training log for week 1/5/15 – 1/11/15
total miles: 32
easy miles: 25
fast miles: 7
strength workouts: 2
overview: training was great this week, but MAN am i excited that i made it to another cutback week! i am ready for lots of easy miles next week with a short 4 mile race thrown in on saturday. workouts went good this week, and i got some decent rolling hills mixed in to my easy miles and progression run. the one thing i would change is that i have GOT to force myself to get up before work to run. no more waiting until after work when i am stressed, mentally exhausted, and i am battling drivers making their commute home. yes, it will be cold and dark at 5am, and i will have to get out of my toasty bed, but it’s worth it.
the gear links are not affiliate links by the way. they are just there so i can have easy access to spend money on more running shit i don’t need 🙂
monday
planned workout: the core strength workout from healthontherun.net
actual workout: the core
how did it go? really good! i enjoyed the workout a lot, and want to try to do it 1 day a week. i will add some additional ab exercises and lunges next week. used 10# weights for the whole thing. a little sore on tuesday in my back, shoulders and thighs.
tuesday
planned workout: 7.5 easy miles
actual workout: 7.5 easy miles @ 11:41 pace (avg HR 153)
course: downtown hills–really trying to strengthen this area
weather: 30*/dark/windy
gear: brooks purecadence 3, athleta polartec power stretch 2 tights, lululemon swiftly tech short sleeve crew, fluff off pullover, wool buff
nutrition: salted caramel gu at :30 and water along the way
how did it go? hills, hills, hills–everything felt good though. loved the cold weather! i did feel a little warm to start and finally removed my buff at mile 4.5 and felt better. did have to make a bathroom stop at 4.5, thank goodness campus is back in session and the facilities were working. kept HR in zone 2 except for on the hills, but still evened out to 153 average.
wednesday
planned workout: 40 minute strength circuit
actual workout: 40 minute strength circuit
how did it go? surprisingly not sore from the hills on tuesday, so this felt fine! used 12# weights.
thursday
planned workout: 6 miles w/ 5 x 1k @ 5:05 and 2:50 recovery
actual workout: 6 miles @ 10:21 pace with 5 x 1k @ 5:06, 5:07, 5:08, 5:14, 5:17
course: purple striders
weather: 13*/windy/dark
gear: brooks pureconnect 3, athleta polartec power stretch 2 tights, lululemon swiftly ltech ong sleeve scoop shirt, fluff off pullover
nutrition: belvita bites for breakfast, evol chicken bowl for lunch, and water on the run. no GI issues!
how did it go? felt good, but 5 sets may have been pushing it! obviously since my pace suffered so much on the last two. instant pace on my watch is really inaccurate. i was sure my first interval was my slowest and my third was my fastest.
friday
planned workout: rest
actual workout: rest
saturday
planned workout: 15 mile progression with 1-3 @ 11:30, 4-6 @ 11:00, 7-9 @ 10:30, 10-12 @ 10:00, 13-15 @ 9:30
actual workout: 13 mile progression with 11:38, 11:32, 11:27, 11:00, 10:54, 10:49, 10:20, 10:22, 10:25, 9:55, 10:04, 9:47, 9:28
course: chestnut to ewing ford and back
weather: 16*/sunny/breezy (feels like 8*)
gear: brooks pureflow 2, athleta polartec power stretch 2 tights, gsx long sleeve crew tee, lululemon spring fling puffy windbreaker, run with me toque, run with me neck warmer, run with me fleece gloves, the north face ear warmers, polarized sunnies
nutrition: sushi, edamame and cheese for dinner; belvita biscuits, vitamins and coffee for breakfast; nuun and salted caramel gu @ :30 and 1:20
how did it go? it definitely went better than last week! i did have to stop at the quick stop around mile 6 and use their bathroom. i also spent some time looking around to see if they had something solid i could use in place of the gu. i am wondering if it is what is upsetting my stomach. i am gonna try the gummy blocks for a while and see how i do with those, and i am also going to start taking imodium before long runs. i cut the last two 9:30 miles out because i just didn’t think my little legs could do it. i have plenty of weeks to get to 15 miles. i really liked the structure of this run, and i want to try it next at 14 miles and drop the pace from 11:10 to 9:10 over the course of that length (20 seconds every 2 miles). i definitely overdressed, and would have done better with a thicker tank top under the jacket instead of the thick long sleeve tee. SUNGLASSES SUCK. i do not know why i can never remember that. between the fog and the sweat, i cannot handle sunnies. i am a visor girl from here on out. the toque stayed on my head for about half a mile until it had to come off and be replaced by just the ear warmers. my head got so toasty so quick. route had some rollers in it, so it was good practice for rolling hill races.
sunday
planned workout: 5 easy trail miles
actual workout: 5 easy trail miles
course: low hollow trail and keriakes park
weather: 45*/overcast
gear: brooks puregrit 3, roxy standard running tights, under armour sonic tank top, reebok windbreaker
nutrition: soft pretzel/wings/salad/beer for dinner, no breakfast, water on run
how did it go? i did half at the trail and half on the gravel at kp. one 2.5 mile loop on a single track is enough for me. i don’t know if i will ever love trail running. i definitely like the way it feels on my body, but i hate the mis-steps and dodging the mountain bikers. i need to get up to mammoth cave to see if the trail is a little less technical and wider. i think i would fare better on something wider than single track. also, the roxy tights are low rise and i was a little worried i was going to expose my buttcrack at the trail. might need to move them to the “laundry day clothes” pile.