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??
1.Run the Capitola Half Marathon (my first race since 2010!)
I was lucky enough to win an entry into the Capitola Half Marathon from Elise at PhD Strides! I don’t have a concrete goal for this race…my intention is to use it as a gauge for pacing for the San Francisco Marathon in July. My old half marathon time from 2010 is 2:12…I’m not going to lie, I’d definitely like to do better. But I’m not going to get too upset if it doesn’t happen.
2. Stretch EVERY DAY
As I’ve mentioned before, I have really, really tight hamstrings. Throughout April, I really made a conscious effort to try and stretch them out every day. Some days I would only stretch for 30 seconds or so, other days it was 10 to 15 minutes. I missed a few days here and there, but overall I was pretty consistent. Progress has been slow, but I definitely notice a difference. My goal is to be able to do a full forward bend by the end of 2012.
3. Bump up foam rolling frequency to at least 5x/week
My goal for April was to roll a minimum for 3x/week. I’d like to bump this up to 5. When I go too long without rolling my IT band I start to feel a bit tender in my left knee. Foam rolling is something I tell myself I never have time to do…but in actuality it takes five to ten minutes. I waste WAY more time than that on the interwebz each day. Time to step up my foam rolling game.
4. Run a 40 mile week
According to my marathon training schedule, I should hit a 40 mile week toward the end of the month. This is a big mental milestone for me as it will be my highest mileage week ever! Hopefully I don’t look as tired as Homer does.
5. Work my way up to 5 push-ups
Yes, I suck at push-ups. If I can get up to five push-ups in May, I’ll start the 100 push-up program in June.
6. Bump up strength training to 5x/week
While marathon training, my strength routine is mainly consisting of Zuzana’s (former Bodyrock host) ZWOW workouts, as well as her older Bodyrock workouts (this site has a great directory).
What about you, what are your goals for May?
This week went pretty well! It was a lower mileage week to give my legs a chance to recover…they were starting to feel pretty slow and sluggish.
3.4 mile hill workout on the treadmill (35:00), followed by strength training.
Cross-training day: 40 minutes on the elliptical followed by ZWOW #14 (yikes that one is tough!). I messed up my timer and I don’t have a score/time for the ZWOW, boo.
Ran 5K with the husband (30:16) and then ran by myself until I hit 5 miles (48:44). Husband was bummed he didn’t hit below 30 minutes for his 5K…silly guy, the last time he ran 5K (one week prior) it was 33:XX, so he shaved off more than 3 minutes in one week. I told him that’s really something to be proud of.
This week is a lower mileage recovery week for me so my long run was ‘only’ 10 miles. My Garmin was back to its old tricks and I didn’t even bother to take it with me. I knew roughly where my turnaround point was and just ran without a time. The obsessive Type A side of me was starting to freak out about the lack of precision, but I told myself to just go with it.
Took a rest day. I kind of wish I had gotten some light cardio in. I think from now on I’m not going to take complete rest days unless I really need them. I always feel much better if I get an easy workout in.
Slow 9 miles with the husband (1:51:06). I’m taking advantage of these slow runs to really concentrate on my form. I’m definitely seeing some improvements.
A quick 2 miles on the treadmill (17:21) followed by ZWOW #15.
Total Miles: 29.46
How was your week?
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
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?