Mile Training: Week 2/6

Week-Beginning Thoughts:
Uh... idk.


Monday
Scheduled: 3-6mi recovery
Did: 19min WU @ 9:40/mi, 4x30s hills + 4x45s hills (7:04-8:30/mi), 15min CD @ 9:51/mi = 4.84mi @ 9:46/mi avg, Big 5
Wanted an easy conversational run with my 10KT buddies, so I opted to take advantage of the Memorial Day holiday to sleep in and do hill repeats with B at 6am instead of our normal 5am or earlier. 

Hill repeats are HARD. Man, we haven't done these in like 8-9mo, and both of us were feeling it. Oof.

the "Home Depot" hill

Tuesday
Scheduled: 10-20min WU, 4x30s hills, 4x45s hills, 10-15min CD, core x2
Did: 6.3mi @ 9:37/mi avg, Big 5
Really glad today was a recovery run. Felt slow and heavy to start, but got into the groove by mile 5. Looking forward to not running tomorrow, but feeling strong. I've been consistently running 6 days a week for the past few months, strength training, eating right, and I love being able to draw on these accomplishments for strength when life chucks lemons. 


Wednesday
Scheduled: rest
Did: bootcamp
Kettlebellz FTW. 

 

Thursday
Scheduled: 10-20min WU, 10min tempo/5min rest, 4x200m/2min, 4x300m/2min, 10-15min CD
Did: 11min WU @ 9:46/mi, 10min tempo @ 7:18/mi, 4x200 (44,46,45,46), 4x300 (68,71,69,68),  10min CD @ 10:11/mi, Big 5
Thursdays are the HARDEST on this plan, but I love them so much... when they're done. :P

Tempo felt good, though I did hate remembering 3/4 of the way through that there was more to today's workout than "just the tempo minutes". 

200s felt GOOD. I focused on imagining myself as a strong runner, with kickass form, and found that my stride length got longer (cadence went down a bit), and I felt stronger. I didn't need to stop at the end of any of them. 

300s felt good, but harder. 300m seemed a LOT longer than the 200s. Probably because they're 50% longer. I found myself doing well for the first 100, then suffering from form on the second 100, and gritting through the last 100. That said, I wasn't absolutely dead on any of them and certainly could have forced more speed out of myself if I needed to.

My 200s were in-line with a 6min mile, but my 300s were more like a 6:10. Still, better than any of my mile times to date. It'll be interesting to see how this training cycle shakes out. 

blue = pace, grey - HR

Friday
Scheduled: 3-5min easy
Did: 3.06mi @ 9:18/mi, Big 5
Great stormy, rainy run with my husband. 


Saturday
Scheduled: 15-20min WU, 15min tempo, 10min CD, 2-3s strength
Did: 20min WU @ 9:30ish, 1.12mi with stroller @ 7:30/mi, 10min CD @ 9:30ish, Big 5... forgot strength
Today was the Braves 5K/1Mi race. SInce ATC was allowing strollers in the 1M this year, I opted to do that to show my support/gratitude. It wasn't quite the 15min tempo prescribed, but I ran for around half the duration at somewhere near tempo pace, pushing a stroller, up some sizeable hills.... so I"ll call it a workout, even if it wasn't what I was supposed to do. 

Race itself felt easy. Definitely not like tempo miles. To be fair, though, there was a significant downhill at the start of the race, which helped my speed. I didn't feel the hill nearly as much as I had last year, despite having a stroller this time. Finished strong, but not out of breath at all. 

Highlight of the day, though, was watching my little one in the 50m-- actually knew what to do, insisted on running "by self", listened to instructions, and ran the whole time! SO proud.

Finished the afternoon with a stretch session, focusing on glutes and calves, which both really needed the attention. 


Sunday
Scheduled: 7-11mi long run, 2xcore
Did: 13.1mi Peachtree Half Marathon @ 9:09/mi avg, Big 5, 2x strength, 2x core
I'd heard about a Peachtree course run meet-up through some friends and decided to join in. It'd be a nice change of scenery from my regular greenway/riverside runs, and a nice way to get double digit miles by doing an ONB on the one-way course. Definitely felt like an easy run throughout (I didn't even realize we'd climbed Cardiac until well after the summit). Pushed the pace at the very end to get a 2-hr half. 

Came home, recovered for a bit, and then did my 2x strength and 2x core sessions.

