This week was a little lower mileage than last week. Running is always the constant balance of pushing past the point of comfortable, and then giving your body time to adapt. Stress, rest, stress, rest. I think that concept translates really well to life. There will be times of working your a$$ off, and times when you kick back and enjoy. I especially liked the Rich Roll podcast with the authors of the book “How To Achieve Peak Performance and Sustain It.” They talk about how to avoid burn out but still improve. I think it is a great listen for anyone with an imbalance approach to balance. I have the book on my list for this summer as well – so I will keep you posted!
This week we are about 18 weeks away from Chicago in October. Somehow 18 weeks sounds like NO time at all. I know it will fly by – time flies when you are having fun! I love nothing more than a shiny new training cycle. I’ll never forget how sad I was when my first half marathon was over and I didn’t have a box to check every day while I was working toward a goal.
Monday was an easy 4 miles at 8:50 average.
I did a full body circuit after:
3X 15 squats & 15 spider crunches each side
3X upright KB row & 15 goblet squats into OH press
3X 20 pilé squats & 15 lat raises
3X 15 Romanian split squats & 15 alt bicep curls
3X 15 overhead tricep press & 15 tricep kickbacks
Also did an core/hip circuit in the evening while watching TV:
25 reps each:
- Legs out
- Russian twists
- Full body crunch
- 30 second plank
- Toe touches
- Side plank knee drive
Hips – 25 reps:
- Bird dogs
- Fire hydrant
- Glute bridge
Tuesday was a “quality run.” My coach designates the important workout days with a green dot (McKirdy Trained uses the VDot app) and “quality.” These are the days that are important to nail. 2 mile warm up, 12 X 1 minute hard (6:30-6:40), 1 min easy, 2 mile cool down. 7 miles total at 8:12 average. I felt good and posted a couple of notes in the app to my coach, Sarah. Later that night I had the email below from her !!!! So excited about that.
That email is one of the biggest reasons I love having a coach. I wouldn’t have really noticed that peak pace and I love that she notices the improvement.
I did that same core/hip circuit above in the evening.
Wednesday was an easy 5 miles at 8:46 average. The easy days are important to “nail” as well – just in a different way. Truly take it easy and don’t push. Heart rate low, breathing easy – that’s when you know it is easy enough.
This is the workout I did in the gym after. I make up all my own strength workouts and change them up every week. Sometimes I preplan them, and sometimes I just make them up as I go. One of my favorite places to get ideas is Alexia Clark on Instagram.
3X 20 banded lateral steps & 10 landmine lunge twist (video here & it is the first move she does)
3X 10 jump squats & 10 burpees
21-15-9 sumo deadlift
3X side lunge 15 reps each side
3X 15 bent over rows & 15 overhead press
Thursday was a 3000 yard swim. One of my slowest in a while in 1:06:51. I suppose this is terrible to say, but I am quite bad at swimming – I am not fast, and I just can’t get the motivation to go take lessons or really try to get better haha! I just enjoy it how it is. Just because I am slow doesn’t mean I don’t benefit from it, and I think maybe one day I’ll want to learn to get better and that’s when I will.
I followed along with the masters workout on the board in the pool area, and then added 500 of breast stroke to get to 3000.
Friday was an easy 4 @ 8:32 average. I should have run even a bit slower, but my legs felt FRESH. I also blame the Black Eyed Peas. I should not have been listening to such upbeat music. Finished with:
3 x 15 cable kick backs
3X 10 thrusters & 10 plyo jumping lunges ea leg & 10 hammer curls
3X 15 tricep push down & 10 side lunge ea leg
3X 10 DB hammer curl to front squat & 10 shoulder raise to lat raise
Saturday was an easy 15 miles and easily my FAVORITE run of the week. I got the first 12 miles with my running buddy Jillian, and the last 3 with my Dad! It took me so long to work up the nerve to ask Jillian to run with me, and I am so glad I finally did. The bummer is that she is moving a couple of hours away next weekend. Still, I am glad we got the time together that we had. It was really what I needed after a tough Boston training cycle.
And my Dad did so great!! He is already aerobically fit, and plays golf (walks 18 holes) often, so he knocked out 3 miles no problem. It was so much fun to have him along. We stayed around 9:30s. He is signed up for his first half marathon next January, so we are working on building a base now.
I ended up with 15 miles at 8:55 for the day, which brought my weekly total to 35.
I am running the Rock N Roll Seattle Half marathon next weekend, so we are doing a bit of a taper. I don’t know if I am going to race hard, or use it as part of a longer training run yet. My current half marathon PR is 1:38:57, and I don’t know if I could beat that now. But I am excited to run the course & to visit Seattle with my Jaybird Crew and hang out! Please do come by the booth at the expo and give me a hug and take a selfie!