Weekly Workout Recap #5

Linking up with Holly and Wendy for the Weekly Wrap!

Hey there! It’s that time again where I’m recapping my week of workouts. It’s really actually pretty fun for me to write these because I can write down more than just miles, paces, and times. Hopefully, you find them interesting or … think I’m crazy. I’ll take either. πŸ˜€

Sunday

As I said in the last recap, I am starting my “week” on Sundays because those days are apparently no longer rest days for me. I’m not really used to only have one rest day a week so we’ll see how this whole thing goes. Plus, it’s been probably 5 years or so since I’ve done any running on a Sunday.

I had missed yesterday’s run due to poor sleep and other obligations, so my coach had me tack on some extra miles today. I was originally scheduled for 4 but we upped it to 8.

It wasn’t bad! A little rainy but, it’s supposed to rain all day and I’m just glad it wasn’t pouring. Or thunderstorming, for that matter. The best part, though, was stepping in a puddle with my left foot at mile 2 so my shoe squished at me for the next six miles. *sigh*

Speaking of shoes, I definitely need to get a new pair. I’m starting to feel the miles on the outside of my foot and that’s where the majority of the wear on my shoes is. It’s funny because once upon a time, I was told I pronated. Wear on the outside of the shoe is most definitely not pronation-related. I don’t think I supinate – well, not enough to need stability shoes – but I do need to be more proactive in rotating out my shoes now that I’m back to logging all the miles.

*Note to self: order new shoes!! There’s a new version of the Kinvara out! I hope they haven’t changed it up too much. Maybe I’ll just stick with the 8s?

Monday

Monday was strength and running. And it was raining. And windy. And cold. And I didn’t want to do any of it.

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But, I did.

I did strength first because I didn’t want to run in the cold rain in the dark. I had spent all day Monday stuffing my shoes with newspaper to dry them out and I was not interested in running through puddles because I couldn’t see them.

Plus, this was a way to see if the rain might take a break. lol

I’m liking the Monday workouts of this new training cycle. The reverse lunges and good mornings are really good for my legs and I’ve been wanting to work more on my pull-ups. Today was 4 rounds of 8 reps each and again, I was able to knock out 2 strict pull-ups each round before I had to switch to kipping. The good news is the 3rd rep was getting closer to being real for the first 3 rounds. The 4th round? Not so much. lol

I need to start going out to my garage every day and actually doing some. The work I’m doing is good but I know I need to practice more to be able to string more together. Once upon a time, I could do 5 in a row! I want to get back to that. Personal goal – not going to affect/benefit my running at all.

The finisher on Monday this cycle is what gets me – barbell roll-outs, breakdancers, thrusters, med ball slams, and hollow holds. Ooof.

And then, because I am a crazy person, it was time to run after that! face:palm

Luckily, the rain had actually paused and it was only misting some. My run was 45 minute speedplay or fartlek work. I ran a 5 minute warm-up and then, over the next 40 minutes, I was to do fartleks ranging from 30 seconds to 90 seconds throughout. My coach said to get 10 of them. I think I got somewhere between 13-15 but … in all truth, I didn’t really do any 90 second ones. My legs said no. (see Will Smith above. lol) I was definitely beat after this workout.

And I came home and stuffed more newspaper in my shoes. *sigh*

Tuesday

5 mile shakeout run!

I did not want to get up. We were supposed to have rain/snow and I was just so NOT in the mood to run in the wet again. Plus, I just felt meh. Seasonal Affected Disorder is a real thing in my world.

That said, it was not precipitating at all – it was just chilly – and out the door I went.

I’ll be honest. I didn’t want to. But, I did a quick tally and realized that today’s run would put me at 100 miles for January and I didn’t want laziness to be the reason I didn’t get it. If I’d been sick, I’d have been “woohoo, I got 95 miles in January!” but no fever (yes, I was so meh that I actually checked) so no reason to not go. Plus, it was a shakeout run which meant I could just cruise.

I covered up my Garmin and basically ran blind. It. Was. Amazing.

And I got my 100 mile month!

Wednesday

Strength and cycling day!