Total Weekly Mileage: 37.8

Week-ending Thoughts:

Everything I can control turns out great. I'm an incredibly effective planner and even better executor. Everything I can't control is absolutely sucking right now, and it's pretty rough. Grateful to be able to run through it all. 

Recovery Week

Week-beginning Thoughts:

• Track meets are awesome. I kind of want to focus on my form for the first part of the year so I can look better at my next one. Need to find some drills that will help me stop twisting like a corkscrew... 
• This week is going to suck. I'm going out of town for chorus regionals Thurs/Fri and driving back Sat, which means super-compressed workweek and no real time for a long run... :/ 
• Good thing this is a recovery week with no real plan. I'm feeling ALL the "ooooof"s right now.

Monday
Did: ~8k steps walking through airports, chased toddler around house
I think the physical exertion level of three-day track meets is on par with a Ragnar weekend. Oof. Quads, hammies, and feet are sore. It's a good day to "walk it out".

Tuesday
Did: 6.3mi @ 9:41/mi avg, Big 5
Recovery run for realz. Ooooof. 

Wednesday
Did: 2.07mi @ 9:33/mi avg, Big 5, bootcamp
Still recovering from the meet. Legs are still sore, but nothing hurts. 

6x 55s/15s:

• Monster Walks / Short Box Jumps with Burpees (alt each round)
• Jump Rope
• Wall Balls (did half with 20lb and half with 10lb-- really need a 15lb) / Walking Lunges with 20lb Weight (alt each round)
• Cross sit-ups with high-high-low-low hits 

2x:

• 25 angled touchdowns
• 100 high knees
• 15 Hindu push-ups
• 20 leg raise with hip lift

Feels good to be back. 

Thursday

Did: 4.02mi @ 9:36/mi avg, Big 5
Hammies are still sore (wonder if the wall balls did it yesterday?), but, again, nothing hurts and there's no signs of injury, so.... winning!

Instead of heading up for regional contest, I'm staying in town this weekend due to work/family obligations. That was a last-minute decision and sucks, but, ultimately, it's just another reminder of why my life can't accommodate singing right now. On the bright side, it means I should be able to get a long run in.

Friday

Did: 2.09mi @ 9:25/mi, Big 5, Bootcamp, 3.67mi treadmill desk walk
Our instructor is so awesome. He set up Thursday's workout in the back room just for us, since he knows I prefer kettlebell workouts. He even set up a makeshift sound system for us along with a timer. SO awesome. 

I've been feeling super sore/stiff when sitting all day, so I decided to setup my makeshift treadmill desk and work sporadically on it as my tasks allowed throughout the day. Logged almost four miles, and saw dramatic improvement in how my back felt. 

Saturday

Did: 10.29mi @ 9:33/mi avg, Big 5, 1.28mi @ , ~3mi walking
Today was the annual Running Mamas stroller race at Pound the Pavement for Peter. Since I wasn't supposed to be in town, Jerry had planned on stroller racing with our kid, and I had no interest in taking that away from him. Instead, I met up with my training partner before the sun rose to get 10 hilly miles in before going to cheer the crew on at PPP. Pretty proud of us for getting through an intentionally hilly course at such a good pace. 

After our run, I had a quick shower before dashing down to PPP, where I was able to get a little more mileage in running around and cheering for everyone. Finished the day off with a lot of walking downtown for March for Our Lives. 

Sunday

Did: 4.08mi @ 8:44/mi avg, Big 5
One of my teammates had 16mi on her schedule today and asked for company along the way to keep pace. I volunteered for a three mile shift, between 8:28-8:43/mi. When I woke up to "43 degrees, feels like 38, with rain and 9mph winds", I felt like a really good friend for still going. ;) Honestly, though, when your teammate needs you, and you've committed, there are very few legit reasons to bail... and I wouldn't have wanted to anyways. 

I arrived a bit early for my shift, to do a warm-up mile, because I knew I couldn't hop out of the car and hit that pace immediately. While I was nervous about keeping the pace before we started, I felt like we were running 10s instead of 8:20s once I joined up with her. Definitely a success! 


Total Weekly Mileage: 30.18

Week-ending Thoughts: I talked to one of the coaches about my twisting, and he said it's a weak core. While I have a pretty strong central core, my obliques were never too strong to begin with, and I never built them back up after my pregnancy, so they're super weak... hence the twisting. I'm getting some exercises from the coaching staff to help with this, and also seeking ways of adding in core stabilizing exercises from other mother runner friends and sources. It's kind of fun to have something to focus on training "for" other than distance or pace for a bit. Maybe this can be the year of fixing my form? 

