Sooooo, I have a goal race. Coach just put it on my calendar this past weekend: Hearts and Soles next Saturday. Weeeeee! :D
Monday
Monday
Scheduled: 3mi with (4) - 150m accelerations
Did: 3mi w/(4) ~150m accelerations + bootcamp
Run felt tired and sluggish (unsure if it's because this 6 days/week thing is catching up with me or because baby boy struggled to sleep last night and I was on mommy duty), but pace was good. I still have no idea if I'm doing this 150m things correctly... Tried to pick up the pace each 50m and then gave myself a slight reprieve between sets, soooo maybe? :P
Bootcamp was harder than usual this morning. I forgot to snap a pic, but we did:
3x60s work/10s rest
walking lunges: oof, my quads were on fire doing these after "speedwork"
forearm plank with hip drop, toe touches with legs straight up (30s ea)
pulsing prisoner squats, high plank with hip slab, bicycle crunches (20s ea): bicycle crunches are my nemesis
high knees/butt kicks (2x15s each)
diamond push-ups, flutter kicks (30s ea): no, scratch that, flutter kicks are my nemesis
THEN
3x55s work/10s rest
mat springs: but, really, B and I were doing these more as "mat jogs"
deadman burpees: I started these strong every time, but was dead 10s in
cross-reach sit-ups
Good, tough workout. I'm really proud that I've been able to keep up my strength training 2x a week goal for a whole month so far... and really glad I only resolved to do two a week. It's hard enough to fit these in!
Run felt tired and sluggish (unsure if it's because this 6 days/week thing is catching up with me or because baby boy struggled to sleep last night and I was on mommy duty), but pace was good. I still have no idea if I'm doing this 150m things correctly... Tried to pick up the pace each 50m and then gave myself a slight reprieve between sets, soooo maybe? :P
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| maaaay have started off a little too quickly on the first set of 150m... |
Bootcamp was harder than usual this morning. I forgot to snap a pic, but we did:
3x60s work/10s rest
walking lunges: oof, my quads were on fire doing these after "speedwork"
forearm plank with hip drop, toe touches with legs straight up (30s ea)
pulsing prisoner squats, high plank with hip slab, bicycle crunches (20s ea): bicycle crunches are my nemesis
high knees/butt kicks (2x15s each)
diamond push-ups, flutter kicks (30s ea): no, scratch that, flutter kicks are my nemesis
THEN
3x55s work/10s rest
mat springs: but, really, B and I were doing these more as "mat jogs"
deadman burpees: I started these strong every time, but was dead 10s in
cross-reach sit-ups
Good, tough workout. I'm really proud that I've been able to keep up my strength training 2x a week goal for a whole month so far... and really glad I only resolved to do two a week. It's hard enough to fit these in!
Tuesday
Scheduled: 10KTuesday
Did: 6.32 @ 9:26/mi avg
Scheduled: 10KTuesday
Did: 6.32 @ 9:26/mi avg
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| so, I'm a cover model now.... ;) |
Wednesday
Scheduled: rest day
Did: rest day :)
Thursday
Did: rest day :)
Thursday
Scheduled: 1 mile warm-up, 3 sets of: 800 in 3:35 -3: 40/200 jog/400 in 1:36 - 1:40/600 jog, 1 mile cool-down
Did: nailed it (6 @ 8:35/mi avg)
I love Speedwork Thursday. I think I say this every week, but I don't know how I went so long running so consistently without varying my purpose for each run.
The warm-up mile felt really hard today and I fell to the pack of the back quickly and without regret as we climbed the hill out of the YMCA lot. I'm not sure if this is a result of the volume I'm doing, the fact that I'm already over 40 hours for the week at work, lack of sleep due to sick husband + kiddo, or something else. It's been happening for the first mile pretty often on my runs, though.
The actual track workout was awesome. I enjoyed having something different than just straight repeats, and this is the first time I've really done multiple distances of "hard effort" in the same workout. I had a hard time controlling my pace enough on the 800s to "save some" for the subsequent 400 (and the rest of the workout), but really enjoyed the 200m "reset" between the 800 and 400. It was also fun to have to switch to a different pace gear for the 400. The 600 recovery felt looooooong, but gave me the strength I needed to be able to nail the next set of splits.
Results:
3:39, 1:37
3:35, 1:36
3:25 (oops), 1:36
Proud of my consistency on the 400s, and for hitting 2/3 of my splits on the 800s.
Friday
Scheduled: 5mi easy
Did: 5.21 @ 9:29/mi avg, plus bootcamp
Wooooo, 4:30am run with Brandi and Birgit! This run felt long... especially because I knew the entire time that I'd be going to bootcamp afterwards. Still, it was nice to run with friends and even better to be running a new route.
Bootcamp was pretty tough today too. We had THREE whiteboards of exercises: a set of bodyweight stuff, a set of kettlebell work, and then a "finisher". Our instructor did a great job of mixing things up and making the workout push me just to failure on almost every set. Definitely a morning full of accomplishment.
