Hello my beautiful friends! I hope you are having a wonderful memorial day weekend. Whether you are traveling, racing, or just using the extra day to sleep in, it is always wonderful to have a three day weekend. We spent the day yesterday in Santa Cruz, and today is going to be for relaxing.
This week’s workouts were a lot of fun. I love getting workouts from my coach that I’m not sure I can do, only to find that I actually can hit those paces.
Monday was: 2 mi warm up, fartlek ladder of 6-5-4-3-2-1 (minutes hard with 90 seconds easy in between). The goal was to start the 6 minute piece at half marathon effort and move forward each piece. My actual paces were – 7:35/7:14/7:11/6:55/6:46/6:13 with 90 seconds slow jog in between, 2 cool. 8 total @ 8:09 average.
Tuesday was 4 easy miles at 9:02 pace. After the run I headed to the gym:
3X: 10 squats and 20 lateral band walks
3X: 10 chest press & 15 tricep dips
4X: 12 Romanian split squats (each leg) & 12 alt bicep curls
3X: 10 single leg v up (each side) & 15 side lunges (each side)
Wednesday was a tough workout, and I wasn’t quite sure I could pull it off. 2 mile warm up, 3 mile tempo with a goal pace of 7:25-7:35ish (actual 7:24/7:26/7:33), 3 mins easy then 6×20 HARD uphill with jog down rest, 3 mins easy, 2 mile tempo at a goal pace of 7:10-7:15 (actual 7:08/7:18), 2 mile cool down for a total of 10 miles at 8:23 average. I was really happy with those paces.
3 x 10 squats (with weight)
3X: 10 single leg squats on smith machine & 15 banded lateral walks
3X: 20 rope ab crunch & 15 tricep rope pull
3X: 10 cable row and 10 lat pull down
4 x 15 leg press
I also did a 15 min core circuit from the Nike Training Club app with: hip lifts, bird dogs, fire hydrants, boat pose, plank, side plank, leg pendulum, ect.
While we both got a lot of bugs in our teeth, we also saw a ton of deer. At one point we counted seven male deer all together.
And of course, Sunday was a complete rest day. Speaking of which, I started following the @restdaybrags Instagram account a while ago, and I love it. Instead of posting about an “active rest day” they share things like not moving all day and eating donuts.
You can check out my picks for the Nordstrom Half Yearly sale in this post.
Have a fun and safe Memorial day and thank you to all those who have, are and will serve!