Just runnin'

Monday
Did: 2mi @ 9:23/mi avg, Big 5, bootcamp
I really love starting Mondays with a workout. Only downside today was hearing my little one saying, "Mommy not heeeere" in a really sad voice when he walked downstairs and knew, because it happens every weekday morning, that I had gone to workout. When I showed myself, he ran up, hugged me and said, "Thank you for coming home, Mommy" as if I had abandoned him. :'( 

Also, I've trimmed down enough to the point where my fave built-in bra tank is too loose to provide any support. This is ultimately a win, but also kind of inconvenient... lol

I'm getting SO much better at rope snaps! :D 

ALL the equipment this morning

Tuesday
Did: 6.3mi @ 9:30/mi avg, Big 5
Going on four days in a row with a "past seven days' mileage" of over 30. I feel awesome. Today was a bit of an unintentional progression run, with a first mile of 10:25 and a last mile of 8:56. Felt good. Felt strong. 


Wednesday
Did: DIY KB bootcamp, 1mi @ 8:47/mi, Big 5
I was up late for work, so skipped the pre-dawn workout with the girls in favor of getting at least 4 hours of sleep. Took a quick break around 6pm to go down to the office gym and press the mental reset button with a workout. 

I didn't really have a plan, so I was glad B had sent me this morning's bootcamp workout:

3x45/15:
KB pullovers (20lb, because someone was using the 25lb)
KB toe taps
KB pushpress L (10)
KB pushpress R (10)
KB three single arm dead lift, then three rows L (20lb)
KB three single arm dead lift, then three rows R (20lb)
KB OH press with 3 tricep extensions (20lb)
5 pulsing squats then 1 jump squat... with KB (20lb)

Finisher= 3x:
15 jump squats
100 high knees
10 hand-release pushups
20 kimura situps

Finished off with a 1mi run on the treadmill and Big 5... and then back to work for another few hours.



Thursday
Did: 4.56mi @ 9:36/mi avg, Big 5
Early, chilly morning of the hilly Home Depot route. 300' elevation gain. 


Friday
Did: rest, but walked about a 10K
Recruiting trip to my alma mater = all the walking <3 


Saturday
Did: 10.01 @ 9:20/mi avg, Big 5, 1.5mi walk around zoo
Beautiful, crisp 10mi with B&B. I really love long run Saturdays. Still having some light left foot PF so I guess I'll just be "winging it" at nationals next weekend. No speedwork for me. 


Sunday
Did: DIY bootcamp, 5.16 @ 8:58/mi avg, Big 5
Stupid rain forced Running Mamas to cancel, so I did a DIY bootcamp workout in the morning instead. B and I met later for some non-stroller miles (due to rain), but we ended up having a totally drizzle-only run... which meant we could have brought the strollers. Grrrrr. We ran a bit faster than planned, which means we're both stronger than we think on every other day of the week. 



Total Weekly Mileage: 29.09

Week-end Reflections:

• This week SUCKED at work. Therefore, there's no real commentary on these workouts :P 
• Nationals is next weekend. I have zero ambition for anything other than satisfactory runs and not coming home injured. 
• Still proud that I'm able to comfortably pull off 30mpw with a double digit long run. I am EXACTLY where I want/need to be for the rest of the year. Now, I just have to hold this fitness level. 
• Also, super freaking proud of have finally weighed in at my first goal weight of 135lbs this morning. :D I've been incredibly dedicated and focused for the past ~70 days, and am so pleased to see these results. My work clothes look the way I want them too. I feel confident in myself and my abilities, and, bonus, those shorts that inspired this whole thing actually fit again. :D 

A blergh week that turned out pretty awesome

Week-beginning Thoughts
Blergh. Stressful week at work. Challenges this week include:
1) remembering to do calf stretches 3x day (I've set an alarm!)
2) keeping nutrition straight to round out a second month; might be a challenge with PMS nonsense + work stress


Monday
Did: 1hr treadmill walk = 3.35mi while blogging at 4:30am
Wanted to just be home this morning with my family instead of running off to my normal 2mim+bootcamp that leaves me with exactly 10min of rushed family time before jumping into the work day, but still wanted to blog since I'm not taking true lunch breaks these days... so I hopped on the treadmill at 4:30am and blogged on a makeshift "treadmill desk" while walking. 