It was too darn cold to work out in my garage. I mean, I don’t mind it being cold but when it’s 20 some odd degrees, well, that’s just too cold. So, I went to the Y and did strength right before cycling class. Luckily, it wasn’t very busy because I feel like I took up a lot of room today. lol

Did some sumo squats with a 50# dumbbell, some overhead presses with 2 20# dumbbells, more king deadlifts (still bodyweight but next week I might add some light dumbbells!), and T push-ups. Finished up with a circuit of reverse flys (2 12.5# dumbbells), step-ups (to a weight bench because the step was being occupied), plank with hip drops, frog crunches, and cross body mountain climbers.

You know, I get the strangest looks from the men when I go grab those 50# dumbbells. haha Β Just wait until I go for even heavier!

Followed that up with cycling and man, was it tough today. We had a couple monster hills and my legs were toast. Squeaked out 21.5 miles.

Thursday

Happy February 1st!! See ya, January.

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I had hill repeats on the schedule but some drama intervened on Wednesday night and I had to take today as an impromptu rest day. Don’t go thinking I rested though. Nope. In addition to drama and messes I had to literally and figuratively clean up , I had my NASM-CPT certification test that day AND my folks were coming down for a visit so I had to finish prepping everything for that, including grocery shopping!

I made some chili and cornbread and a big salad for dinner, and a Mississippi Mud cake for dessert, and we opened a very very nice bottle of wine. Being a wine snob has its advantages. πŸ™‚ It was my parents’ 49th anniversary so I wanted it to be special. Both Things, sons-in-law, and all the Grandthings were here too. I definitely had a house full! <3

By the time Thursday was over, I was literally beat.

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PS. I passed!! I am officially NASM-CPT certified! *cue happy dance*

Friday

Rest day. And I took it. I actually slept until about 7:15!! No shame in my game! haha

My folks were still here so we went out to lunch, we chilled out and took mini naps in the chair and on the couch, and then I cooked up a big stir-fry and roasted some veggies for dinner. The Grandthings were over again and it was fun to watch my mom (she’s going by Gigi) and dad (Tapa) play with them.

The only part of the day that I would like to change involves a groundhog.

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Saturday

I had 11 on the schedule but I met up with the group at a hilly trail (making up for Thursday, lol) and knocked out about 10.25 miles. Why didn’t I do 11? It’s a 5 mile loop. I’m surprised I actually got more than 10 miles. haha

It was so stinkin’ cold (21, felt like 16) and my lungs did not want to cooperate at first. But, I settled in and got it done!

And when I got home, I had a package waiting on my front porch!

Cannot wait to run in these bad boys tomorrow!!

Total miles for the week: 28.85

Total miles for January: 100.11

Total miles for February: 10.22

Tell me:

  • How often do you change your running shoes? Do you keep track of their mileage?
  • What are your tricks for drying your running shoes after a wet run?
  • How did your week of workouts go?

21 COMMENTS

  1. Chocolaterunsjudy | 6th Feb 18

    Garminconnect allows you to track multiple shoes — it’s under gear. You just actually have to do it, though — but once you do, it automatically tallies everything up — I think it might even let you set a reminder of when it’s time to get new shoes.

    • Jennifer
      Jennifer | 6th Feb 18

      I just set it up to track my road shoes. And I just noticed that there’s a “trail run” setting so I need to start using that too. Hopefully, I’ll be able to track my trail shoes as well although, those runs will be less and probably easier to track on paper.

  2. san | 5th Feb 18

    Damn, you had a full week, Impressive!

    I track my running mileage through my Garmin app… but I still don’t have a fixed mileage for when I throw out shoes. It depends on the shoe. I usually can tell when it’s time to get new ones.

    • Jennifer
      Jennifer | 6th Feb 18

      Thanks! My coach keeps me busy and then when life gets stirred up, it can be crazy town over here. Haha!

      I use Garmin too but I haven’t tried to shoes yet. I need to see if I can track multiple pairs.

  3. Chocolaterunsjudy | 5th Feb 18

    There are apps to track mileage. And I used to use them. In general though I think I have a pretty good feel for when it’s time for new shoes. I do find rotating through a few pairs (minimalist vs non-minimalist, for example) to be helpful.

    I think stuffing the shoes with newspaper is supposed to dry them out? Only who (besides my parents) gets a newspaper anymore?

    • Jennifer
      Jennifer | 6th Feb 18

      The newspaper does work but it was so wet that I had to go buy more!!!

