Weekly Workout Recap #3

Sweet essence of heliotrope, where did the warm weather go???!!!

Sweet essence of heliotrope – my grandma used to say that. That was her version of F&#$, Sh*t, D&mn. I always loved it. So ladylike. 🙂

My mom worked with a lady who said “foot.”  LOL. It does have a good mouthfeel though.

Normally, I love winter. I love sweaters and layers and crisp breezes and the clean feeling you get when breathing in cold air but man, I’ll tell you what – I am so over it already.  Is it Spring yet?

Totally linking up with Holly and Wendy for the Weekly Wrap.

Monday

Man, I love a good deload week!!  What’s a deload week, you ask?  Basically, it’s a week that the training is scaled back some; it’s not so intensive. And it’s the greatest thing ever! haha. Seriously though, the body needs rest and recovery time, not just within each week, but during training cycles.  During rest is when the body/muscles does/do most of the work. If I want to get stronger/faster, I have to work at it but I also have to give my body time to recover and get ready for harder workouts.

Just had strength today and I was able to work out in my garage! It was cold but I kept the rolling doors shut and I wore layers, gloves, and a hat. I missed my garage and my equipment! The only bad thing about today was my portable radio quit working. I think the innards froze and when I hooked up my iPod (yes, iPod. I’m old school like that.), it wouldn’t register. I also couldn’t change it from aux to radio so that’s how I know it was the radio. It was a very silent workout. LOL

I warmed up on my spin bike and I did some jump rope to get that heart rate up. Then, it was on to sumo squats, push-ups, front-back lunges, thrusters, single arm alternating rows, and lateral box step-ups! I’ll tell you what, those step-ups were hard! I used my 20″ box (the Y has a 12″ box) with a 15# weight. Only time I felt like taking off the layers. haha

Tuesday

5 mile run at marathon goal pace. Looking at the pace chart for the Boston qualifying time for my old lady age group, I need to maintain an 8:58/mile to hit 3:55 but everyone that knows qualifying times knows I need to run a little faster to make sure I make the cut. So, I’ve marked marathon pace as about 8:50/mile.

I wasn’t sure how today was going to go because my legs were still a little tired from Saturday. Plus, I just wasn’t really feeling like going out there. lol. Of course, I did and while my first mile was a touch slow, the other 4 were smokin’ and they felt so good!! I really didn’t expect it to feel so good. haha

Sweet essence of heliotrope, where did the warm weather go???!!! Sweet essence of heliotrope - my grandma used to say that. That was her version of F&#$, Sh*t, D&mn. I always loved it. So ladylike. :) My mom worked with a lady who said "foot."  LOL. It does have a good mouthfeel though. Normally, I love winter. I love sweaters and layers and crisp breezes and the clean feeling you get when breathing in cold air but man, I'll tell you what - I am so over it already.  Is it Spring yet?

Wednesday

Strength training and cycling class!  I decided to do strength before cycling this time and see how my legs felt. I could have worked out in my garage since the weather was a little better but I opted for the Y instead. Deadlifts, db chest press, walking lunges, single arm press, squats, and reverse flys were on the menu. All pretty tasty stuff!

Man, I love that cycling class! We climbed all the really long hills, listened to a great playlist, sang out loud to a couple songs, and I hit 23 miles! Which, is actually pretty decent considering how many hills we did. And that my legs felt a little toasty from the strength workout.

Sweet essence of heliotrope, where did the warm weather go???!!! Sweet essence of heliotrope - my grandma used to say that. That was her version of F&#$, Sh*t, D&mn. I always loved it. So ladylike. :) My mom worked with a lady who said "foot."  LOL. It does have a good mouthfeel though. Normally, I love winter. I love sweaters and layers and crisp breezes and the clean feeling you get when breathing in cold air but man, I'll tell you what - I am so over it already.  Is it Spring yet?

I’m undecided if that will be my new routine. Either way, my legs get wobbly. LOL

Thursday

Thursday was supposed to be a hill workout.

But, it snowed on Wednesday.

And Thing 2 needed me to babysit Grandthing 1.

Sweet essence of heliotrope, where did the warm weather go???!!! Sweet essence of heliotrope - my grandma used to say that. That was her version of F&#$, Sh*t, D&mn. I always loved it. So ladylike. :) My mom worked with a lady who said "foot."  LOL. It does have a good mouthfeel though. Normally, I love winter. I love sweaters and layers and crisp breezes and the clean feeling you get when breathing in cold air but man, I'll tell you what - I am so over it already.  Is it Spring yet?

And we went over to play with Grandthings 2 and 3. <3

Sweet essence of heliotrope, where did the warm weather go???!!! Sweet essence of heliotrope - my grandma used to say that. That was her version of F&#$, Sh*t, D&mn. I always loved it. So ladylike. :) My mom worked with a lady who said "foot."  LOL. It does have a good mouthfeel though. Normally, I love winter. I love sweaters and layers and crisp breezes and the clean feeling you get when breathing in cold air but man, I'll tell you what - I am so over it already.  Is it Spring yet?

