Weekly Workout Recap #4

Alright, another week down!  This one was the start of a new training cycle and man, was it a good/tough one!

Linking up with Holly and Wendy for the Weekly Wrap.

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. 🙂

Sunday

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?

Monday

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.

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. 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. 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. :)

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.

I die.

Tuesday

“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. 🙂

Wednesday

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!

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. 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. 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. :)

source

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!

Thursday

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.

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. 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. 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. :)
View from the top of the bridge

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!

Friday

Rest day!  Sweet, sweet rest day!! 🙂  Took my dog for a walk, did some vacuuming, worked on a paper. It was great.

Saturday

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. 🙂

I’m so lucky to have them all close! All I have to do is walk across the street to visit Grandthings 2 & 3!

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

Tell me:

  • How was your week of training?
  • What’s the strongest winds you’ve ever run in?
  • Do you stress out when you miss a workout?

36 COMMENTS

  1. Agness of Fit Travelling | 31st Jan 18

    A strength straining seems like an excellent idea, Jennifer! What kind of exercises do you do to boost your strength?

    • Jennifer
      Jennifer | 10th Feb 18

      Hi Agness! I’m so sorry – you got stuck in my spam filter and I didn’t even realize it! My coach has me doing a variety of different exercises but, because I’m focusing on running a 50k, I do a lot of things that are beneficial for glute, hamstring, and core strength. I do a fair amount of squats and lunges, with and without weights in all different directions. I also do upper body exercises with dumbbells like overhead presses, reverse flys, bench press, etc. It’s a lot of fun!

  2. runswithpugs | 30th Jan 18

    It was a great week of running on this end!

    I’ve run in some nasty wind. I went on one of our bridges once and at the top, the gusts were about 30mph. I came right back down, before I got blown off LOL. There’s #beastmode and there’s #nope.

    You’re doing awesome!

    • Jennifer
      Jennifer | 30th Jan 18

      Oh my! 30mph winds at the top of a bridge?! 😱 Doesn’t that make it even more windy up there? Yikes!!! Lol at #nope 😂 Better to be wise than dead!

  3. Melissa (I Crashed the Web) | 30th Jan 18

    What a great week of exercise! And I am so jealous that you are so close to your grandkids. My parents live 8 hours away a, which is too far for me especially now that I have a child. I bet they enjoy it!

    • Jennifer
      Jennifer | 30th Jan 18

      I count my blessings every day that they are close! I love being a part of their everyday lives. I grew up away from my grandparents and my kids spent a lot of time away from theirs. It’s definitely hard.

  4. jessicam1407 | 29th Jan 18

    I wouldn’t want to do core work on a run day either! I usually break my workouts up and do strength in the morning and run in the afternoon. Partly for time’s sake and partly because I probably wouldn’t get it done if I tried to combine them!

    • Jennifer
      Jennifer | 30th Jan 18

      On days I have both strength and running, I wish I could break them up. It all depends on one of my daughter’s work schedules and whether I need to babysit or not. So, I usually just do them one right after the other. Sometimes, it takes way more motivation than I have to do that. 😂

  5. Marcia | 29th Jan 18

    Aww they’re cute! How fun to have them so close. Looks like a solid week to me. I was spoiled by warm weather last week too. This week not so much. How have I not heard that Fallout Boy song before? Strongest headwinds I ever ran in were at the 2014 NYCM. 30 mph gusting up to 60 for the first 20 miles. That was fun.

    • Jennifer
      Jennifer | 29th Jan 18

      Wow! That’s a lot of wind! How do you even move forward in something like that?

      To be truthful, I’d never heard of it either. Must have come out after my oldest daughter moved out and stopped blaring music from her room. Haha!

      What’s your weather look like for this week? We have snow in the forecast for tomorrow and Friday and then rain, rain, rain. I’m so over it all.

  6. Chocolaterunsjudy | 29th Jan 18

    I stress a little about missed workouts, I cannot lie. But I do it when it’s necessary. Wish it was my nature to be more laid back about it.

    Saturday was super windy here too. And although the day got warm, the morning was damn cold. I try not to be envious; I just remind myself that before you know it you’ll be sweating that humidity and someday we’ll enjoy nice temps again (not anytime soon).

    Sounds like a pretty good week to me!

    • Jennifer
      Jennifer | 29th Jan 18

      I know if I was closer to race day, I’d definitely stress a lot more about a missed workout. I wasn’t thrilled with this one but I had a packed day ahead and I just didn’t have time to dwell. It might have been a different story if I’d had time to dwell. I think we need to be less hard on ourselves. 🤗

  7. Rabbit Food Runner | 28th Jan 18

    Looks like your extra rest day was well spent! 🙂

    • Jennifer
      Jennifer | 29th Jan 18

      I think you’re right! Haha 😁

  8. Lesley | 28th Jan 18

    No shame in extra rest days. I’ve learned to not stress out about missed workouts, but I used to, big time. Extra rest days have benefits.

    • Jennifer
      Jennifer | 29th Jan 18

      You are so right about extra rest days having benefits. Those benefits are even more awesome when they involve toddler hugs. Lol

  9. Michelle @ Running with Attitude | 28th Jan 18

    Bridge repeats take hill work to whole other level! Great week – which race are you training for?