It was a struggle of a day for nutrition. I ended up feeling SUPER hungry before lunch and binged on 8 flatbread crackers (they weren't small), but was able to curb the impulse by shoving spinach in my face and drinking so much water that I couldn't possibly fit anything else in my stomach. That whole "betcha can't have just one" advertising mentality is super true. Those things are addictive. I wasn't even hungry. I just wanted more of that flavor. 


Tuesday
Did: 6.33mi @ 9:33/mi avg, Big 5, 10min strength, foam rolling
Did a faster out and slowed down on the back half to stick with a new 10KTuesday-er. Did some circuit stuff when I got home because I was motivated.  Foam rolled/sticked my right IT band due to some serious aching up in my glute/hip area... seems to have helped. 


Wednesday
Did: 2mi @ 9:08/mi avg, Big 5, Bootcamp

 


Thursday
Did: 1mi WU, 3mi tempo, 1mi CD = 5.12 @ 8:49/mi avg (tempo miles = 8:18, 8:13, 8:00), Big 5
In lieu of a track day, we opted for a tempo run this morning. This is that only type of speedwork I'm comfortable with right now; since it's not as fast-paced, it doesn't stress my foot as much. 

Before the run, I get the same nerves/dread as I usually do before a race. I never rarely doubt my ability to hit splits in interval workouts, but tempos always have me wondering, "Can I keep that pace for such a LONG time/distance?" 

We did a one mile warm-up, then an out-and-back route for the tempo. I didn't have a specific pace in mind, just 8:30ish. That helped keep the pressure off. At the turnaround, I did think about taking a quick break, but realized I didnt NEED to, just wanted to... and so we continued.


The last bit was harder, but only because I unintentionally pushed the pace to more like what a true tempo would be for me. Guess there is a point where I'll adopt the B&B mindset of "I just want to be done" and cling to speed to make that happen sooner rather than later. 

Friday
Did: 20min yoga, 2.04mim run @ 9:17/mi avg, Big 5, 10min weights, 1mi walk
Slept in after a stressful Thursday at work, and that was totally the right call. Did a menagerie of lunchtime workouts, and a playground walk to finish off the day.


Saturday
Did: 13.12 @ 9:21/mi avg, last 4 with stroller 
I really, really wanted to run a half marathon with a stroller today... just to check it off my bucket list. Unfortunately, we had a crappy cold snap last night, and 2hrs in the stroller in 34 degrees was NOT going to work for the little potato. 



Instead, B&B met up with me for a 9mi run through the ML hills and then my husband brought the potato down to join us for the last four miles. 

Thoughts from the run:

• the ML hill was beastly, and I slowed to my predicted 10min/mi going up it, but I fought the urge to stop and walk... and won
• I'm loving sunrise being earlier and earlier these days
• honey waffles are SUPER crunchy when they're in your handheld for an hour and it's in the 30s... I worried about breaking a tooth. lol
• Miles 8 and 9 were sub-9... WHAT
• I love that, when we finished the first 9, I felt soooo confident that I could do the rest with a stroller
• ...but HAD to slow down from that sub-9 pace
• I was ready to be done at mile 11. Like, seriously ready to be done.
• my hamstrings got angry at mile 12-- just sore and kind of crampy-- could not wait to stop and streeeeeeeeeeeetch 
• finished strong (seriously, those last few miles were so much faster than I'd thought they could be) and proud

Also, my favorite part of distance running, besides the confidence I get from doing hard stuff, is being able to eat ALL THE FOOD the day I run long. Yesssssssssssssss <3 

Sunday
Did: 5.05mi @ 9:26/mi avg with stroller, Big 5
Another awesome SundayRunday! Surprisingly, I felt ZERO residual anything after yesterday's long run. I opted for a few "solo" stroller miles before the usual running mamas meet up, and found that I really enjoyed running alone, with just my kiddo for company. 

Met up with another running mama for another 5K, and enjoyed a great easy run by the river. We even had the pleasure of being joined by another running friend who nust happened to be starting his run at the same time.