Sweet essence of heliotrope, where did the warm weather go???!!! Sweet essence of heliotrope - my grandma used to say that. That was her version of F&#$, Sh*t, D&mn. I always loved it. So ladylike. :) My mom worked with a lady who said "foot."  LOL. It does have a good mouthfeel though. Normally, I love winter. I love sweaters and layers and crisp breezes and the clean feeling you get when breathing in cold air but man, I'll tell you what - I am so over it already.  Is it Spring yet?

Friday

Hill repeats. On the treadmill.

And I lived to tell about it!! *high five*

I would have preferred to have found a hill outside but there was still ice on the ground so…. #nowayjose

Warmed up with a mile and then it was 6 rounds of 1/4 mile hill (incline between 6.0 and 8.0) run at a 10k effort followed by a 1/2 mile cool down (incline 0). Finished with a mile cool down for a solid 6 mile workout.

I set my first hill at 6.0, the next 4 were at 6.5, and the last one was at 6.0. Hey, my legs were tired! haha.  I kept my speed on the hills at 6.8 or 6.9 which is about an 8:40-8:50 pace.

Saturday

Long run with the group!

Sweet essence of heliotrope, where did the warm weather go???!!! Sweet essence of heliotrope - my grandma used to say that. That was her version of F&#$, Sh*t, D&mn. I always loved it. So ladylike. :) My mom worked with a lady who said "foot."  LOL. It does have a good mouthfeel though. Normally, I love winter. I love sweaters and layers and crisp breezes and the clean feeling you get when breathing in cold air but man, I'll tell you what - I am so over it already.  Is it Spring yet?

Did 10 1/2 trail miles today and it felt so good! I actually felt like I could have run a couple more miles!

But, that wouldn’t have been smart so I didn’t do it. 😀 It does feel really really good to have that feeling, though!

And then I came home and ate a donut. #sorrynotsorry

PS. the warm weather is back. It legitimately got to 60 degrees today. I think Mother Nature may be on some sort of illicit substance. #justsayin

Sunday

Rest day!

Although, I’ll walk my dog and probably do yoga again because it felt so good last week. 🙂

———————–

Total miles for this week: 21.9 (and that was with only 3 days!!)

Total miles for last week: 26.6

Total miles for January (so far): 66.4

Total miles for December? 48.17

Oh yeah! I am loving this being able to run business!! <3

Tell me:

  • How was your week of workouts?
  • How do you feel about hill repeats?

 

29 COMMENTS

  1. The Chi-Athlete | 29th Jan 18

    Hill repeats! <3 <3 <3 What a solid week, lady…way to rock it out.:)

    • Jennifer
      Jennifer | 29th Jan 18

      Thanks! Wish I could say ❤️ and hill repeats in the same sentence and mean it. LOL. Seriously though, as long as I’m moving forward and still running, it’s a good day. 😁

  2. Chocolaterunsjudy | 23rd Jan 18

    Nothing like not being able to run to make you fall in love with it again, right?

  3. Coco | 23rd Jan 18

    Aw, the grandkids are so cute! I could easily use “foot” as a cuss word these day. “Effing foot” is what I’m actually uttering. I actually prefer hill intervals on the treadmill, but I think they can be harder outside.

    • Jennifer
      Jennifer | 23rd Jan 18

      Thank you! They’re pretty much my whole heart. <3

      You know, I think I agree that hill intervals can definitely be harder outside. You don't have the treadmill to "pace" you, you have weather to deal with (and that doesn't always include a fan blowing in your face), and you run differently outside than you do on a treadmill. That's part of the fun! haha

      "effing foot" I love it!!!

  4. Laura | 23rd Jan 18

    Nice work on the hills and MP workout! I enjoy those cut back weeks too… I have one more big one this week and then get an easy one next week!

    • Jennifer
      Jennifer | 23rd Jan 18

      Thank you! You know, you don’t really realize how much a cut back week helps until you go without one for a while. It’s an excellent way to recover and assess how your body feels and how things are going!

  5. Lesley | 22nd Jan 18

    I’m using the hill incline on my treadmill, but I am walking those. It’ll be a lot easier to do hills when I’m outside.

    • Jennifer
      Jennifer | 22nd Jan 18

      Nothing wrong with walking hills! That can still be a pretty intense workout!

  6. findingfabulousatfifty | 22nd Jan 18

    I actually enjoy hill repeats although I don’t do them often enough ….where I live every run is basically a hill repeat though! Lol

    Sounds like a great week to me ….your cut back week would be a solid week for me these days! Lol

    • Jennifer
      Jennifer | 22nd Jan 18

      So, basically, you do plenty of hill repeats! lol I wish we had more hills out here – I mean, there are some but this part of Virginia is just not very hilly. But, gotta make do!

