Monday was a progression run. This is one of my favorite ways to work in speed because it gives my body a chance to wake up at 4:00am on a Monday morning. Splits were: 9:00/7:57/7:42/7:32/7:15/7:00 – total of 6 miles @ 7:45 average. Followed by a lower body lift:
Superset(SS)3X: 15 weighted squats & 20 pile squats
SS3X: 15 Romanian split squats & 15 leg press
SS3X: 10 deadlifts & 15 cable kickbacks
This was my first day running in the Nike Vomero 12. I will report back soon once I’ve broken them in.
Tuesday was 7 miles easy. Followed by a full body circuit:
3XSS: 10 sumo deadlifts & 8 DB push-ups with row (had to drop to knees on some)
3XSS: 8 thrusters & 15 landmine press
4XSS: tricep rope press & 20 Russian twists with weighted ball (I used 10lbs) – straight into 20 v-ups
3XSS: lat raises until form is compromised & 10 burpees
Wednesday was 10 miles @ – 7:48 average. This run felt like I never got on the thyroid medication at all. Tight lungs, anvil on my chest. I did this on the treadmill and had to hop my feet off more times than I should have needed to for a drink. Progress is not linear. Onward and upward.
Followed with a very short strength workout because it was all I had the gumption for: 3x through – 50 air squats with pulse, 25 push ups, 25 mountain climbers with sliders
And I swam one of the fastest times I ever have for 3000 meters! Using the pull buoy and sculling paddles makes for a great upper body resistance workout, and flippers for kick can fry my quads if I’m not careful. So it is a great low impact, full body, resistance workout. This is my favorite swim cap because it goes all the way down over my ears and I like to use earplugs too. These are my favorite goggles.
Friday I did my long run. Since I work from home on Fridays, it is nice to be able to get my long run done before the weekend starts. Usually I get up at 4:00am and have breakfast and coffee while I work for a couple of hours until the sun comes up. Thursday I had been in back to back meetings all day, which meant I didn’t have a chance to eat much. I came home and had leftover tacos – but all I had were tortilla shells and meat. Long story short, I didn’t eat much on Thursday. I FELT it on Friday. I felt hungry and weak the whole time.
I think just how they say hydration starts a couple of days before a long run, it is true with fueling too. I had a banana with peanut butter, 2 LaraBar bites and a scoop of Generation Ucan for breakfast. All good, but it didn’t change what I hadn’t done the day before. At any rate, 16 miles is 16 miles, and it was solid run overall with some good elevation change.
Saturday I ran 7 recovery miles at 9:08 average. When I do my long runs on Saturday, like I normally do, I don’t run the day after. So it is very weird to run the day after a long run. It is nice to work out the kinks and soreness from my legs. It is also supposed to be beneficial to run on tired legs. I think it is also good mental training because I’m almost immediately bored. Coming off running for 2-3 hours the day before, I am sick of music and podcasts. Sometimes I take my earbuds out for a while and just run, sometimes I find something new to listen to.
Either way, I don’t think switching it up hurts at all. Changing up my location is one of my favorite things to do to keep it interesting.
Do you notice a big difference with your fueling and nutrition the day before a long run?
Do you cross train?