Total Mileage for the Week: 33.72mi

Week-end Thoughts:

• Um, closing in on 35mpw and feeling like it's NBD feels pretty freaking awesome. 
• Despite still fighting some lingering muscle issues (left PF, right IT band, right glute), I am CRUSHING mileage, and don't seem any worse for wear. 
• The PF seems to have fizzled out (nothing after this weekend's 18mi = I'm gonna say it's healed). Still waiting to do any true speedwork until I've been 100% symptom-free for a week, though. 
• Right IT band seems to have been a random thing caused by some poor foam rolling/stretching techniques. Once I got through Tuesday night's stick-ing, all was better. 
• I'm not training for anything right now beyond life, but feel like all this running is definitely helping me deal with everything life is throwing at me. 
• Nutrition is still solid. I'm down 8lbs of the ten I wanted to lose this year. None of this matters, though, unless I can fit into this specific pair of shorts that sparked the whole nutrition/weight loss idea by being too tight/too small ALL last year. I'm planning on trying them in a few weeks. 
• I didn't stretch my calves 3x/day for the week, but did stretch at least 1x day. This is a win. 
• I love what running has brought me. The friends, the confidence, the happiness. Yay, running. 

Another Recovery Week

Week-Beginning Thoughts:
After some weird left foot plantar fasciitis type stuff, I'm taking it easy this week to let everything rest up a bit. I'm still running, just with zero speedwork and a little less mileage. Next week, I'm hoping to start a little more training for whatever events I end up doing at national. 


Monday
Did: bootcamp
Forgot to take a picture of the boards today. Pretty sure we did 45s work/15s rest, 4x through:

1) ropes
2) box jumps (rounds 1&3) /step-ups (rounds 2&4)
3) 44lb KB deadlift to high-pull
4) suspended chest press/suspended tricep extension
5) jump rope
6) ladder drill/moving plank with hip slap
7) high/low cross sit-ups

The finisher was 3 fence runs. Wanting to take it easy, but incapable of letting a chance to run in 60 degrees pass me by, I just did one, and then headed out.


Tuesday
Did: 10KTuesday, 6.33 @ 9:10/mi (Whaaaat?), Big 5
Used KT tape on my foot as a sort of "security blanket", and enjoyed a surprisingly easy 10KT this morning with the crew. I was shocked at the pace when I we stopped; it had felt a lot slower/more comfortable than a 9:10. 

super-even splits too!
(after the warm-up mile)

Wednesday
Did: 2mi @ 9:10/mi, Big 5, bootcamp
Had a surprisingly fast two miles this morning (sub-9 for the second mile). Enjoyed a great day of kettlebell work at bootcamp.

1) 26lb, 2) 35lb, 3) 18lb, 4) n/a
5&6) 35lb row-18lb push, 7) 26lb, 8) 44lb

skipped the runs since we'd done 2 before

Thursday
Did: 1mi WU, 24min 1min/1min fartlek, 1mi CD
Total: 5.09mi @ 9:08/mi avg, Big 5, 15min abs, 1.5mi walk/run with stroller
No time for much commentary today. Followed B's workout, but took the fartlek super easy-- probably around an 8min/mi for the push part and 9min/mi for the recovery. 

Did some ab work over lunch to get some stress out (Thanks, YouTube!).

Then took advantage of the first gorgeous weather we've had in forever to enjoy the park with my kiddo this evening. I'd planned on just walking a lap and then going to the playground, but, as soon as the buckle was clipped, a little voice said, "Maybe we run a little first? Then go to playground?"

How can you turn that down? <3 So we ran a bit, and walked a bit. 


Friday
Did: bootcamp, 1.5mi lunch walk

Tempted by the beautiful sunshine and warmth, I enjoyed a fully unplugged lunch today. Instead of eating at my desk, half working and half clicking through news feeds, I left my phone in the office and brought my lunch to the park. Best choice ever. 


Saturday
Did: 11.14 @ 9:28/mi avg, Big 5
After having to start our long run at 5:30am one Saturday awhile back, we've all kind of realized it's freaking awesome to be done with double-digit miles before 8am, and have made it "the norm". While I miss running the river and the greenway (because we won't do those before dawn), it's been fun to explore well-lit roads on foot, and tie together a few familiar routes to get more miles. 

