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
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.
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).
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.
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.
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.
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.
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.
Great job Kerrie!! Excited to read about tri training, still can’t get myself to commit to one but it’s good to see others train for it and see how it goes. Your training is coming along nicely. 🙂
No ugh’ing on the IHOP. My favorite after race ‘restaurant’ but I order it all very very clean. Obviously no bacon or sausage but you really can’t go wrong with pancakes/waffles and eggs for recovery meals.
Great job on sticking to the core work. You are rocking it and love seeing the posts on FB about getting it done.
Whenever, Wherever….15minutes per day.