Happy Monday! I got a restful weekend in so thankfully I can feel ready to take on this week. We are starting to plan some summer travel and I am getting so excited. I also get to start back up with double runs, so that’s exciting. I had a couple of tough runs this past week, but that’s going to happen. I’ll talk about that a little bit more below.
5/28 Monday – 7 miles easy at 8:56
- 3 rounds: 12 shoulder press, 15/15 plyo jumping lunges, 20 v-up crunches with weight
- 3 rounds: 20 lat raises, 20 tricep kick backs, 15 bent over lat raises, 30 second plank
- 3 rounds: 15 cable rows, 15 tricep dips, 10 push ups
- 2 sets: 15 captain’s chair leg raises & planks
5/29 Tuesday – 2 miles warm up, 7 x 2:30 hard with 90 seconds standing/walking in between (6:27/6:24/6:25/6:22/6:20/6:30/6:35), 2 miles cool. Total of 7 miles at 8:00 average pace.
After this workout I told my coach that it made me VERY unsure of my abilities in the 5k. If I am going to try and break 20 ins in the 5k, I should be able to easily run under that pace in a 90 second burst. Or so I thought – here’s what she had to say about that:
“I cannot even tell you how many times I’ve run “5k effort” in practice and have it come out around 5:15-5:25 and then gone to race a 5k in 5:04-5:08 pace. A race scenario is just so different than practice and it’s so important to remember that you are not rested or tapered heading into this workout, this is in the heat of training and you’re doing great! It will come together!”
This is one of the reasons I love having a coach and find it so helpful! Good reminder on training vs. racing.
5/30 Wednesday – 6 recovery miles at 9:16 average
- 3 rounds: 30 seconds plank, 30 ab bikes, 30 second side plank
- SS3X: 15 front squats & 15 lateral band steps
- SS3X: 15 deadlifts & 15 step back lunge
- SS3X: 20 push ups & 15/15 Romanian split squats
- SS3X: 20 Pilé squats & 15 squat to OH press
5/31 Thursday – 4000 yards swimming, 1:29:36, 2:14/100 yards. I really do not worry about my pace at all when I’m swimming. Normally I am closer to 2:00/100 yards, so I guess I needed a break!
6/1 Friday – 6 miles easy at 8:48 average
- 3 rounds: 30 mountain climbers, 20 leg raises, 30 Russian twists with med ball
- SS3X: 12 bicep curls & 20 tricep kick backs
- 3 rounds: 15 glute bridges, 15 deadlifts, 15/15 Romanian split squats
- Circuit 2X: 10 shoulder press, 10 upright rows, 10 lat raises, 15 chest press
Saturday – long run 13 miles at 8:33 average. I don’t know what was up this day, but everyone on team seemed to feel off. It was an unreal day in the city. Almost 70 degrees, sun shining. That might have had something to do with it. We ran from the Presidio, over the bridge, down into Sausalito, and then back. I’m SO glad we did, but man the hill on the Sausalito side of the bridge was brutal.
Wise words from the coach: “Sounds like you may have been a little depleted on the run today so make sure to pound plenty of calories for the rest of the day. Still, for feeling not your best, looks like the run didn’t go too bad!”
Very true, a pretty strong average pace for me for feeling crappy. Good perspective.
A very sweaty, tired & happy group at the top of the bridge.
Sunday I had lunch with some of the Arete leaders from other locations. It was so much fun to chat and brainstorm about the team.
(PS – my coach is Sarah Crouch via McKirdy Trained. Highly recommend.)