I was a bit nervous about the distance today. I've only really been "back" for six weeks. Couple that with these foot issues, and I wasn't sure how today was going to shake out. Fortunately, running with B&B pushed all of that stuff to the back of my mind. We went at a slow, comfortable pace. I didn't look at my watch once. I didn't even have mile autolaps turned on (that's wasn't intentional). I just chatted with friends and enjoyed the run. 

elevation profile

I had a little bit of soreness on my left arch to start, but nothing demoralizing. For all I know, it could've just been the feeling of my tape under my sock. Throughout the run, I had a few instances of tightness in my left IT band, right glute, and right hamstring; it all seemed pretty fluid thought, so I'm not concerned. We got through the run, and I loved feeling like I could have gone another four miles beyond that, as long as I still had my crew with me. While these long runs are certainly good training, they always just seem like an extended hangout with friends. :) 

Sunday
Did: 3.0mi @ 9:21/mi with stroller, 2.75mi run/walk @ 10:46/mi avg with stroller, Big 5 (delayed)
Double run morning with the running mamas today. Loved feeling NOTHING in my foot today, and enjoyed full morning of stroller miles with friends. 

Total Mileage for the Week: 31.16mi (so much for easy?)

Week-end Reflections:

• With Saturday's 11 miler leaving zero residual anything, my confidence is back. Endurance is back. Strength is back. Now, I just need to get my speed back.
• I'm thrilled to have had ZERO foot issues on Sunday and hope to be able to return to speedwork after giving myself one more week to recover. 
• My dietary changes have become "the norm". While I'm super proud to say I'm over halfway to my weight goal, I'm even happier that the clothes that had been fitting snugly are back to fitting well. I'm feeling better about myself, and am so glad I've stuck with it. I've broken so many bad habits, and feel no desire to return to them. 

H+S Training: Week 3/3

Monday

Scheduled: 3mi w/4x150m accel

Planned:3 mi w/4x150m accel, bootcamp

Did: 3.15mi @ 9:28/mi avg with 4x150m accel, Big 5, bootcamp

Tuesday

Scheduled: recovery 10KT

Planned:10KT

Did: 6.88mi @ 8:55/mi, Big 5 in the shower :P 
Felt cold and sick last night, so I didn't set an alarm for a 5am run. That was a good call, since I slept almost 11 hours, and woke up feeling about 95%. Still deciding to run, and attempting to fit in into my day, however, was questionable.

When my lunch break finally rolled around, I got to the locker room only to realize that, while I'd brought clothes, shoes, my handheld, and a sweaty band, I'd forgotten a pretty essential item: a sports bra.

FML.

Running later wasn't an option with other family obligations tonight. Not running was an option, but I'm kind of committed to this 10KTuesday thing... and I'd planned out today's food assuming I'd be burning 600 calories. 

So, I did it anyways, in a normal bra. 

Downsides to this were plentiful, and included:

1. Chafing. OMG. The chafing.
2. Having to wash said bra in the shower post-run and attempt to dry it with a hair dryer before putting it back on for the rest of the day
3. Not being able to take my shirt off and run in just a sports bra when I realized I was way over-dressed, because, well, you can't just run in a bra... especially a nude-colored one

The run itself went well enough. I never felt like I could relax, because I was constantly having to dodge cars, watch my footing on the city sidewalks, consider my next direction, and be aware of others around me. Clearly, though, that didn't affect me much, because my pace was baller. Either that, or I just wanted to be DONE. :P

Props to all you mid-day/end-of-the-day runners. I absolutely hated this and cannot wait to get up at 4:05am tomorrow to get my workout in before my day begins. 

Wednesday

Scheduled: 1.5mi WU, 8x300 (67)/100, 1.5mi CD

Planned:easy 3, bootcamp

Did: 2.04mi @ 9:43/mi avg, Big 5, bootcamp

The others only wanted 2mi this morning, so that's what I did too. For bootcamp, I opted into their Tuesday KB workout instead of another bodyweight circuit. It seemed "easy" on the board, but definitely got harder and harder each round.

Pullovers- 22b
Goblet squats- started with 44lb, moved to 33lb
Rows: started with 33lb, moved to 22lb
Swings: started with 44lb, moved to 33lb
Curl to OHP: started with 33lb, moved to 22lb
Deadlift to HP: 33lb

Feeling strong. :)

Thursday

Scheduled: rest

Planned: 1.5mi WU, 8x300 (67)/100, 1.5mi CD

Did: 1.25WU, 7x800/100, 1.25mi CD = 4.4mi total @ 8:47/mi avg, Big 5
Though I preemptively cut this workout a bit short to ensure I was home with plenty of time for some family stuff, I still feel pretty good about it. 

