Yikes, I fell behind in posting this. Nothing too exciting to report. Pretty great week running-wise. My one complaint is that I’m not doing enough strength training. As my weekly mileage ramps up in my marathon plan, I’m finding it more and more difficult to fit in other activities.
Ended up taking a rest day.
Ran 6 miles in 55:13. The first mile felt awful and I wasn’t sure I’d make it the whole 6, but things eventually fell into place. Afterward I kicked it oldschool with ZWOW #1 and killed my old time by more than two minutes.
Ran 5K with the husband (30:41) then ran by myself until I hit 6 miles (57:11 total)
Long run! This week was 16 miles in 2:31:34. I kept the pace pretty easy and things went great. I felt fine the entire time and I wasn’t even that sore afterward. Awesome.
Cross-training: 60 min. elliptical
A hot 10 miler with the husband. The heat hit him pretty bad, but he finished. It was his longest run to date! 2:08:51.
Cross-training: 40 min. elliptical. I was going to do a strength workout but I just didn’t have the energy. This was a high mileage week for me and my body was tired and sore.
Total Miles Ran: 37
This week I’m keeping mileage low and tapering for the Capitola Half Marathon on Sunday!
I was a bit short on mileage this week (I had planned 36 miles, but only ran 31.5), and I didn’t get in as many strength training sessions as I would have liked. But I did my first ever ‘real’ trail run, with an elevation gain of over 1200 feet!
Four mile hill workout (39:07) on the treadmill, followed by strength training.
Cross-training: 60 min. on elliptical followed by ZWOW #5.
5K with husband, than ran by myself until I hit 5 miles (48:01).
Long run – 14 miles (2:16:02).
Cross-training: 60 minutes elliptical.
Trail run! In total we ran 8.5 miles, with an elevation gain of 1,258 feet. Pretty sure this is the most fun I have ever had on a run.
I had planned to run 4.5 miles, but my legs were telling me I needed a REST. It was a pretty intense week for me cardio-wise, and my body just wanted to chill out and recover.
Total Miles: 31.5
How did your week go??
Wow, where did April go??
April was a pretty good month running-wise. I continued to increase my mileage as I head toward the San Francisco Marathon in July.
My total mileage in April was 126, a 13% increase from March. If you look at my weekly mileage, you can see that I tend to dial it back every second week and that I’m increasing things slooooowly.
In total, I went for 20 runs this month.
As you can tell by the charts above, I’m a fan of playing around with my running data in Excel. I also use RunningAhead.com, but I like to play with data a lot so I export it to Excel. How do you keep track of your running data?
Monday & Tuesday:
I was dealing with some personal stuff for a few days and I didn’t get any workouts in. Not only did I not workout, but I ate a lot of junk. Oh well, onward and upward.
Finally got a run in! Ran 3.1 miles with the husband at an easy pace, then ran a bit more by myself for a total of 5 miles in 53:26.
It didn’t seem like I would be able to get a long run into my schedule this week. Then magically a time commitment disappeared and I had an extra two hours. Great! I ran 12 miles in 1:55:28.
I was really sore and so I decided to try out my very first recovery run – 3 miles in 30:28. I couldn’t believe how much the recovery run helped alleviate my soreness! When I got back, I did ZWOW #12 for a strength workout.
8 mile run with the husband at an easy pace. My Garmin died mid-run so I’m not sure of my time.
Taking a rest day. After running four days in a row my legs are tired and could use a break. It’s a nice day out, so I will probably go for a walk later and perhaps go play catch in the park.
Total Miles Ran: 28
I had a great running week!Things started out a bit shaky on Monday, but that seems to have been a temporary blip.
Took my spiffy new shoes to the gym for a treadmill hill workout. Ended up feeling quite queasy and had to end the workout a bit early. Boo. Ended up running 2.84 miles in 28:36.
I was brave and went for my first run with a running group! I ran 3.26 with the group (well, the group was actually just two of us…) and then ran home by myself, for a total of 6.2 miles in 1:03:19.
Did an unscheduled 5K. My husband was working from home and felt like going for a quick run so I went with him. The pace was pretty easy (for me) – 3.1 miles in 33:15.
After the run, I went to the gym and did the “dumbbell hell” workout from this page:
5 DB deadlifts
5 DB hang cleans
5 DB push press
5 DB squats
I did 10 rounds with 20# DBs. After every two rounds I had a little breather. This was TOUGH!
Long run: 11 miles in 1:47:13.
Did two ZWOW workouts back to back: ZWOW #11 (score: 4.2) and ZWOW #10 (score 2.1…which is down from my previous score of 2.5, ugh). I still had some DOMS in my quads from Wednesday’s strength workout, so I did 15 very easy minutes on the elliptical and then made sure to stretch out a ton.
7.6 mile run…was only supposed to go 6.2 but got carried away. Ended up hitting the wall at mile 6. It was my first time running in the heat in a looooong time.
Rest day! My legs are definitely feeling like they need it.
Total Miles Ran This Week:
30.74…which is too many. It’s up 25% from last week! I try to only increase my mileage by a max of 10% from week to week. This is mostly due to poor decision making on my part.
It has rained every Saturday for the past month. Saturday is typically the day I go running with my husband. Since the weather has been so bad we have been keeping our runs fairly close to home.
This morning the sun was shining and it was the perfect day to go check out a new (to us) trail. It had a ton of trees and wildflowers, it was so pretty!
This trail looks deserted in the photo, but it was actually really busy! We got to a city park and ran around a man-made lake. Before we knew it we were at this random carousel ride that we had no idea existed – weird!
The park was so nice that we ended up running longer than we had intended (we planned on 3.1 out and then retracing our route for 3.1 back). In the end we ended up going a total of 7.6 miles in 1:29:47.
Although the scenery was amazing, a few things went wrong on this run. First, I shouldn’t have ran this far as it was more mileage than I was scheduled to run today. Second, it was pretty warm out there on the trail and the sun was beating down on us for most of the way. We had water, but no sports drink or food. I hit the wall pretty hard around mile 6. I always run early in the morning and so I’m not used to running in the heat.
That being said, this was a PR for my husband and the miles were pretty easy/slow for me, so I’m not too worried. I’ll take it easy tomorrow and I should be as good as new.
Here’s a shot I snuck of my husband resting on a park bench post-run:
Hope everyone else is enjoying their Saturdays! Did you workout today? If so, what did you do?
Here is what my workouts looked like this past week:
Hill workout on treadmill, total distance was 3.414 miles in 35:00
Body weight strength routine: ZWOW #2 (Score was 23:42)
Long run: 10 miles (1:40:11)
5 mile tempo run (46:19)
I was supposed to strength train, but I had a pretty stressful day and ended up taking a rest day. Oh well, those are important, too.
On Saturdays I go running with my husband, who has only been running two months. He runs at a significantly slower pace than I do, so these are my easy runs. Here we did 6.14 miles in 1:17:28
Two back-to-back strength workouts: ZWOW #7 (score:15:58) and ZWOW #8 (score: 14:56). I’ve done these two workouts before, and I beat both of my previous scores – woo!
How did your week go?