3 Weeks 'til Peachtree

Monday
Did: 2mi easy @ 9:33/mi avg, bootcamp
Felt good to run easy. Bootcamp seemed easy at first glance, but ended up being tough.

4x60s work/15s rest

• suspended chest press (30s)/suspended tricep extensions
• straight leg raise/toe touch
• lunge walks w/35# kettlebells in each hand (proud of this one, def felt it in my hams and glutes)
• sprints
• jumprope

and then 3x

• 25 touchdowns
• 100 high knees
• 20 chest-to-ground push-ups (did all these on my knees because I couldn't get chest to touch ground from my feet-- found it very challenging!)
• 30 cross sit-ups (really hard after the push-ups)

Tuesday
Did: 6.30 @ 9:09/mi avg
Brought up the rear on this one. The crew really picked up the pace on the back end, leaving me pretty far behind because I simply didn't feel like running that fast. Eventually succumbed and decided to just focus on my form the last half mile and see what visualizing running like what I wanted to look like would do.

Result: 8:00/mi pace without much effort

Sooooo, yeah. 



Wednesday
Did: 15min weights at home
misc back/chest/arm work



Thursday
Did: 2.63mi @ 9:19/mi avg plus bootcamp (total run = 3.43 @ 9:12/mi avg)
Swapped Thurs/Fri workouts since one of our girls is out of town today. Ran a little over 2.5mi to warm-up (sooooo moist-- oof), and then straight into bootcamp!

Pull-ups are HARD. I took the easiest variation (door pull-ups with two band assist) and still wasn't able to complete a full pull-up most times... even with a jump assist too. Lots of work to do here! :P

Chose a lighter KB than I probably should have for the swings, but am still not totally confident in my form, so it was for the best.

I really liked the windmills! Used 12# KB since it was my first time doing them and I wanted to focus on form. Could definitely go heavier next time.

Struggled with the KB front press with a 22# weight. KBs are so awkward to hold if you're not using the handle... 



Friday
Did: 1mi WU, 4x400m hill/400 recovery, 4x200m hill/200m recovery, 4x200m flat/200 recovery, .2mi(ish) CD = 4.84 @ 10:16/mi avg
Most of our SpeedworkThursday crew is on the track club plan. Since Birgit was out of town for work on Thursday, we flexed our plan and decided to do the hill workout (because "hills are speedwork in disguise") this morning. 

I was actually kind of excited to make a new route and challenge myself (and others) up some of the mountains in my neighborhood, because, really, when else would I have a reason (and a support crew!) to charge up some of these things? 

the elevation profile

400m climb = 55' gain @ 8:50, 8:32, 8:49 and 8:29/mi

I felt alright on most of these, but mentally challenged by the feeling that the hill would be over around each bend of the road... and having 3-4 bends to get through before that was actually the case

200m climb = 50' gain @ 10:14, 11:00, 11:57, and 11:51/mi

This thing is a 14% grade demon. The first time Jerry and I traversed it when we moved into the neighborhood, we were out of breath WALKING it. I felt incredibly tough running up it (especially four times), even if my paces are sluggish. 

200m flats @ 7:06, 7:13, 8:04, and 7:10/mi

Weeeeee, I felt like I was flying on these, especially after the hills.

Overall, this was a SOLID workout. I learned my lesson from past hill workouts and paid extra attention to warming up, cooling down, and STRETCHING throughout the day, too.  

Saturday
Did: 8.24mi with stroller @ 9:17/mi avg, Big 5
Time constraints meant that B and I only had time to run 4-5mi together. Started slow and easy, but needed to pick the pace up at the halfway point so that Brandi could get back to her car in time for her other Saturday obligations. I was grateful that she was carrying the conversation so I could keep the pace we needed while pushing the stroller, especially since we went from 9:50/mi to 9:10/mi. 

Stopped for a bit and stretched when we dropped B off at the trailhead, and then continued on with baby boy for another three. I was really proud of myself for continuing alone, and actually enjoyed the serene "solo" miles. My pace was solidly in the low-9:10 range for the remaining miles... except the last one, that I pushed on: 8:37. :)

such an awesome little training buddy 

Sunday
Did: 4.24mi with the stroller @ 9:50/mi avg 
This run was disgusting. It's the first time I've felt drip-tastic with sweat after only a mile. Welcome to summertime in Hotlanta. :P Still, our weekly stroller run is a highlight of my week. Fun fact: Fathers' Day last year was the first Sunday stroller running meetup. Happy One Year Anniversary, Running Mamas!