WEEKLY WORKOUT RECAP #2

I cannot tell a lie. I did not do yoga on Sunday. I made it a complete and total rest day. #dontjudgeme

Oh, except for when I was finally able to get my dog out for a walk! It was still really cold but she was going stir crazy with cabin fever and I wanted to check out the roads. They’re still a mess so I may not be able to get outside and run again until Thursday. Black ice is no bueno!

Monday

It was back to the Y and the treadmill for me today. Had an easy 5 miles on the schedule and I followed that up with strength training.

You know what’s weird? My Garmin tracked me as running faster than the speed was set on the ‘mill. Odd, right? The treadmills at my Y are not the most up-to-date machines so I’m guessing they may read a little off but the disparity is much more noticeable when I push the incline up. I only ran at incline level 1 and the speed was set at 6.4, which is supposed to be 9:22/mile!! What the heck, yo? Last week, for my long run, I had the incline at .5 and the ‘mill and my watch were closer but still a little off. I can’t wait for the snow to melt so I can get back out on the roads.

Strength training was sumo squats, bent over rotating row, lateral step-ups, thrusters, push-ups, and front-back lunges. I’d been using dumbbells but I found a corner at the Y that actually had some (kind of light) barbells and I took that spot over. Yep. That was actually awesome.

Tuesday

Progression run!!

It was still a little icy and while I probably could have run outside, I opted for the treadmill again just to be safe. I was supposed to pick up the pace each mile on this run and I didn’t want to take my chances with patches of black ice.

source

Treadmills are funny things and they don’t always sync well with my Garmin. I blame the treadmills because they are old. Kept the incline at .5 and my times were mostly okay until mile 3 when treadmill pace said 8:49/mile but my watch didn’t agree. Then, final mile on treadmill before cool down was 8:29/mile but I guess my watch was making up for lost time. LOL

Followed that up with a core workout that made me cry a little. The bad thing about working out at the Y is you really shouldn’t cuss while you’re working out. It’s kinda frowned upon. haha

Wednesday

Cycle class day!!!  I’ve been doing the cycle class first and then heading into the gym for my strength workout but I think I’m going to mix it up next week. Today’s class was endurance + 2 hills – got 22.5 miles in! – and my legs were TOAST by the time I got to strength.

Strength was 15 deadlifts (I use 2 50# dumbbells for these), 15 single arm overhead press (15# dumbbell) and 15 walking lunges (2 x 15# dumbbells), rest 30 seconds and lather, rinse, repeat 3 times. Then 4 rounds of DB chest press (2×20#), heartbeat squats (used a 20# dumbbell) and reverse flys (2×15#) with a 60 second rest between rounds.

Thursday

Mixed intervals today and I RAN OUTSIDE!!!

I have to be honest, though. It’s been a hot minute since I’ve worked out 4 days in a row and I was NOT feeling it this morning. I was tired, I didn’t want to get out of bed, I took my time getting out the door (even though I was stoked about being outside! smdh. lol), and I complained the whole morning. Good grief. haha

Workout was 5 minute warm up, then 30 seconds strong effort, 30 second easy, 60 second strong, 60 second easy, 90 second strong, 90 second easy, and repeat for 45 minutes, then 5 minute cool down.  The 30 second intervals weren’t too bad and the 60 second intervals were okay but those 90 second intervals, especially near the end when my legs felt like they were lead weights, were so hard! I’m actually surprised I had all of that in me.

Friday

Rest day!

Except, I didn’t really rest. LOL. I mean, I did but I also did 2 Gixo classes – one core and one cardio – and, of course, I walked my dog. PS. that cardio class? OOOF!

Also grabbed some sushi and got a haircut. Woo!

Saturday

Long run day!  I had 8 on my schedule but the group was running at a park that had a 5 mile loop.  I figured I would play it by ear as to whether or not I did the full 10 miles or did an out and back on that second loop and stuck to 8. I checked with my coach first and she said to not overreach and to listen to my body. I ended up doing the full 10!! Except, my garmin thinks I only did 9.75. haha. Seriously, the loop has professional mile markers and they’re planning a marathon there in the Fall so ……

So, besides the fact that this was my longest run since June 2016, this run was also pretty miserable. It was 58 at the start and dropped probably 10-12 degrees while I was out there. I forgot my gloves. (rookie move! *sad face*). We got rained on. It was so cold!!

All that being said, this run was FANTASTIC!!! This was my 2nd run with the group and I got to meet and run with some new people!  A few stayed and ran another loop after I left. Those brave souls. The temperature only continued to drop. 

Sunday

Rest day. Which I definitely need but I’m doing yoga today because I definitely also need that. And more foam rolling. LOTS more foam rolling.

Next week is a deload week (YAY!) and then I’ll start a new cycle.  Looking forward to what’s coming in that new cycle! As for next week, there are hill repeats in my future. Good times. 😉

Tell me:

  • How was your week of training?
  • Have you tried that Gixo app yet?

Linking up with Wendy and Holly for the Weekly Wrap!