      Hmm…apps to track mileage? You know, I think my Garmin would do that. I wonder if it would let me distinguish between 2 separate pairs? Hmmmm…..

  4. Deborah @ Confessions of mother runner | 4th Feb 18

    I put newspaper in my wet shoes kind of works. You logged a lot of miles this year!

    • Jennifer
      Jennifer | 6th Feb 18

      The thing l find to be the most frustrating about using newspaper is you have to remember to change it every couple of hours. And then you have to touch soggy newspaper. Yuck! Lol

  5. Lesley | 4th Feb 18

    I got new shoes too! I won’t get them out until after training starts, but there’s nothing like having new shoes.

  6. Kimberly Hatting | 4th Feb 18

    I am so impressed with people doing pull-ups. I really struggle with those! And, despite my upper body strength, I really have a tough time doing a “full” push-up…it honestly feels like my arms will NOT bend all the way down. You are a busy gal!

    • Jennifer
      Jennifer | 4th Feb 18

      Thanks, Kim! I put in a lot of work to be able to do a pull-up, that’s for sure. They are hard! And push-ups are hard too! I struggle with those the most. I just get so worn out!

  7. Sara Runs This Town | 4th Feb 18

    Lots of congrats for your new certification and the 100 mile month. How hard did you think the test was? I need to get mine scheduled. Great job with your workouts….especially that one on Monday!

    • Jennifer
      Jennifer | 4th Feb 18

      Hi Sara! I thought the test was pretty challenging. There were actually some questions that made me stop and go, “was that in the book?” LOL! There’s a free NASM app that I downloaded and used for practice tests and studying when I didn’t want to carry the book around or I wasn’t at my computer. Definitely download that! If anything, it’ll give you an idea how some of the questions will be worded. There is a paid app but I just used the free one. Good luck!!!

  8. HoHo Runs | 4th Feb 18

    Awesome job this week! Both of my grandkids spend the night last night. I feel like I’m nodding off right now, actually. I’ve heard of the newspaper trick for drying shoes, but that would mean I’d have to buy the newspaper. Or steal the neighbors’ LOL. I usually buy new shoes around 500 miles or 6 months. But, the pair I wear through summer seem to have more wear and tear. Thanks for linking!

    • Jennifer
      Jennifer | 4th Feb 18

      Man, I don’t remember being as tired when my kids were little but those grandbabies sure do wear me out!! Haha!

      It rained so much that I actually did have to buy more newspaper! I had used all the other stuff as kindling in my fireplace. Haha #priorities

      I usually do 400-500 miles per shoes. With my new coach and programming, I might be spending a lot of money on shoes this year. Yikes!

  9. Chocolaterunsjudy | 4th Feb 18

    Wow, that sure was a busy week. I’ve been doing some ST/run days — not easy! Except my ST is easier than yours.

    Congrats on passing!

    I don’t really track mileage & I totally should. I rotate through several pairs, though, so there’s usually a dry pair available.

    • Jennifer
      Jennifer | 4th Feb 18

      Thank you! That test was hard. I really questioned myself while I was waiting my for results. Haha

      I should keep an extra set of running shoes so I always have a dry pair. It would make more sense than just having one road pair and one trail pair. But, then I’d have to keep track of which ones I wore each time so I could track mileage. Hmmm….I wonder if I would actually do it???

  10. Wendy | 4th Feb 18

    I normally do keep track of my shoe mileage but I switched to those Mizunos last fall and for the life of me, I can’t remember when or how many miles are on them. I bought a new pair and will start running in them after next weeks race.

    You are killing your cross training. I cannot do a pull up!

    • Jennifer
      Jennifer | 4th Feb 18

      Thanks, Wendy! The pull-ups are one thing that I managed to get my coach to put into my training plan. I worked really hard to get them and I don’t want to lose them!

      I haven’t tracked shoe mileage for the past couple of years but I’m trying to get better at it. It’s better for my feet!

  11. kookyrunner | 4th Feb 18

    Wow – you had quite the busy week! Great job on all of your workouts this week and congrats on becoming NASM-CPT certified!

    That groundhog meme made me laugh out loud! LOL

    I love your new sneakers – the colors are awesome!

    • Jennifer
      Jennifer | 4th Feb 18

      Purple is my favorite!!! Ran in them this morning and my feet were definitely happy. πŸ™‚

      And thanks!

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