forearm, straight arm, left side forearm, right side forearm, forearms with hip touches
#goals
No comments:
Post a Comment