training log for week 1/12/15 – 1/18/15
total miles: 26
easy miles: 22
fast miles: 4
strength workouts: 2
overview: this was originally supposed to be a cutback/recovery week with less miles and all of them easy, but when jenny wanted to do the frozen 4 race i incorporated that in to saturday’s long run. i actually felt pretty tired all week, and i am hoping moving my strength training and cross-training days to my run days will help give me more of a break – at least 2 full rest days a week. the runs all went pretty good, though, and i am ready to get back to some speed workouts next week. i might be tinkering with my plan and moving to 5 days a week instead of 4 due to time constraints in the mornings. i was working from home on tuesdays and thursdays, but this is the end of our fiscal year, so i won’t have that luxury for at least another 4 weeks. i will be waking up at 4:30 to run! eeeeeeeeeeekkkkk!
monday
planned workout: the core from healthontherun.net
actual workout: the core
how did it go? stuck with 10# weights and added in some ab exercises after the weight training. only lasts about 30 minutes, so i plan to add another 10 minutes of something (rowing maybe?) next week.
tuesday
planned workout: 6 easy miles w/ 6 x 20 second striders
actual workout: 6 miles @ 11:33 pace/147 avg HR and 6 x 20 second striders
course: highland/nashville road/campbell lane – flat paved road/sidewalk
weather: 24*/breezy/dark
gear: brooks purecadence 3, lululemon brushed speed tights, victoria’s secret cold weather long sleeve shirt, athleta cinch popover, lululemon run with me fleece gloves, lululemon fluff off ear warmer, knuckle lights, mace jogger
nutrition: chili for dinner, water on run. no GI issues
how did it go? felt really nice and easy. i was a little worried i was going to be too warm on top, but the wind took care of that quickly. i was really happy to see two other female runners out at the beginning and mid-way point of my run! made me feel really safe. i also carried mace with me just in case. this route is well lit and mostly on the sidewalk of a main road, so it is the perfect early morning route. added in the striders after seeing them on jenny’s vdot plan after easy runs, but i am not sure if i did them correctly. i need to research that.
wednesday
planned workout: 40 minute strength workout
actual workout: 35 minute strength workout and 5 minutes stretching
how did it go? i didn’t want to get on the bike for the second 5 minute portion, so i just did some stretches. it felt so nice i think i am going to do yoga on fridays! Click here to know How to do Simha mudra.
thursday
planned workout: 6 miles easy with 6 x striders
actual workout: 6 mile progression run @ 12:08, 11:46, 11:11, 10:46, 10:27, 9:02 with 6 x striders and a nice little 3/4 mile jog
course: highland/nashville road/campbell lane – flat paved road/sidewalk
weather: 30*/dark
gear: brooks purecadence 3, athleta polartec power stretch 2 tights, reebok brushed long sleeve tee, lululemon spring fling puffy windbreaker, run with me neck warmer, fluff off mittens, knuckle lights, mace jogger
nutrition: navy bean soup and cheese sandwich for dinner, water on the run. no GI issues.
how did it go? so the first few minutes of my run when i was still half asleep my HR monitor was screaming saying i was at 170 bpm. i knew that was crap, and i got frustrated and took it off and stashed it in my pocket, or so i thought (foreshadowing…). when that happened i just went based on effort. then at the halfway i decided i wanted to negative split. and then when i only had a mile left i decided to just give it my all. surprisingly that last fast mile felt really good and i didn’t feel completely dead at the end of it! got my striders in after watching a helpful video which told me i was doing them wrong on tuesday. pace was much better on them today. i actually felt really warm the whole run. i had to take my mittens off and unzip my jacket. still working on dressing for winter. also, the reebok shirt sure is pretty and does look like lululemon, but it would not stay down and kept riding up. maybe it was because of my jacket. so that HR monitor… when i got home and started removing all of the layers and accessories i realized i didn’t have my HR monitor in my pocket. i had to go back out and retrace my steps, and luckily i found it about a 1/2 mile down the road. so that is how 6 miles turned in to 7 🙂
friday
planned workout: rest
actual workout: yoga, myrtle and stretching
how did it go? i did about 3 minutes of a yoga routine on nike training club, but i didn’t know the moves and didn’t want to watch all of the videos for them, so i quickly stopped and did the myrtle routine and then shawn’s stretching routine on NTC. felt great!
saturday
planned workout: 8 miles w/ 4 @ frozen 4 race goal of <36 minutes
actual workout: 7 miles w/ 4 @ frozen 4 race; 2 warmup @ 11:09, 10:33; race splits of 8:46, 8:58, 9:02, 8:56, 0:49 (.09); 1 mile cooldown @ 11:24
course: ephram white – gravel 2 mile loop with rolling hills
weather: 40*/breezy/sunny – really great race conditions!
gear: brooks pureconnect 3, lululemon mesh speed tights, lululemon swiftly tech long sleeve scoop shirt, nike feather light visor, jaybird bluebuds x wireless headphones and “30 minutes” playlist
nutrition: panera broth bowl and thai salad for dinner, coffee and blueberry belvita biscuits ~2 hours before start and 1.5 black cherry clif shot blocks ~10 minutes before start. caffeinated nuun in my handheld.
how did it go? i will do a full race recap this week, but overall the run was a great training run. i followed jenny’s lead and her plan had her doing 4 x 8:56 mile repeats with 1 minute recoveries. i didn’t even think to lap it for the recoveries, so i am not sure what our actual mile splits were (i’m not good enough with garmin files or math to figure it out :)), but since our overall pace for 4.09 miles was 8:56, i am pretty confident we hit the prescribed pace. the gravel made the effort seem SO MUCH harder than when i have run the same pace on pavement. also, all of those little stabilizer muscles were very sore post-race. this is the first time i have felt soreness after a run in a long time! i might need to get out to ephram more often even though i hate it.
sunday
planned workout: 5 easy trail miles
actual workout: 5 easy trail miles @ 11:48 average
course: keriakes – gravel 1.25 miles loop with rolling hills
weather: 45*/breezy/sunny
gear: brooks puregrit 3, lululemon rebel runner crop, under armour fly-by long sleeve, brooks essential vest, nike feather light visor
nutrition: steak and baked potato with wine and beer for dinner, nothing for breakfast and water on the run. had to make 1 bathroom stop at 4.75 miles.
how did it go? i felt awful when i woke up and almost didn’t go run, but it actually felt better than i thought it would!