As I am typing this post Bennie The Dog is demanding to be let outside to sit in the sun. The problem is that he will bake himself from the inside out and pretty soon he is sick from getting too hot. Our compromise has been that he can sit in front of the glass door on a blanket with a fan pointing at him. He seems pretty happy about it, but he much prefers outside. Anyway, on to the workout talk.
Monday was 4 miles easy @ 9:12 average 21-15-9, followed by a strength circuit.
21-15-9 – Squats (with 45lb bar) and lateral band walks
21-15-9 – dumbbell bench press and tricep dips
21-15-9 – Burpees and single leg knee drive (each leg)
21-15-9 – ab mat sit ups and push ups
I also got to do a video shoot with JayBird sport which I’m so pumped about! I was not expecting to run as much as I did. No idea what I was thinking – of course I was going to do a lot of running. But holy smokes my legs were sore after that strength circuit.
It was a really fun day and I wouldn’t have traded it for anything. I am so excited, but also nervous to see the final outcome of the video. I hate the sound of my own voice, and I know a lot of people feel that way. Luckily JayBird is such a great company with such great people I know it is going to be awesome.
Tuesday was a sort of speed workout. I took it to the track to help my sore legs. The goal was 2 miles warm up, 8 x 3 mins @ 6:55 pace with 2 mins recovery in between, and 2 cool down miles. I was very pleased with the results as all 8 sets were within 6:47-6:57. Total overall ended up being 9 miles at 8:13 average including the 4 warm up and cool down miles.
After a speed workout stacked on top of the strength cycle, these were much needed. My coach sets up training for me by designating which days are “quality” workouts. Meaning those are the days I need to hit. I really like the set up so far.
3X: 10 push ups, 10 pike push ups, 10 tricep kickbacks
3X: 15 bent over rows with DB & 15 alt bicep curls
Thursday was a recovery swim of 1600 yards @ 1:52 avg. And check out this amazing pool! This is the Bay Club’s location down on the Embarcadero, and it was fun to swim here. Fun fact, my great grandpa designed the Transamerica Building! I wonder if the grand daughter of the designer of the Sale’s Force building will be bragging about it on her social media someday.
I also had an active release appointment on Thursday after work. It is like a sign of relief going to those appointments and I do NOT know how I ever ran before them. Well, I guess I do – I ran injured.
Yep. I took a selfie on the massage table while waiting. I’m the worst.
Friday was 4 easy at 8:40 average. Then I headed to the gym for a strength circuit:
4 rounds: 10 plyo jumping lunges, 10 landmine single arm press, 10 burpees
3X 15 leg press & 20 Russian twists with 8lb ball
3X 15 quad extensions & 15 hamstring curls
3X bicep curls & tricep kickbacks
3X shoulder press & lat raises
Saturday was a full day of intense slothing. We eventually had brunch at Split on Polk Street and I got avocado toast with a poached egg on top. When they brought it to me, my reaction was LOL where is the rest? That is a small plate. See normal sized mimosa for scale. See the toast that looks tiny on the small plate. But all good – it was delicious and there were snacks later. Next time I would get one of their delicious scrambles and a side of potatoes. Because potatoes are always the right choice.
Sunglasses are linked here
And then Sunday was race day! I ran a 3 mile warm up, 7.5 mile Bay to Breakers race and 2.5 mile cool down for a total of 13 miles for the day.
Race recap coming soon – or as soon as the race photos are up.
That totals us out at 35 miles, a swim and 3 strength sessions for the week.
Do you like to break up a long run with a race?
Feelings on avocado toast?