      And thanks! It felt like a solid week to me too – not a cutback. haha And I just started the new cycle this morning and it’s going to be a doozy! Ooof! 🙂

  7. Chocolaterunsjudy | 22nd Jan 18

    Feeling like you could keep running is always a great feeling! I haven’t had that feeling in quite some time. Damn winter. It just makes everything feel HARD.

    I was just happy I could get outside again! And so are the dogs! They are less enthusiastic about all the slowing melting snow making everything wet.

    • Jennifer
      Jennifer | 22nd Jan 18

      Admittedly, it had been a while for me too! Even before my injury, I was struggling to find that feeling. I wondered if I ever would. I’m so glad it’s back!! And this has been a tough winter so far. I’d really like it to be over.

      And yeah, my floors don’t like all the wet paw prints from all the wet. 🙄

  8. christyruns | 22nd Jan 18

    Great week! Hill workouts.. its a love/hate. I do have a big nasty hill close to me and sometimes I run to the bottom (its three quarters of a mile long) and then run three telephone poles up and two down until I get to the top. It’s so hard! I love winter, as long as it’s not really windy and or below zero!

    • Jennifer
      Jennifer | 22nd Jan 18

      That’s a great hill workout!!! Wish I had a hill like that around here. I have some rolling hills but nothing quite like that. And yes, winter without those conditions is my kind of winter! Haha

  9. Sara Runs This Town | 21st Jan 18

    Great job this week! I need to start doing hill repeats. I think they are a great workout and as a pacer in a hilly city, I have to be able to take them in stride!

    • Jennifer
      Jennifer | 21st Jan 18

      Oh man, I’d love (not love? 🤔) to love in a hilly city! You should definitely do hill repeats. They’re hard but they’re fun and they’re so good for all your muscles!

  10. Judy | 21st Jan 18

    Love reading about the awesome cross training everyone is doing. Helps encourage me to get into my old groove too. Great week!

    • Jennifer
      Jennifer | 21st Jan 18

      Cross-training is the best! I also like reading what everyone what is doing. So motivating!!

  11. Kimberly Hatting | 21st Jan 18

    I am so ready for spring, too…heck, I kinda just want full-on summer. I can handle hill repeats on the treadmill. I don’t love them, by any means, but anything different from the non-stop boring continuous running on that beast is a thumbs-up from me 😉

    • Jennifer
      Jennifer | 21st Jan 18

      That is so true! The hill repeats at least were interesting and I wasn’t just thinking “only 5 more miles” the whole time. I was like, “it’s just a quarter mile, you can do it. Phew! Rest and recovery time.” Lol

      You know, I think I’m with you on the summer. Ran errands today – 50 degrees outside – had my truck’s heater on full-blast. Give me all the sunshine and warmth!!

  12. Fairytales and fitness | 21st Jan 18

    Congrats on the 10 miles and still feeling like you could possibly have done more!
    BTW, I still listen to my iPod on a run and I will literally cry when it finally bites the dust…haha

    • Jennifer
      Jennifer | 21st Jan 18

      Thank you! It’s such a great feeling! And yeah, when my iPod quits, it’ll be a dad day indeed. Especially since I don’t have an iPhone to put all my random music on. Haha

  13. HoHo Runs | 21st Jan 18

    I just have to share that HoHo is my granny name so I love that your blog name includes yours too! And, my Mom said “foot” and also “You’re going to make me say my Sunday school lesson” which meant she wanted to curse. Nice job on the cycle cross training! That’s what I do for CT. I did hill repeats this weekend with a group of ladies — and that distraction and encouragement helped a lot. Thanks for linking!

    • Jennifer
      Jennifer | 21st Jan 18

      I love that hoho is your granny name!! Omigosh, that’s so clever!! <3 One of my cousins couldn't say Grandma, it came out Mega (as in mee-guh) so I had an Aunt Mega. My nieces and nephew call my dad Tapa. I love it!!

      That's so funny about your mom saying "foot!" Lol

      And hooray for cross training!

  14. Wendy | 21st Jan 18

    Looks like a fabulous week of running for you! I had a cutback week too–that lulu/strava challenge combined with the bitter cold kind of did me in!

    • Jennifer
      Jennifer | 21st Jan 18

      Yeah, you had a lot with that challenge! Some of the girls in my running group did it too. So much running! And this cold stuff is for the birds. I’m ready for Spring!

  15. kookyrunner | 21st Jan 18

    You had an awesome week of workouts! You had a great mix of running and strength training. I hd a cutback week this week and very much enjoyed it lol.

    I also love winter, but not when it’s sub-zero temperatures, lol

    • Jennifer
      Jennifer | 21st Jan 18

      Right?! This Midwest winter business needs to stop. 😂 I love cutback weeks! Totally ready to dive into a new cycle tomorrow! Do you also do 4 week cycles or do you have a different time frame?

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