Training Week 19
Day 127 | February 22, 2010: 5 m interval run + strength
On Sunday night we got 4 inches of that thick “perfect for snowmen-making” snow. As I was cleaning my car off in the morning, I thought twice (okay, more than twice) about going back inside, putting my YakTtrax on, and running in the snow. I was telling Erin during our Saturday run that I don’t know why I was so devoted to the treadmill last winter – running in the snow can be a lot of fun! And I don’t really mind the cold.
I did go into the office gym though, and did my first interval run! I followed Lacey‘s recommendation and warmed up, did some 400s with 200 recoveries, then cooled down. I did 10 of these… so would they be called 10 x 400s? Sometimes I don’t understand running lingo.
I listened to the new Two Fit Chicks and a Microphone podcast, and let me tell you, this workout FLEW by (a combination of changing speeds, trying to listen to something and calculate mileage at the same time). And uh… it was exhausting! But I loved how it made me feel.
I did my strength routine during lunch, and made it through it twice! It only took me about 35 minutes, surprisingly (I think because the gym was sort of empty).
Distance: 5.0 | Time: 46:50 | 800 warm-up @ 5.8 mph, 10 x 400s @ 7.0 mph w/ 200 recoveries @ 6.0 mph, 1200 cool-down @5.8 mph
Step Ups w/Dumbbells: 20 ea. leg @ 10 lbs (ea. hand)
Smith Squats: 15 @ 40 lbs, explode up
Isolated Lunge with Hammer Curls: 30 sec ea. leg @ 5 lbs, fast paced
Crunch Fly (on exercise ball): 20 @ 5 lbs
Bosu Lunge n’ Jump: 20 ea. leg
Bosu Push Ups: 15
Bosu 1,2s: 30 sec
Rotator Cuffs (lie on back): 20 @ 3 lbs (ea. hand)
Calf Raises w/Triceps: 25 @ 20 lbs
Shin Developer: 20 @ 10 lbs
Day 128 | February 23, 2010: cross
On Tuesday, my lunch time bike workout was definitely my escape from a CRAZY morning. Of course, it was only a physical escape – as much as I tried to zone out and read a magazine, I could not escape from my crazy day mentally. Do you ever struggle to escape stress when you are working out?
Bike Time: 40:00 | Distance: 7.12 (Set on “Ozark Trails”)
Day 129 | February 24, 2010: 5 m tempo run + cross
Well, I don’t know too much about tempo runs… but know that I am supposed to be doing them! I had to do a bit of research before this run, to try and figure out what a temp run actually is, and how fast I should be going. I found a good article on Runner’s World about why we should do tempo runs, but actually found the explanation and advice here to be the most helpful:
A tempo run consists of a 10-15 minute easy warm-up jog, followed by a 3-6 mile run at about your 10k pace. At the very least, make sure that you are working hard during these workouts; you should not be able to carry on a conversation with someone next to you. After the tempo run, make sure to include a 10-15 minute jog to cool down your muscles. If you are just starting to run tempos, make sure that you don’t exceed 20 minutes of hard running or you’ll be beating up your body too much.
Of course, that doesn’t mean I exactly followed the advice on that site. I have no idea what my 10K pace is since I haven’t been competitively running lately. I ran my last 5K in November with a time of 28:40, so I punched that into the McMillan Running Calculator, and it told me I should do my tempos between 9:42 and 10:07. That seemed a bit slow, so I decided to run them at 9:14 (6.5 mph on the treadmill).
The tempo run went well! I did a one mile warm-up, three miles at 9:14, and a one mile cool-down. I didn’t feel like the run was too hard, but I was happy when it was cool-down time!
I should have done strength during lunch, but I was feeling a bit meh and told myself I would do it the next day… and rode the bike instead.
Distance: 5.0 | Time: 47:52 | 1: 10:05 | 2: 9:14 | 3: 9:14 | 4: 9:14 | 5: 10:05
Bike Time: 45:00 | Distance: 7.71 (Set on “Ozark Trails”)
Day 130 | February 25, 2010: strength
Um… I was being a bit lazy with the strength workout. It seems to have lost its excitement. Any tips on making doing strength exercises more exciting?
Step Ups w/Dumbbells: 20 ea. leg @ 10 lbs (ea. hand) x2
Smith Squats: 15 @ 40 lbs, explode up
Isolated Lunge with Hammer Curls: 30 sec ea. leg @ 5 lbs, fast paced
Crunch Fly (on exercise ball): 20 @ 5 lbs
Bosu Lunge n’ Jump: 20 ea. leg
Bosu Push Ups: 15
Bosu 1,2s: 30 sec
Rotator Cuffs (lie on back): 20 @ 3 lbs (ea. hand)
Calf Raises w/Triceps: 25 @ 20 lbs u
Shin Developer: 20 @ 10 lbs x2
Day 131 | February 26, 2010: 9 m run (1 + 8) + stretch
Somehow, I came up with the brilliant idea to go run in the snow in the park. I figured it would slow me down and that it would be a nice and easy run.
Ha. Ha ha.
This don’t do much good…
… when the path looks like this!
In the first 10 seconds I felt strangely out of breath. Then my lower legs started to ache like crazy. I lasted a mile. That mile took me 12.5 minutes!