1.25mi warm-up on the track, then:

300m 72s
100m jog @ 10:42/mi
300m 73s
100m jog @ 11/mi
300m 74s (noticing a pattern here?)
50m walk, 50m jog
300m 75s 
50m walk, 50m jog
300m 71s (really focused on pushing through the finish line)
50m walk, 50m jog
300m 72s
50m walk, 50m jog

1.25mi cool-down on track


Items worth noting:

• left PF (the non-injured one) still seems a little tender from last week's 200m
• had a strong 8-10mph headwind for most of the 300s
• I'm definitely not "back", but I'm in a good place
• the Big 5 streak is still going! :)

Friday

Scheduled: 3mi easy

Planned: rest, yoga, stretch

Did: freak out about my foot

Oh, crudmuffins. My left PF was pretty sore this morning, and throughout the day. I've convinced myself there's something really wrong with it. Maybe a Grade 1 tear? Maybe a bad strain? I should not have pushed so hard in speedwork yesterday. 

I've been icing and ibuprofen-ing today, but I'm pretty terrified of waking up tomorrow and not being able to run. We taped it up tonight, and I guess I'll just see how things go in the morning... 

H+S Training: Week 1/3

Monday
Scheduled: 4mi + 5 strides at 5K pace, 3K pace, Mile pace, 800m, Faster
Did: 3.09mi @ 9:38/mi avg with 5 strides, Big 5, bootcamp
Strides. Oof. I love to hate these things. 

Paces: 7:00 (too fast), 6:28 (too fast), 6:32 (on), 6:10 (on), 5:35 (um, yes)
though, really, how accurate is pace when you're running for 20s-30s in a parking lot and getting distance from a GPS watch with a limited satellite connection

Going to bootcamp after this was a bit hard, but the workout, fortunately, wasn't too leg-intensive. I was surprised to find that the wall balls were much harder than they used to be. Pre-injury, I had graduated to the 20lb ball. Today, I had to back off and only do half of each round with the 20lb and finish off with the 10lb. :( On the bright side, though, I made it the entire time through the ropes! 

finished off with 25 hand-release push-ups and 25 sit-ups

Tuesday
Scheduled: 6.26mi recovery
Revised to: 1mi WU, 3x1mi @ 7:30-7:45 PR/400m, 1mi CD
Did: 1.2mi WU, 2xmile/400, 2x800/400, 1.somethingmi CD= 6.62mi @ 8:55/mi avg, Big 5, stretch
A look-ahead at weather showed 28 degrees for Thursday and 53 for today, so we swapped our track day. It's been over four months since I've been at the track. I still love it, but my body definitely has a lot of "coming back" to do. Today's workout sucked. It's the hardest workout I've had in quite awhile, and the only workout to date that I can ever remember bailing out of. 

My first mile was manageable, but felt more like my third. I recovered, and then started on my second. Lap 1 felt like Lap 4. Lap 2 felt like it should have at least been Lap 3. Lap 3 felt like "this is definitely the last lap, right?". Lap 4 felt like a terrible slog to salvation. 

When I finished, I knew I did NOT have another set of four laps in me, so I opted out and, instead, settled for (2)-800m/400m. Even that was hard. By the time I got to the 100m mark on my first 800, I was thinking "the end is near, right? surely I'm on my second lap?". Nopity nope. 

Blitz did the second 800 with me. I could tell he was trying to pull me along to the pace he knew I could do, but I couldn't do it today, and refused to be pulled along. I let him get 100m ahead of me and held to the pace I knew I could keep... until the last 100m, which I let him encourage a kick out of me. And then, thank goodness, I was done. 

Mile 1: 7:39 (in-range)

Mile 2: 8:16 

800 #1: 3:56

800 #2: 3:56 (recall there was a HUGE kick at the end-- that's how bad the rest of that 800m was)

I'm not upset about this workout at all, though. I had a TON of reasons why this workout sucked:

• 12mph headwinds pretty much the whole way (yeah, at some point it should have been at our backs on a track, but it never felt that way)
• the wind was COLD (despite being 53 degrees, I was cold in shorts, calf sleeves, tank, arm sleeves, long-sleeve shirt, and an earband)
• with the exception of a couple 400s on the treadmill last week, I haven't done ANY speedwork in four months, and I was injured for 3 of those months-- losing some fitness is to be expected
• even if I were in good shape, going from 400s to mile repeats is pretty ambitious
• this new "eating healthy" business has dramatically changed my diet (i.e. I'm not eating any of the typical carbs/breads/crackers I used to), and maybe my body just needs to adjust
• this is also the third day in a row with a speedwork element (Sun=PRO, Mon=strides, Today=repeats), which certainly didn't help

So, I'll chalk today up to a learning experience.

