Training Recap for the Week of 01-28-13

Miles run: 16.5

Time spent running: 2 hours and 35 minutes

Miles biked: 28.68

Time spent biking: 2 hours and 5 minutes

Strength workouts: 2

Time on strength: 1 hour

Core workouts: 5

Time on core: 1 hour, 15 minutes

Total training for the week:

Workouts missed: 1

MONDAY

Started off the week with some terrible sleep. But I still got my strength work done with a couple of 8-pound dumbbells and a Biggest Loser sculpting DVD taught by Jillian.

TUESDAY

I got up before work to get in an extra bike ride. It was just 20 minutes, but there was plenty of sweat. Morning exercise gives me a better start to the day.

On my lunch hour, I had an easy 4-miler planned. I have a pretty strict 60 minutes for lunch, so when my watch wouldn’t turn on and I had to look up how to give it a hard restart, I was worried I wouldn’t have time! Then I got outside in the Seattle mist and when I went to turn onto the trail I usually run first, there was a big group of geese all across the trail and they gave me the stink eye! Jerks. So I had to go a different way.

I’d turned my pace off on this run and vowed to run easy, but because of time restraints I picked it up a little bit after the first couple of miles. I ran 4.25 miles in 38.57 minutes (and had 5 minutes to change out of my soaked running clothes when I got back to work): 9:31, 9:10, 8:59, 9:02 (and 9:05 pace for the last quarter mile).

WEDNESDAY

I read this post by Cook Train Eat Race on core workouts and vowed to work on my core, joining his super-supportive Facebook group: 30 Day Ab Challenge – CoreWork. So, I got my core done when I got home before going out to dinner with the fam.

I used the suggested exercises that Jason of Cook Train Eat Race gave on his post, although I did one wrong (side planks should be held one minute per side, not 30-seconds per side and “pulsing”). I did the routine 3 times (with a minute of bicycle crunches afterward): 1-minute of bridges on the exercise  ball, 1-minute supermans with alternating arms and legs, 30 seconds left side plank (pulsing) and then 30 seconds on the right, rest 1 minute.

We went to IHOP for dinner — ugh. Karsen loves pancakes, though. I had the harvest grain and nut pancakes with blueberries in them and butter, no syrup (couldn’t finish, though, too full). I also had scrambled eggs, and ate Karsen’s piece of bacon (yum) and sausage (ick-shouldn’t have). I had to wait an hour after we got home to ride the trainer.

Erika gave me a great interval workout: 1o-minute warm up, 5×5-minute sprints with 1-minute rest intervals, and a 5-minute cool down. I rode 10.13 miles in 45 minutes and was dripppppiiiiing with sweat. I finished at 9:15. I usually try to be in bed by 9:30 on work nights. Oops.

THURSDAY

Ran 4.24 miles in 38:10 with pace turned off completely. Here’s the recap from DailyMile:

Guess what? I saw a group of 26.2 geese! (One was a duck, technically. That’s like .2 of a goose.) Maybe it’s a sign! Today’s goal: 4 miles — 2 easy and 2 at a slightly harder effort. Turned pace off my watch completely. I kind of like this because when I get back it’s a little surprise. Mile 1: 9:41 (proud of myself for keeping it easy). Mile 2: 8:25 (I thought I was closer to 9!). Mile 3: 8:28 (WOW consistent!). Mile 4: 9:23 (was concentrating on form which makes me run faster). Last .24 was a 9:20 pace (also very consistent-yay!). Noisy run: lots of honking, truck brakes, screeching, helicopters. Geez. And my creaky knee. Slight mist, mid-40s.

I did core and strength after work. Karsen cheered me on.

Strength: 3x 30 (15 on ea. side) crossover lunges w/ bicep curls; 60-second plank; 15 bent over rows; 50 bicycle crunches; 1-minute rest interval

Core: 3x 1 minute of bridges on the ex. ball; 1 minute of alternating supermans; 1 minute side plank (left); 1 minute side plank (right); 1-minute rest interval

About 10 minutes of thorough stretching.

FRIDAY

I’d like to add a 4th day to my running, but know I have to do that very carefully. I did 2 miles at a very easy pace focusing on form and relaxation. Of course, once I was outside, my little running devil was trying to talk me into why 30 minutes of running would be a good idea, but my little running angel told me to stick with the plan. I ran 2 miles in 21:39.

Then immediately following the run, I did core: 3x 1 min. of squats; 1 min. of bicycle crunches; 1 min. boat pose (shaking like a leaf!); 1 min. rest interval. Followed it with 10 minutes of deep stretching.

SATURDAY

Jill and I had planned to ride outside! It was supposed to be 50 and sunny — it had been gorgeous on Friday — but I woke up to fog. We went anyway. We met at the Orting Trail for an agreed-upon distance of 15 miles. Along the way, we saw Mel (Tall Mom) and her hubby running. Fun day. I love riding my bike outside. We went 14.55 miles in almost exactly one hour.

I got core done late, but I got it done! 3x 1 min. of deep squats; 1 min. alternating supermans; 1 min. bicycle crunches; 1-min. rest interval. Um. I forgot to stretch.

SUNDAY

From DailyMile:

Dude. This morning has been weird. I had a nightmare and woke up before 6:30 a.m. I refuse to run in the dark, so I had my coffee and ezekiel toast w/ PB and honey, then sat around and surfed the ‘net till the fam woke up and it was light out. Then made Karsen breakfast. Anyway, ALL that time, my Garmin–that I charged overnight Friday to Saturday–could’ve be re-charging if I’d known it was dead. So, I got ready to go for my 6-miler outside in 40-degree rainy weather, put my watch on and…it was dead. Oooookay. I decided I didn’t want to wait around, so I did my run on the dreadmill instead. Ugh. Had to change clothes completely. I felt all messed up–hungry and thirsty. Luckily, on the treadmill I can have my bottle of Kona Cola Nuun right there. First two miles were easy pace, although I don’t think 10:00 feels easy on the treadmill. Then I did 10×1-min. sprints with 1-min. rest intervals (10:00 pace). I did the first five sprints at 7:30, and the second 5 at 7:24. I was looking forward to seeing how fast I could sprint outside, so to do this on the ‘mill was a bummer. I’m guessing outside would be faster. Then did last two miles at an easy pace. Followed the run with my core workout.

Ran 6 miles in 56 minutes

Afterward, 15 minutes of core:

Post-run core workout. Karsen was my coach watching the timer and telling me when to switch. Plus he kept saying, “Good job!” “You’re doing good!” “Almost there!” Future career? 3x…

1-min. bridges (w/ feet elevated)

1-min. supermans w/ alternating arms/legs

1-min. right side plank

1-min. left side plank 1-min. rest interval

Spent a good almost 10 minutes of stretching afterward.