For my strength workouts this week, I subscribed to Madeline Move’s blog to get a free 3 day workout. They were awesome & I highly recommend checking them out! I love making up my own workouts and have a lot of fun with it, but I also think it is really important to keep your muscles guessing and trying new things. I think that no matter how good you are at programming strength work – you can get stuck in your own little rut of using the same equipment and doing similar exercises.
Monday I did 6 easy miles at 9:06. Excuse my blurry GoPro photo LOL. It was the best I could do on a busy morning in the semi dark. I did the upper body part of the work out and loved that my triceps felt sore the next day. I like to do upper body focus on Mondays so that my legs are sore for Tuesday’s speed workout.
Tuesday – 2 mile warm up, 12 x 400 meters (Per my coach: “these should be fairly aggressive, about 95% with #11 all out, 100% hammer interval”), with 90 seconds standing/walking in between, 2 mile cool down – actual paces for 400s: 1:28/1:30/1:32/1:29/1:26/1:28/1:27/1:29/1:33/1:34/1:16/1:35. Total was 7 miles at 7:52 average.
I LOVE track workouts and LOVE 400s. This was so much fun and hello 5:18 average pace for #11! I’ll take it.
12/6 Wednesday was 6 miles easy at 9:15 average. I did a lower body lift after. Wednesday is a good day to fatigue all the leg muscles for me since Thursdays are a swimming day, and it isn’t too close to my long run.
12/7 Thursday I swam 4000 yards in 1:22:31 (2:03/100 yard pace). It remains exceedingly difficult for me to get in the water – no matter how cold or hot it is outside. And I am still always SO GLAD I did once it is done. I really think that swimming has taken my recovery to the next level and helped my fitness improve.
12/8 Friday was 6 miles easy at 8:51 average and a full body HIIT circuit. For today’s workout from the free 3 day workout plan I got from Madeline, there were a lot of things that my gym didn’t have the equipment for. All the boxes were being used, every single bosu ball was flatter than a pancake, ect. So I just modified. When you are looking at a workout that someone else has made, you can often see the INTENT behind a movement – and modify that way. Don’t have a box to do sit to squat jump ups? Do jumping lunges or squats with a pulse instead. Or for example, I HATE skater lunges. I feel like a baby deer on ice when I do them and cannot figure it out haha. So I swapped for plyo jumping lunges and added a banded lateral step.
12/9 Saturday was 16 miles, all easy. I felt so so good on this run. It truly felt easy the entire time, and despite the hills, I felt like I could run that pace until the end of time. I didn’t feel like I needed fuel, but did have breakfast before and took a bottle of water with a watermelon flavored Nuun with me.
I fully attribute the fantastic-ness of this run to the excellent company and meal the evening before. Stephanie was in town for a half marathon around Angel Island, so Gregg, Meredith and myself selflessly agreed to carb up with her.
Full heart and full stomach. So much fun with these people! Just what I needed after a long week.
Now, if you have read this blog for any amount of time, you know I have spent quite a good deal of time over the past 12-16 months in Alaska! I was excited to read this piece from Tracksmith about breaking a 4 minute mile in the state of Alaska.
Not too long ago we were running the same streets in Anchorage where they did it! Unfortunately, I was not running nearly that fast and also have not gotten to go to Moose’s Tooth for celebratory pizza. But it is on my list. The pizza – not the sub 4 minute mile. I am realistic, after all.
You can watch the YouTube video too:
And second item of interest, this article from Garmin breaks down the info screens on the newer watches and it is SO helpful! I had a vague idea of what most of them were, but this really helps explain and give context for how to use the information within your training.
And lastly, on Sunday I got to meet up with another running buddy – Saige! We went to a cute little spot called Home SF for unicorn lattes and they totally did NOT put a unicorn on them, which was very sad. BUT the company was fantastic and the toast was phenomenal. You should definitely go check out Saige’s CIM recap. It was so much fun to talk running and life with her and I left smiling from ear to ear. It was a great way to end the weekend.