I’ll have to wait until the snow is more packed down. It must have been 8 inches deep, at least!
But it was beautiful!
I went back to my neighborhood and ran 8 miles. My legs still felt tired, so at least I worked at slowing myself down! It was a pretty cold, miserable run though. It was 30° but windy. And I was kind of sick of running in my neighborhood. I keep thinking I would have more fun if I was running with Erin like last week’s long run (or it would be nice to run with Steven… once the weather gets warm enough for him!).
Boring… but less taxing on my body!
I did the 10-minute YogaWorks AM Wake-Up Segment when I got back to the house. Then rushed into the shower to warm up!
Distance: 9.0 | Time: 1:38:04 | 1: 12:29 | 2: 11:05 | 3: 11:05 | 4: 10:50 | 5: 10:52 | 6: 10:45 | 7: 10:50 | 8: 10:14 | 9: 9:50
Day 132 | February 27, 2010: yoga
I did the Core Yoga Flow segment of the YogaWorks Fit Abs DVD… and it was much harder than it should have been. I need to work harder at fitting yoga into my schedule.
Day 133 | February 28, 2010: Frosty Footrace 5K
Erin and I are running a 5K in Round Lake today at 11:00! I found out during packet pick-up that the course is not all on roads like I thought… there might be some YakTrax transitioning. We’ll see. Wish us luck! I’ll post a full recap later!
Week Summary: 22.15 miles
I was excited to try an interval and tempo run this week… as well as fit in four days of running! This is the first time I have done four days of running a week in a long time. It would be great to do four days every week, but I want to make sure I have a day of rest after each run, since I am worried about injuring myself.
Links to share:
This was a great article in the March issue of Runner’s World: The 10 Laws of Injury Prevention and they are sharing it online now!
Themocracy
Haha…I ran in the snow like that once, and lasted about a mile too. Talk about tiring!
Sometimes I get a little bored with strength training too, but I find that simply mixing up the order of how I do them, or adding in a couple new moves makes it a little more exciting. Lately I’ve been making up a mix of yoga meets strength training moves, which I like a lot (kind of like getting the best of both worlds into one workout!)
Oh, and thanks for the info on the tempo workout. Obviously with my injuries I won’t be doing them anytime soon, but in the future I’d like to include them. I always knew I should, but always kind of wondered what exactly it was at the same time. 😉
Great job on the weekly mileage! 😀
Thanks 🙂
Good idea on the strength. My friend Erin has a system that makes a new workout for her each time. I wish I had something like that. I should mix it up.
I was totally confused about tempo too. You’ll get to do some after you heal for sure! 🙂
Beautiful pictures!!
Lol– I SO do not getting running lingo. I gave up any hope of trying to understand all that stuff when I was training for my half.
Nice job on the intervals!! Changing up the speeds on the treadmill does make it seem to go faster. As for strength training, I find that it’s easier to get into it if the workout changes up every so often. One of the reasons I like having the computer print-out is that I never know what it’s going to spit out so I’m always excited to find out.
Also, nice job on that tempo run. The first time I tried to do a tempo run on the treadmill I failed miserably. You kicked butt!
I bet my strength will be a lot better when I start using that book you loaned me! 🙂
Great workout week! Good job. You must feel accomplished and those good “brain chemicals” must be plentiful. Go You!
i love how varied and intense your workouts are! makes me pant just reading them lol. you are BRAVE to run in the snow, i have issues tolerating weather below 65* haha. i’m wearing my pendant right now, actually i’ve only taken it off to shower since i got it!
I am so happy you are wearing it! It looked great on you in the pic!
I think my ideal running temp is between 45-55. I like it cold! 🙂
Wow props to you for running when it’s literally covered in snow! I run on plowed roads but not in snow-laden wilderness!!
Do you find at all that your knees hurt more because of the cold? I’m starting to think the extreme cold coupled with tons of steep downhills were what did my knees in!
Oh yes! Last week, after my 8 miler, I got cold and my knee just started to ache! It was so strange!
I am tired just reading about your workouts. They put mine to shame!! I am seriously amazed that you can run in snow because I consider it a hardship to even run when it’s slightly chilly outside (60 degrees). Awesome job!
Ameena, I bet you have awesome workouts too! 🙂 And believe me… I had to adapt to the snow! 😉
I love running in the cold too. Well, once I get moving anyway!
Good luck today!
Ah I can’t imagine how rough that mile in the snow was! I think about 2 inches deep is my limit 🙂 I would say you ran 10x400s, but all my running lingo I am self-teaching from reading stuff so I could definitely be off.
Yes, I definitely struggle to escape stress when exercising, especially during dance class. I am supposed to be in the moment and enjoying the sensations of my body, but I can spend the whole hour worrying about things at work. I will have to check back and see if anyone has good suggestions for us!
oooh can’t wait to hear about the frosty 5k, how fun! hooray for intervals!!! you knocked it outta the park with 10×400! the most i’ve ever done is 12 and the thought of that now is sooo intimidating!!!! you have reinspired me to tackle it again 🙂 i also like tacking on 400s to the end of another workout (800 repeats) b/c then they feel that much shorter and its like a burst of speed at the end simulating end of race kick.
great job with your training!!