Wednesday
Scheduled: rest
Did: sweet rest day :)
Enjoyed a few short walks for commute/meetings.


Thursday
Scheduled: 2mi WU, 3x1mi @ 5K PR, 2mi CD
Did: 6.28mi @ 9:38/mi avg
10KThursday went well enough. I was just really over it by the 2mi mark, though. Still trying to figure out if this is just me getting back into shape, body adjusting to a new diet, or what. According to my log, I did just hit 32mi for the past seven days, so maybe that has something to do with this funk. 


Friday
Scheduled: 4mi easy
Planned: 3mi easy + bootcamp
Did: 1.07mi @ 9:41/mi + bootcamp
Realized that I was about to be close to 40mi for the week last night and made some adjustments to this morning's distance. I still felt like I was in marathon training; everything was just heavy, fatigued, and didn't want to "go". 

I LOVED that today ended up being a kettlebell day at bootcamp. 

1/3= 18lb
4/5/6/7=27lb
8/10=35lb

oh, goodness, ALL the walking lunges

Saturday
Scheduled: 9mi easy
Did: 9.05mi @ 9:48/mi avg with hills galore, Big 5, ~3mi walking, and some dance clubbin'
For whatever reason, B and I decided today was a good day for a hilly run. I kind of wanted a challenge, and I also loved the idea of connecting up two of our standard running routes since we finally had enough distance to make that happen. 

I was ready to be done at mile 2, but pushed through... to be hit in the face (not literally) with a pretty legit climb halfway through. After cresting that hill, we hit another, bigger one. I had no one to blame but myself; I made the route. :P 

There's something amazingly empowering about getting through a route like that. Eventually, we hit the 6mi mark, which happened to be our turnaround for the 10KTuesday route. From there, it was just like any ol' Tuesday, running the home stretch back. It didn't feel like a nine mile day at all, nor did it feel like my longest run since labor Day. :) 

It's all about the cliiiiiiiiiiiiiiiiiiiiiiiiimb

Enjoyed another several miles of walking throughout the day (and several hours sitting in a car) to close out an awesome Saturday.

Sunday
Scheduled: 3mi easy
Did: 6.3mi @ 10:12/mi avg, Big 5, Cyclebar Class
My other mother runner friend, Beth, regularly posts pictures from one of her regular mountain runs; at the top of the hill is this "You Made It!" written on the asphalt. I've wanted a picture with that sign ever since she first posted it on Facebook. I wanted it so much that I pretty much planned a trip to South Carolina around running this route with her to get said picture.

Well, we miiiiiiiiiiight have stayed out celebrating her birthday a little later than expected. We'd planned to be home by 9, and ended up singing karaoke until almost 2am... which made getting up at 8 and over to the mountain by 9 a bit of a struggle. But, like 10KTuesday, this run wasn't optional. 

Yep. Definitely ran a mountain today. 

I knew this was NOT going to be an easy run, but, man, this hill's difficulty exceeded all expectations. There was literally no reprieve from the incline. The entire way up was either a slight incline, a SERIOUS incline, or way too short a stretch of "flat" to do anything but remind you that running doesn't always suck this much before the next incline began. 

I was walking before we hit a mile and a half... and I think I might have been going faster walking than I was running. "I'll just walk for a minute," I said. That turned into three, and then I only started running again because we had a schedule to keep, and had to average a 10min/mi. 

Over the course of the 2mi ascent, I took three separate walk breaks, for 3, 5, and 1 minutes. It was brutal. SO. BRUTAL.

...but then there was this

After a brief respite and some stretching at the top, we turned around and destroyed our knees running DOWN the incredibly steep grade in the rain back to the car. :P 

...and then I stretched (woo, Big 5), showered, ate some breakfast, and drove 2.5 hours back home for a track club birthday party at an indoor cycling studio. 

I totally phoned it in for the entire workout. I wasn't there to workout. I was there to enjoy hanging out with friends I rarely get to see and spin a bit. Mission accomplished. 

...and then I ate everything in sight :P 

Planned Total Mileage: 35mi
Actual Total Mileage: 32.4mi (so much for "let's just get back to 25s in January")

Week-end Reflections:
1. Food is going super-well this week. I'm really proud of the changes I've made, and, for the first time since I started this, I actually feel like I can sustain these new habits long-term. Nutrition blog coming later, probably at the end of the month. 

2. Training is hard. 

3. I am SO out of hill shape.