Alright, another week down! This one was the start of a new training cycle and man, was it a good/tough one!
I need to start by saying that I screwed up. I apparently had a shake-out run programmed for Sunday but I assumed it was a rest day. (you know what they say about the word “assume.” oops. hee-haw, hee-haw. lol) I didn’t even see that I had a run to do until about 3pm that afternoon.
Needless to say, the run didn’t happen. Neither did yoga but that was pure laziness on my part. Yeah, I really played that rest day card hard.
So, I’m going to start my recaps with Sundays from now on instead of Mondays because apparently, Sundays have things! And I like to post my blog early so …. this way at least it’s all accurate information. 🙂
Had a 4 mile shake-out run on the schedule. Didn’t do it. Walked 1.8 miles with my dog instead and played outside with Grandthing 1 for a little bit. Also, I went to Whole Foods and managed to spend less than $100! That was definitely an exercise in restraint. <– haha, see what I did there? …exercise…. that counts, right?
Holy smokes, it’s a new training cycle!! That means new strength exercises! Had a good chat with my coach last week regarding the strength sessions and we’re mixing it up a little. Also, I had core work on my schedule on running days but …. well, it’s hard for me to finish a run and then want to do core work. I’d rather mix it in with the strength. I’ll get it done that way.
Fine. I’m lazy. And I just don’t want to do core work after a run. It’s enough of a struggle to get me to stretch. #truth #dontjudgeme
Started the week with a long interval workout – 5 minute warm-up, then 2 minutes strong effort followed by 3 minutes recovery effort, for 3 miles, and then 5 minute cool down.
It’s funny how the paces differ for each mile but, when you think about it, mile 2 had more strong effort than mile 3 just based on timing. Still looks like I was all over the place though. haha
Strength workout today consisted of barbell reverse lunges, pull-ups, good mornings, and bench press. I used a 45# bar for everything. Except the pull-ups, of course. Had 6 reps to do of each movement and I got 2 solid strict pull-ups for each set of 6, 1 questionable one with some extra bicycling (haha) and then I had to default to kipping to get the rest done. That’s okay, the more I work on the strict, the more I’ll be able to string together.
Followed that up with an intense “finisher” of barbell roll outs (we called these “evil wheels” in CrossFit), breakdancers, thrusters (45# bar), med ball slams (15# ball), and hollow hold. Had to do each movement for 45 seconds for 4 rounds.
“5 miles at a comfortable pace, add 60 second pick-up each mile if legs are feeling good.”
Well, those pick-ups didn’t happen. My legs felt okay but my tummy was a little miffed at me (idk why) and there was rain and thunderstorms a’comin and the humidity was wicked high. Like 90% or something like that.
Throw in a 15-20 mph headwind for half of mile 3 and all of mile 4 and I was beat.
Beat the rain though. 🙂
Strength and cycle day!
Lo and behold, I actually got out of bed early enough to get my strength workout done and have time to recup before cycle class!
Also, I am much happier with this slightly warmer weather because it means I can work out in my garage. YAY!
Today’s strength included sumo squats (45# bar), dumbbell overhead press (used 2 20# dumbbells), king deadlifts (bodyweight until my ankles stop screaming at me. holy cow.), and T push-ups. Finished with 4 rounds of reverse flys (2 10# dumbbells), box step-ups (20″ box), plank with hip dips, frog sit-ups, and cross-body mountain climbers. It’s pretty safe to say that my shoulders were burning from all that work pushing stuff over my head and holding up by own weight. haha
I actually had an hour and a half before cycle class (WHAT?!?!) so I ate, drank some coffee, took my dog for a walk, chatted with Thing 2 and Grandthing 1 when they popped by unexpectedly. It was a pretty decent morning!
Then, off to cycle class! Playlist is always a wide variety but it definitely ran the gamut today. We had some Strawberry Alarm Clock, Doobie Brothers, the Byrds, Cheap Trick, Flock of Seagulls, and Fall Out Boy. I don’t even know. There was a lot of different stuff.
Squeaked out just over 23 miles. Whoop!
It was a hill repeat kind of day!
Except, I skipped the treadmill and did them outside today.
My running group meets up on Thursdays for bridge repeats. Yes, bridge repeats. Most bridges have an incline. Especially out here in the land of water and ships! So, the bridge that the group runs on is actually pretty long. I’m not sure how long. Long enough, that’s for sure! lol
Anyway, after a comedy of errors – and traffic, ugh – getting there, I was late (I hate being late!!!) and had to catch up with them. Luckily, I knew where they were going to be so… lol
My scheduled workout was 1 mile warm-up, 2 minutes strong effort at 6.0-8.0 incline, recover for 4 minutes, repeat 5 times, and then cool down 1/2-1 mile. What actually happened was a 2 mile bridge hill warm-up, then 5 rounds of run up the hill as strong as possible, turn around and recover on the down. On the last up, I just went all the way to the top and crested it and a little ways down, I met up with the group, turned around and went back to the start. Finished up with 6.2 miles and some seriously tired legs.
The interesting thing was the traffic. We weren’t actually running “on” the bridge – I mean, we were but it was on the pedestrian walkway. It was separated from the actual road but man, those cars were driving seriously fast! And, right near the end, it got pretty windy. That last push up the hill was really tough. haha And, given that it took me an hour to get there, the group just did “bridge repeats” (run from one side to the other and back at the same pace) so I was the only one doing actual “hill repeats,” it’s not likely that Thursday bridge repeats will become a regular part of my training routine.
But, it was pretty nice to not be on the treadmill and I got Starbucks on the way home so it was actually a pretty decent day!
Rest day! Sweet, sweet rest day!! 🙂 Took my dog for a walk, did some vacuuming, worked on a paper. It was great.
Long run day!
Except, I didn’t run. Nope. I hadn’t slept well at all and getting out of bed on time didn’t happen. I barely had time to shower, eat breakfast and enjoy a cup of coffee before Thing 2 dropped off Grandthing 1.
It’s okay. I don’t necessarily like missing a run but it’s not the end of the world. I’ll cover some extra miles tomorrow. Besides….extra time with these guys is never a bad thing. 🙂
Total miles for the week: 15.08 <- that’s what happens when you miss two runs. lol. Not sad, though. 🙂
Total miles for January (so far): 81.48