33 COMMENTS

  1. therightfits | 15th Jan 18

    Strong week, great recap! Some people have great luck with their Garmin/treadmill, not me. I was running around 9s per the treadmill and my Garmin said 10:37? I know what those paces feel like and I don’t think it was a 10:37…I think I need to look into a footpod or whatever they’re called, to help.

    • Jennifer
      Jennifer | 16th Jan 18

      Oooh, a footpod! What a good idea! I have the Fenix 5s. I wonder if they make one that’s compatible?

  2. Debbie @ Deb Runs | 15th Jan 18

    That was a smart move not to run outside if there was a chance of encountering black ice. I would have done the same and stayed inside on my treadmill.

    I have not tried the Gixo app…

    • Jennifer
      Jennifer | 15th Jan 18

      That’s what I thought! It’s hard enough to drive on black ice! I run through a lot of neighborhood streets so I just didn’t want to chance falling. It’s my worst fear!!

      You should definitely check it out! There’s a 30 day free trial! I’ve enjoyed the workouts I’ve done so far, I’m actually considering paying for it after the 30 days is up. (haven’t looked at the cost yet, though. if it’s exorbitant, I’m going to skip it.)

  3. Lesley | 15th Jan 18

    I use my Garmin while on the treadmill so I can have my intervals, but I do find one or the other is off. If I use the incline, my Garmin doesn’t pick it up. Only when I’m outside.

    • Jennifer
      Jennifer | 15th Jan 18

      It’s so crazy!! You’d think technology would be better at this stage of the game. Especially when the watches cost so much. *sigh*

  4. Chocolaterunsjudy | 15th Jan 18

    The dogs are not ready to walk with anything under 20, basically (although I would, actually). They have almost zero body fat, so they really feel the cold. Bandit stares longingly out the window . . . seriously, though, Lola had no excuse.; she was let out right before we left.

    Or it could just be that Mr. Judy didn’t pay enough attention throughout the day, but then again, I’ve had that happen to me, too. It’s rare, but as they say, s___ happens.

    • Jennifer
      Jennifer | 15th Jan 18

      Yeah, that’s too cold for little dogs. You could bundle them all up in sweaters and boots but….I’m sure that would be cute in a picture but I can’t imagine they’d like walking in all that. haha

      Our labs have had “accidents” before when they’ve had upset tummies. Blech! Thankfully, that rarely happens.

  5. Shathiso @thegaboronerunner.com | 15th Jan 18

    My treadmill and GPS watch are completely out of sync so even though I am forced to use the Treadmill on some days I always try to record one outdoors run per week for accuracy’s sake! Well done on that 10 miler! Wow, that’s amazing especially in those conditions! Good luck with your training this week! 🙂

    • Jennifer
      Jennifer | 15th Jan 18

      Thanks! I’d rather run outside any day so being forced to run on the treadmill is frustrating enough, it’s almost insulting when the Garmin doesn’t sync up right. lol

  6. Chocolaterunsjudy | 14th Jan 18

    Cardio + core does not = rest day. Just sayin’. And obviously I’m with you on the err on the side of caution, although somehow I knew you’d do the 10.

    It was so nice to run outside, wasn’t it? Crazy weather. The dogs are pretty good on not getting their walks in, especially since they’re older, although Lola left us “presents” while we were out today. Thank God it was her & not Bandit, though, cause that would have been a godawful mess.

    • Jennifer
      Jennifer | 14th Jan 18

      I know, I know. 😳 In my defense, I skipped core on Thursday so I had to make it up and the cardio was only 15 minutes…..it was peer pressure! 🙄😂

      Oh gosh! I’m gosh I’m not at that stage with Abbey although she is a much larger dog (lab) so she can hold it longer. She was totally ready to walk on all of those really cold days, it was me who refused. Haha! Seriously, real feel of anything below 10 is just too cold to be out walking in. I just want normal winter. I’d be happy with temps in the 20s, tyvm. Lol

  7. Kimberly Hatting | 14th Jan 18

    Dang, you were busy! My treadmill is about 16 years old, and I just go with what she tells me (her name is ‘Milly). I ALWAYS think the treadmill runs are longer (and much harder) than what the stats show me (I don’t even bother trying to wear my Garmin…that would probably just fuel the fire). I realize a lot of that is my attitude, but ugh.

    • Jennifer
      Jennifer | 14th Jan 18

      I definitely agree that the treadmill runs are harder! I feel like my gait changes when I’m in it. I find myself drifting sometimes too so apparently I don’t like to “run inside the lines.” 😂 Honestly, I wouldn’t mind having a treadmill except I have nowhere to put one in my house. And our detached garage isn’t temperature controlled so it can’t go in there. I just have to put up with the old ‘mills at the Y. Ugh.

  8. Wendy | 14th Jan 18

    I am pretty sure my treadmill calibration is completely out of whack, but I can’t get my Garmin to work with it. So I just kind of go with the flow.

