My next upcoming race is now 2 weeks away. I am planning on doing the Bidwell Classic Half Marathon on 3/6. So now time to taper a bit.
Here is what the week’s training was ~
Monday: 8 miles of speed work with one mile warm up and one mile cool down. I was really daunted by the 8 miles of 800 repeats. 8 seemed like so much more than 5, which is what I had done a couple weeks before. However, once I started, it went by less painfully than I thought it would. I won’t use a gu or gel unless the run is longer than an hour – for this I had a packet of sports beans before I started and I’m glad I did.
Here were the splits (800 meters followed by 800 recovery): 1 mile warm up at 7:56, 3:04, 3:01, 3:09, 3:16, 3:00, 3:16, 3:09, 3:11 and 1 mile cool down at 7:38. When I’m doing speed work on the track, I try to switch up which way I am running. For some reason, it is WAY harder for me to go as fast when I’m running clockwise. Haha! It is probably all in my head. It is really good to keep changing directions on the track when you are doing speed work if you can’t. You don’t want to be strengthening/pounding on/using in general – just one side of your body.
It ended up being a total of 10 miles at 7:18 average. And I ran my fastest 10k, according to my Garmin – I love it when it beeps and says you earned a new medal haha! I sort of don’t feel like it counts, because it was done during spadework, but I’ll take it!
Tuesday: 20 minutes warm up on the bike, 15 minute Nike Training Club core circuit, legs and glutes.
I woke up on Tuesday with a sore foot. I got really worried something was wrong – so I went ahead and called my podiatrist. He suggested I stop by so he could take a look. He said my sesamoid bone was sore from me pronating. He added some padding to the orthotics he had made for me about a year ago. Such a relief!
Wednesday was a tempo run. My coach has increased my tempo pace from 7:30 to 7:20 and it is amazing how much harder it is. I did one mile warm up 8:25, then 7:18, 7:19, 7:18, 6:58 and 1 mile cool down at 8:01 – total of 6 miles at 7:34 average. I was feeling discouraged at first that the pace was tough for me. BUT – I have to remember that I’m not getting slower, my expectations for myself are getting higher.
Thursday I did shoulders/chest and back/abs. Since this is a total running rest day, I sometimes stack two lifting splits together. Working core is not one of my favorite things to do, so will also I superset core exercises – which helps get a lot of reps done quickly. Additionally, Thursday I went to my ART doctor so he could work on my foot a bit. He broke up some of the adhesion in the foot and calf muscles. I was pretty sore by Thursday evening.
I did my long run on Friday so that I could have a lazy Saturday morning with the BF and pup. It was 14 miles with 2 warm up miles to start and let myself run a bit faster for the rest. I had a banana before and a packet of those sports beans at mile 7. Average pace was 8:07. I felt strong and my foot felt fine after I got warmed up. It was a really encouraging run.
The weather was nice & cool and I was able to finish before it started raining, which was awesome.
Weighted eccentric drops with the cutest 16.8 pound weight there is.
Saturday morning John & I walked Bennie the dog & got bagels & lox from a coffee shop in his neighborhood. Then we headed to gym in the early afternoon. I did an easy 2 miles with biceps, triceps and core. John tricked me into doing MORE core work than I bargained for, so now my core muscles HURT hahaha.
He will not think this is funny, but I do 🙂
Saturday night we got Chipotle and saw Dead Pool. SO SO good!! Actually worth the astronomically high movie theater prices. Go see it!!
Sunday morning we had breakfast in bed and watched The Intern with Robert De Niro and Anne Hathaway. Not exactly what I was expecting, but still really cute. Bennie loves when we do this – not only does he get the breakfast leftovers, but he gets to sleep in the MIDDLE of the bed haha!!
Sunday afternoon I went hiking at Land’s End with my friends. It was a beautiful day out! Sunny but not too warm – perfect San Francisco weather in my opinion.
This week I am cycling off my normal pre workout supplement (Amino Energy). This is just to keep from building up a bigger and bigger tolerance to caffeine. So of course, this means no caffeine boost before my morning work out….which can be TOUGH ha! It hasn’t been that bad though, some days are easier than others, but all worth it in the end.
I increased my carbohydrate intake a bit this week and can feel a positive change in my energy level. My metabolism felt like it was on fire too – constantly hungry! I went out to dinner with my friend this week. I get asked a lot how I track when eating at restaurants without posted nutrition. I just do my best to guess and let it go. You aren’t going to get it perfect, but that’s no reason to throw it all out the window either. If you aren’t eating out every meal, it really won’t affect you that much.
I got brown rice, chicken thigh with blackened spice and no skin, and a fried egg on top. Below is how I guesstimated tracking in My Fitness Pal.
Tip – for any kind of fruit, veggie, or things like eggs, you can type “USDA” after the word when searching. This way you’ll get the most correct version. Obviously, you don’t have to track everything. Tracking is helpful for me in making sure I’m eating enough to support all the exercise I like to do.
I am still a little worried about my foot – so I will probably be taking some cross training days this up coming week. I don’t want it to become a lingering issue, and I’d like to be able to race the half marathon I have on 3/6 and another one on 4/3. It is tough because the doc’s said I can run on it and the pain goes away when I get warmed up while I am running. Still – better to play it smart and safe.
What was your toughest training session this week? What do you have coming up next week? Seen any good movies lately?