training log for week: 1/19/15 – 1/25/15
total miles: 24
easy miles: 20
fast miles: 4
strength workouts: 2 strength, 1 spin, and 1 yoga
overview: this week went great! i felt really strong on both the hill workout and the tempo run. i could not make myself get out of bed and run before work, so unfortunately my easy run this week was a complete sufferfest and i felt like i had lead-legs. i will definitely get up before work this week, though, because i am super excited about tuesday’s fartlek and i don’t want to hinder it by waiting until after work. i do want to try and get one more day of spinning in there and add a little more core work on those days.
monday
planned workout: 30 minutes spin
actual workout: 30 minutes spin
how did it go? varied the resistance every 2 minutes from 1-5. tried to keep the RPMs in the high 90s. 7.7 miles.
tuesday
planned workout: 6 miles with 4 x hill repeats and the core strength workout
actual workout: the core strength workout and some planks. rest day for running.
how did it go? used 10# weights for the workout and it seems to be getting easier! i could not peel myself out of bed at 4am, and then the traffic was so bad on my evening commute i didn’t have time to run when i got home.
wednesday
planned workout: 30 minutes spin
actual workout: 5.25 miles with 4 x hill repeats @ 11:15 pace and 150 HR. no spinning – the water line was broken at work, so i wasted 2.5 hours of commuting only to be told to work from home where i have no bike.
course: ran to campus and used the normal ave/state street hill for the repeats. it is about .25 miles up and down and gets to ~8% grade.
weather: 48*/dark/absolutely perfect!
gear: brooks purecadence 3, zella ‘live in’ printed bike shorts, lululemon swiftly tech long sleeve crew shirt, lululemon run with me ear warmers, knuckle lights
nutrition: belvita biscuits and coffee for breakfast, lasagna for lunch and 3 citrus clif shot bloks ~15 minutes pre-run. no GI problems!!!
how did it go? this run felt great! i finally washed and scrubbed my HR monitor and was loving how low my HR stayed when i was running easy. i really tried to pick up my feet quickly and pump my arms on the hill sprints. hills are by far my biggest weakness, so i am doing my best to master them.
thursday
planned workout: 6 miles with 4 @ tempo and strength
actual workout: 6 miles easy @ 11:39 pace and 146 HR and strength
course: purple striders – paved and flat
weather: 38*/dark/breezy
gear: brooks purecadence 3, athleta relay tights, fabletics long sleeve shirt, double diamond bristol vest, c9 ear warmer, knuckle lights
nutrition: english muffin and peanut butter with coffee for breakfast, pizza for lunch and 3 citrus cliff shot bloks ~15 minutes pre-run. no GI problems!!!
how did it go? my legs felt like absolute lead. i couldn’t get my heart rate up if i tried! it’s gotta be from standing for 9 hours and doing my legs and abs circuit during lunch. i have a standing desk at work, which is awesome, but i didn’t realize how fatigued it made my legs by the end of the day. this was the longest 6 miles ever, i think.
friday
planned workout: 30 minutes yoga
actual workout: 30 minutes yoga for runners from yoga studio and the myrtl
how did it go? wow this felt so good! definitely need to commit to doing this once per week.
saturday
planned workout: 10 miles with 2 x 2 @ 8:55 and 2 minute recovery
actual workout: 3 mile warmup @ 10:48 pace and 158 HR; 4 pace miles @ 8:21, 8:35, 9:03, 8:39 with 2 minutes recovery in the middle; 3 mile cooldown @ 10:28 pace and 168 HR
course: 5 mile loop in richpond – paved and flat
weather: 40*/sunny/windy
gear: adidas adios boost, lululemon brushed speed tights, lululemon run first base tank, lululemon swiftly tech long sleeve crew shirt, lululemon run with me fleece gloves, lululemon fluff off ear warmer
nutrition: chicken and shrimp penne with au gratin sauce for dinner, half a bag of belvita bites and coffee at ~6:30 and the other half at 10 for breakfast. we started the run at 10:20. i ate a black cherry clif shot blok every 2 miles and had caffeinated nuun in my handheld bottle. tummy started feeling a little funky at mile 8.5 and lasted throughout the afternoon. maybe i was a little dehydrated?
how did it go? i was a little worried i was going to have to make this an easy run because of slick spots in the road, but after we got started they weren’t so bad. i did the warmup a bit faster than i normally would, and my HR was well above 154. the tempo pace miles definitely felt comfortably hard. i could not zone in on the pace. i have got to get better at that and make myself. i am a little disappointed that my first mile was the fastest, but at least my last one wasn’t the slowest! the 3rd tempo mile was all in to the headwind, and it definitely felt the hardest to me. i loved the loop and hope jenny and i start doing all of our long runs out there together.
sunday
planned workout: 5 easy trail miles
actual workout: 2.5 easy miles @ 12:00 pace
course: lost river cave greenway – paved and flat
weather: 45*/overcast/breezy
gear: brooks puregrit 3, pure + good florataupe leggings, gsx long sleeve crew tee, nike running hat
nutrition: pizza and wine for dinner, and man did that disagree with me!
how did it go? woke up feeling absolutely terrible, but i carried myself over to the site of next week’s snow flurry scurry 5k. i don’t know exactly how they will stretch the course to 3.1 miles, but there are definitely some rolling hills and quite a few slick spots from the rain we have had. my beautiful anthropologie pants would not stay up and do not have a drawstring 🙁 i will need to buy some tunics and wear them as leggings.
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