    • Jennifer
      Jennifer | 14th Jan 18

      Yeah, that’s what I told my coach! I tried to find the balance between what the ‘mill said and what my watch said. Either way, I know I got a good workout! Going with the flow is an excellent way to adapt to a lot that life throws at you! Haha

  9. Coco | 14th Jan 18

    Sounds like a solid week. I don’t trust my Garmin for the treadmill because it is based on steps and an stride length, which I don’t think is accurate — especially changing the incline. On the other hand, treadmills may not be calibrated correctly either … at least I can trust the time I spend! Glad your group run was so fun.

    • Jennifer
      Jennifer | 14th Jan 18

      Thanks! And exactly! The treadmills at my Y are old (small town problems – not a lot of $$) and I’m sure they all need major updates. I did notice that things got way wonkier the more I changed the incline. I tried to find the balance between the two. Hopefully, I’ll be able to do hills outside otherwise, I may just leave my Garmin off for this upcoming workout.

  10. HoHo Runs | 14th Jan 18

    Welcome to the Weekly Wrap, Jennifer! I’m in awe that you worked out 4 days in a row. As an *ahem* older gal, I just can’t do that anymore! Or maybe I could and I’m just lazy in my old age. LOL. My Garmin never gets anything right if it’s indoors. And Strava or Runkeeper? Don’t get me started. Isn’t running with new people the best? It puts a little extra pep in the step! Thanks for linking!

    • Jennifer
      Jennifer | 14th Jan 18

      Hi!! And honestly, I’m in awe that I did 4 days too! 😂

    • Jennifer
      Jennifer | 14th Jan 18

      Maybe my fat thumb won’t hit reply too soon this time. 🙄😂 I’m actually surprised I did 4 days in a row, too! This Nana is normally a 3 day girl and then it’s time for a rest. Haha!

      It’s so weird about the Garmin. I mean, I get it but it’s 2018, darnit. You’d think technology would be a little more accurate!

      The best thing about running with new people is there’s always a talker! Which makes the time for for this listener! Haha!

  11. Sara Runs This Town | 14th Jan 18

    Great job with your workouts this week! I’m terrible with workout motivation in the winter. With the snow and single digit temps we’ve had recently everything is indoors for me! And #nojudegmenthere lol 🙂

    • Jennifer
      Jennifer | 14th Jan 18

      Thanks! And I know, I’m so over the cold already and it’s still only January. I told my husband that we may have to move somewhere warmer. 😂

  12. Marcia | 14th Jan 18

    My Garmin has been measuring way shorter than the mill lately but yesterday it was spot on. I have no idea what is up with that. Great week for you!

    • Jennifer
      Jennifer | 14th Jan 18

      Thank you! I think Garmins can be temperamental. Maybe they’re really warm weather devices. 🤔😂

  13. Clarinda | 14th Jan 18

    I don’t really mind hill repeats, but I rarely do them. I don’t have any great hills near me. I do stairs sometimes instead but haven’t done them in awhile, either. Sounds like you had a pretty great week of training. Enjoy your deload week next week (though I’m not familiar with that term)!

    • Jennifer
      Jennifer | 14th Jan 18

      Oh! I’m glad you said something! A deload week is basically an easy week. My training cycle is 4 weeks, building on each week, changing up some things but still tough and then one week of easy-ish, recovery type workouts.

      Omg, stairs are a beast! Hope my coach doesn’t read this and get any ideas. 😂

      You had a pretty decent week of training too. I need to put more yoga in. I’m just proud of myself for actually stretching and foam rolling. Haha

  14. Lacey@fairytalesandfitness | 14th Jan 18

    Great workouts for the week! My Garmin is a little off too from my treadmill workouts.

    • Jennifer
      Jennifer | 14th Jan 18

      Thanks! It’s so silly that they’re off. You’d think technology would be able to figure this out already.

  15. Deborah @ Confessions of mother runner | 14th Jan 18

    Good for you for getting a long run done on the mill! I just can’t do it. Looks like you had a great week of training. I also missed my yoga class this week. Tomorrow is a new week though!

    • Jennifer
      Jennifer | 14th Jan 18

      It was a decent week! We’ve got more cold and potentially snow coming so I’ve got my fingers crossed hard that I’m not forced to too much more treadmill time. I don’t know how people can run ALL the miles on the treadmill!

      Tomorrow is definitely a new week! I did yoga today and it felt great. How often do you go?

  16. kookyrunner | 14th Jan 18

    I have noticed that there are more icy spots outside than I expected this week. Thank goodness for treadmills! I’ve noticed that my Garmin distance is usually off from my treadmill distance as well – it’s so frustrating!

    Congrats on your double digit run this weekend!

    • Jennifer
      Jennifer | 14th Jan 18

      The ice is crazy! And we’re possibly getting more snow this week? UGH! I’ve got my first hill repeat workout that may have to be on the treadmill if the snow is bad. 🙁 And thanks! It really feels good to have those miles logged. It’s been so long since I’ve run 10 miles all in one setting. lol 🙂

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