Did: nailed it (6 @ 8:35/mi avg)
I love Speedwork Thursday. I think I say this every week, but I don't know how I went so long running so consistently without varying my purpose for each run.
The warm-up mile felt really hard today and I fell to the pack of the back quickly and without regret as we climbed the hill out of the YMCA lot. I'm not sure if this is a result of the volume I'm doing, the fact that I'm already over 40 hours for the week at work, lack of sleep due to sick husband + kiddo, or something else. It's been happening for the first mile pretty often on my runs, though.
The actual track workout was awesome. I enjoyed having something different than just straight repeats, and this is the first time I've really done multiple distances of "hard effort" in the same workout. I had a hard time controlling my pace enough on the 800s to "save some" for the subsequent 400 (and the rest of the workout), but really enjoyed the 200m "reset" between the 800 and 400. It was also fun to have to switch to a different pace gear for the 400. The 600 recovery felt looooooong, but gave me the strength I needed to be able to nail the next set of splits.
Results:
3:39, 1:37
3:35, 1:36
3:25 (oops), 1:36
Proud of my consistency on the 400s, and for hitting 2/3 of my splits on the 800s.
Friday
Scheduled: 5mi easy
Did: 5.21 @ 9:29/mi avg, plus bootcamp
Wooooo, 4:30am run with Brandi and Birgit! This run felt long... especially because I knew the entire time that I'd be going to bootcamp afterwards. Still, it was nice to run with friends and even better to be running a new route.
Bootcamp was pretty tough today too. We had THREE whiteboards of exercises: a set of bodyweight stuff, a set of kettlebell work, and then a "finisher". Our instructor did a great job of mixing things up and making the workout push me just to failure on almost every set. Definitely a morning full of accomplishment.
Saturday
Scheduled: 8mi easy
Did: 8.52 @ 9:02/mi avg (whaaat?)
It was too cold today for baby boy to ride along in the stroller, and I assumed that meant I'd be running solo in the afternoon, after Jerry could take over. Less than 24 hours out, though, I had a great opportunity to share a sitter with a friend and meet the girls for a stroller-free long run down Peachtree street.
I haven't done a long run without the stroller in quite awhile, and it was so refreshing to have the opportunity to run in a pack of friends along Peachtree Street! Since I'm not doing the Saturday ATC runs this season, I haven't run outside of my suburb at all this year. It was fun to have the chance to run part of the Peachtree course, enjoy the scenery, and be someplace different.
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| Quick photo op before B & I turned around and Shelly/Birgit continued on for a bonus 3mi of hills |
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| I'm told this is a thing... and it has something to do with our pro football team and a really big game tomorrow? ;) |
This was a good run. There were definitely a LOT of hills, but I felt strong on them. I didn't even notice the distance one bit, probably because I felt a little sore/tight ball starting to form at the bottom of my right hamstring again halfway through :/ It didn't bother me enough to stop, but I am a little concerned about it going into race week. Will commit to some serious stretching and rehab exercises every day... and at least doing the Big 5 after each run this week. I'm in my 30s now, and probably need to start taking better care of myself if I'm going to ask my body to keep operating at this level. :P
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| Oh, and I treated myself to some Caribou post-run :) Hooray, Midtown! |
Sunday:
Scheduled: 3mi easy stroller run
Did: 3mi easy @ 8:52/mi AND I STRETCHED AFTERWARDS (!!!)
Weather (35 and sleet) kept the running mamas from our usual Sunday stroller run, but I got out and ran with some other friends after lunch. My hamstring's been kind of funny since yesterday's run, so I dug out my brace from this past December and wore it for my easy three. My splits were 9:12, 8:57 and 8:32, but it felt easy. Not sure if I'm getting stronger, or if this was a result of running in the afternoon instead of at 4:30am. Haha.
While I definitely felt something in my hamstring on the run, it wasn't painful and didn't make me even think about stopping. I'm still a little nervous about it, but plan on continuing to stretch before/after runs, before bed, and I've got a sports massage scheduled for Tuesday. Overkill? Perhaps, but I've had such a great training cycle that I'm not taking any chances the week of my goal race...
Did: 3mi easy @ 8:52/mi AND I STRETCHED AFTERWARDS (!!!)
Weather (35 and sleet) kept the running mamas from our usual Sunday stroller run, but I got out and ran with some other friends after lunch. My hamstring's been kind of funny since yesterday's run, so I dug out my brace from this past December and wore it for my easy three. My splits were 9:12, 8:57 and 8:32, but it felt easy. Not sure if I'm getting stronger, or if this was a result of running in the afternoon instead of at 4:30am. Haha.
While I definitely felt something in my hamstring on the run, it wasn't painful and didn't make me even think about stopping. I'm still a little nervous about it, but plan on continuing to stretch before/after runs, before bed, and I've got a sports massage scheduled for Tuesday. Overkill? Perhaps, but I've had such a great training cycle that I'm not taking any chances the week of my goal race...
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