Happy Monday everyone! I hope you all had a great weekend. I got some much needed rest, which I am grateful for. I read somewhere that stress in your life is like water in a well. You only get one well for training, work, relationships, ect. So if work is causing stress, you need to be extra cognizant of your training causing stress. And anytime you get your heart rate up, I consider it stress on the body. So I do try to be extra aware of that, especially now when I’m training a lot and adding in a lot.
7/9 Monday: 7 miles easy at 9:21 average in the morning. Followed by:
- Circuit 1 (3 rounds): Goblet squats x 14, step back lunges using 10lb plate with thoracic rotation x 20, Push up + reverse leg extension + knee to elbow 6-8 each leg, pike push ups x 24
- Circuit 2 (3 rounds): lat raise x 12 each arm, tricep kickbacks x 12, oblique dips x 12 each
- Circuit 3 (3 rounds): banded rows x 12, DB military press to seated squat on bench x 8-10
In the late afternoon I did 4 miles easy at 8:40 average.
7/10 Tuesday: 8.1 miles easy at 9:25 average & strength. I was feeling pretty tapped out this day, so I didn’t do much in the way of strength. Just the basics.
7/11 Wednesday: 2 miles warm up, then 4 sets:
- 2 min, 90 sec, 60 sec, 30 sec (60 secs jog between pieces, 2 mins between sets)
- 2 min @ 5k effort, 90 sec @ 3k effort, 60 sec @ mile effort, 30 sec all out
- 2 mile cool down. Total of 9.1 miles at 8:21 average.
This was a scary looking speed workout, so I was happy when it was done. While the paces where not a perfect descending ladder for each set, I was running into the wind half the time, so I focused on effort over pace. It always makes me kind of laugh how running into the wind feels so extreme, but when you turn around and have it at your back, you don’t necessarily even notice it that much.
7/12 Thursday: I was traveling for work and did 6.02 miles at 8:16 average with my friend Stephanie & her training partner. It felt like it was about 80 degrees at 4:30am when we started (I think in reality it was 75, but still). I was happy to feel like I could
In the afternoon (after a 4 hour drive), I rode my bike at home on the trainer: 10 miles cycling, 48 mins 56 secs at 12.3 mph.
7/13 Friday: 7 miles easy at 9:19 average, followed by about 30 minutes of strength. I was feeling pretty tired, so I didn’t push it. I decided to do 1-2 sets of exercises I would normally do, which helped with my level of interest in staying in the gym haha!
7/14 Saturday: 18.1 miles all easy at 8:26 average. I had my running team over to my house for a run and brunch. I did 7 miles before everyone got there, then did the last 11 with them. I was really really happy about this “easy” pace, especially given the hills on the route we ran. I felt great, didn’t do any fuel during, and only really felt like I was pushing towards the end.
7/15 Sunday: 2,500 yards swimming, 46:21, 1:51/100 yards. I took this vey easy. I normally always have at least one full day off a week. Lately my coach has been adding in 45 mins of aerobic cross training on Sunday. I choose swimming as I always feel better after I do it.
59.3 miles total