    • Jennifer
      Jennifer | 29th Jan 18

      Hi Michelle! Yeah, those bridge repeats were something else! Lol

      I’ve got the MCM 17.75k coming up in March and the Cherry Blossom 10 mile in April. Then, October is my first 50k! Did you decide on a Fall race yet?

  10. kookyrunner | 28th Jan 18

    I love all the variety that you had in your cycle class! I find that classes with a huge array of music are always the most fun because there’s something for everyone!

    • Jennifer
      Jennifer | 29th Jan 18

      Exactly!! She does such a good job with the playlist. Sometimes we do trivia – name that band, etc – and other times we all sing along! 😂

  11. Deborah @ Confessions of mother runner | 28th Jan 18

    I have also been mixing up my strength workouts and it feels good. Those grandbabies are just too cute! It is darn near impossible to get out of whole foods for under $100

    • Jennifer
      Jennifer | 28th Jan 18

      I don’t think I’ve ever managed to spend less than $100 before. I actually did a double take when I saw the final cost. haha! Of course, the bulk of my spending is Siggi’s and purple sweet potatoes. #addict

      Mixing up strength workouts is so good! Keeps you mentally interested and physically challenged. It’s the perfect scenario!

  12. Judy | 28th Jan 18

    Great playlists are the secret to an awesome cycle class. I always appreciate it when the instructor really works on it rather than throwing together songs with no purpose. I hope your mix of different stuff made it a good class too!

    • Jennifer
      Jennifer | 28th Jan 18

      I love her playlists! She really does plan them so they’re interesting and appropriate for what she wants us to do. Plus, we have a variety of ages so she kind of caters to all of our tastes without even asking! I don’t know how she does it. I think she’s brilliant. 🙂

  13. Wendy | 28th Jan 18

    I don’t know but 23 miles for the week sounds just great to me! And you got grandkid time too.

    Thank you for this new song! You know I”m always looking for new inspirational songs for my running playlist.

    • Jennifer
      Jennifer | 28th Jan 18

      You’re welcome! I’m surprised I hadn’t heard that song before but … then again, I listen to more old stuff than current. Although, is Fall Out Boy considered current anymore? I’m so behind. haha. Just play me some Etta James and I’m a happy girl. Although, you can’t really cycle fast to that stuff.

      Grandkid time is the best! 🙂

  14. Kimberly Hatting | 28th Jan 18

    It’s great that the “grandthings” are so close by! I one grandthing (and it’s actually a dog), but she’s half a country away ;-( Looks like you had some serious strength work this week, as well as all those miles (and bridges). Dang!

    • Jennifer
      Jennifer | 28th Jan 18

      I’m so lucky to have them so close! One day, they’ll move away and I’ll just have to rethink my whole existence. haha

      Yeah, my coach is tough with my strength work. It’s all good – keeps me challenged and I love it! 🙂

  15. Meranda@Fairytalesandfitness | 28th Jan 18

    Wow, you stay busy all week long, no shame in taking that rest day.

    That’s a beautiful view up on that bridge. Where is that?

    • Jennifer
      Jennifer | 28th Jan 18

      That bridge is the Veteran’s Bridge out in Chesapeake. I don’t really have a concept of “where” out there I actually was, though. lol We’ve lived in the “sticks” for so long that those big cities with all the cars stress me out. haha Which is crazy because I grew up in Northern Virginia. 🙂

  16. HoHo Runs | 28th Jan 18

    I love cycling to the Doobie Brothers and other 70s music too. Nice job on the bridge repeats. It sure does look high from the top. It always fun to play with the Grandkids (mine will soon spend the night with me) but also fun that you can send them home. 😉 Thanks for linking!

    • Jennifer
      Jennifer | 28th Jan 18

      It was pretty high! I’m not sure what the elevation was but my Garmin looked like I’d been running up steep mountains. lol

      I love all that older music. I kill at music trivia for stuff from the 60s-90s. It’s the more current stuff that I don’t know. I’m only so hip. lol

      And giving the grandkids back is sometimes the best part! Haven’t had them spend the night yet – and honestly, I’m not rushing that yet since we all live so close – but I know it’s coming!

  17. Debbie @ Deb Runs | 28th Jan 18

    How lucky are you to have your grandchildren so close by! I bet you enjoy those little cuties immensely.

    I used to stress out when I missed a run, but not any more. Life’s too short…

    • Jennifer
      Jennifer | 28th Jan 18

      I know that I am so lucky! My girls grew up far away from my parents (gotta love the military) and I grew up the same way. There’s no way I’m leaving them. Not if I can help it! 🙂

      And exactly! Missing a run isn’t the end of the world. There’s always another day.

  18. Sara Runs This Town | 28th Jan 18

    Your grandkids are just adorable!! Great week of workouts! All that strength training is going to pay off in a big way for your running!

    • Jennifer
      Jennifer | 28th Jan 18

      Thank you! They are each so special. 🙂 I have definitely noticed a difference in my running since I started strength training a few years ago. Plus, I actually like it! Muscles are nice.

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