Training Week 31 + 32
I typically post one workout recap per week, but these two weeks were pretty lax, so I put them together. Excuses – I took a lot of time off in the first week to rest my lower legs, and I was on travel in DC the second week.
My next race is the My Waterloo Days 5K on June 5 (this post includes the week of the Stepping Up to Wellness 10K).
Day 211 | May 17, 2010: cross
I did an easy cross workout on the upright bike during lunch. I wasn’t going to do anything, but had my workout clothes with me and felt like getting away from my desk.
Bike Time: 45:00 | Distance: 6.85 (Set on resistance level 5)
Day 212 | May 18, 2010: strength
I did a short upper-body workout and quite a bit of stretching during my lunch break. I also iced both legs three times each at work.
Rope Pushdowns: 3 x 15 @ 30 lb
Biangular Lat Row: 15 @ 45 lb, 2 x 15 @ 65 lb
Arm Curl 3 x 15 @ 25 lb
Lat Pulldowns: 15 @ 45 lb, 2 x 15 @ 60 lb
Pectoral Fly: 2 x 15 @ 45 lb, 15 @ 60 lb
I had plans to run in the evening, but my legs still felt sore. I figured I should wait to start running once I don’t have to use handrails to brace myself as I walk down a set of stairs.
Day 213 | May 19, 2010: rest
Day 214 | May 20, 2010: rest
Day 215 | May 21, 2010: rest
Day 216 | May 22, 2010: rest
Day 217 | May 23, 2010: cross
I walked the Stepping up to Wellness 10K with Tori. Check out the recap here!
Day 218 | May 24, 2010: 5K run
I met Carla when she got off work to run a 5K distance from downtown DC to Pentagon City. It was like having my own personal tour guide! Carla was probably annoyed that I asked “what’s this?!” and “what’s that?!” Ha, just kidding. She was really cool and I can tell she is the laid back type! This was my first time meeting her but I could tell from her blog that we would hit it off.
Interestingly, when I was on the metro to meet her, another passenger started talking to me about running (because I had all my gear on – I love talking to random runners!) and he knew the route I was going to be running with Carla – he said it was an all downhill route.
And he was right! I think that is why Carla and I started out so fast… 9:17 for our first mile. Oops! My knee still felt a bit off, and I had a feeling I was pushing it too hard. We slowed down for the last two miles (it was hot too – 80° – I wore my hydration belt) but finished with a sprint!
It was a ton of fun running with Carla. I am excited she is running the Chicago Marathon. Maybe I will see her! I will make sure I see her!
Carla running by the Reflecting Pool/Washington Monument
Then there’s me…
The Lincoln Memorial
And the Pentagon!
Distance: 3.10 | Time: 30:24 | 1: 9:17 | 2: 9:48 | 3: 9:59 | 4: 1:19
Day 219 | May 25, 2010: rest
Day 220 | May 26, 2010: 4.65 m run
Yay!
Not.
What a hot and muggy day. I met up with Carla to run part of the Mt. Vernon trail with her and her running group (that she started!).
Right away, I felt weird. I still had a slight ache in my knee, but my running just felt off. Like I forgot how to run. And not in a weird, “your gait is off” way, but really, in a “how do I run again way?” It’s so weird, because I think about running all day and how natural and fun it’s going to be, but it’s not… natural, that is.
Carla mentioned on her blog that she was quiet on Monday. Well, I was quiet on Wednesday! I just felt beat running in the hot sun! She said there is normally a breeze on the way back (we ran out and back) but no such luck. Wah.
I still had a lot of fun running with her though! I wonder if I will get to see her again before the Chicago Marathon. I will have to hope for more training in DC. Ha ha!
We had a neat view of DC (see the Washington Monument?)
We ran by the Reagen airport too
Distance: 4.65 | Time: 50:10 | 1: 10:29 | 2: 10:39 | 3: 11:11 | 4: 10:55 | 5: 6:55
Day 221 | May 27, 2010: 5.15 m run
Not to be outdone by Wednesday…
It was crazy to run in the sweltering heat, but I really wanted to run on the National Mall, and Thursday night was my only opportunity. And actually, it ended up being a bit overcast and a there was just a slight drop of rain every now and then. I think it may have been cooler than Wednesday!
Where I ran (in red)
I wrote about this run a bit already – it started out with a slow painful shuffle, until I remembered to run with my back tall and straight. Once I did that, the pain in the outside of my legs instantly went away! Later on, I even started running and landing on the balls of my feet, like I normally do, and I felt like I was back to normal!
The run was very stop and go, because of traffic, and because I stopped to look at a few monuments/memorials I hadn’t seen in the daylight. I think if I lived in DC, I would be running on the National Mall a lot!
I ran by the Capitol…
the Washington Monument…
the WWII Memorial…
the Lincoln Memorial…
the Korean War Memorial…
the FDR Memorial…
(this memorial is much more massive than this picture… it’s amazing)
the Jefferson Memorial…
I think this is where the Cherry Blossoms are?
Congratulations if you made it through all the pictures!
Distance: 5.15 | Time: 56:54 | 1: 10:41 | 2: 10:57 | 3: 11:37 | 4: 11:25 | 5: 10:38 | 6: 1:34
Day 222 | May 28, 2010: rest
Day 223 | May 29, 2010: 2 m run
I got up early (well, 6:15) to do a long run before it got too hot… but it just wasn’t meant to be! After three days of running, my legs begged me for a break (which made sense). I ran 2 miles, then decided to go home and ice my legs. At least I got to see all of the cute goslings!
Distance: 2.00 | Time: 21:20 | 1: 10:431 | 2: 10:35
Day 224 | May 30, 2010: rest (most likely)
Summary: 14.9 miles
I was feeling pretty awful two weeks ago – I could barely walk up and down the stairs without taking slow, baby steps. I felt better after a week, but know that I pushed it too hard in DC because I wanted to run there. I hope to get back to my normal routine now, adding in a bit of yoga/strength/cross because these two weeks were not varied AT ALL.
I have an appointment with a Sports Medicine doctor this upcoming Friday, so I hope he can give me some training insight. I don’t want to spend the end of the summer injured like I did last year.
Themocracy
I love seeing pics of DC! I live so close and yet I never visit…must change that
I hope the appt. with the sports doctor goes well!
Good job, Kim! Maybe I should try your running stance…maybe it would make me enjoy running again…or at least able to do more than shuffle along. :p
I’ll be anxious to hear how the doctor’s appointment goes!
I know you pushed it hard in DC but I think it’s awesome that you got to see so much of the city via running. Very, very cool.
As for your gait, etc, I wonder if it would be worth it to shell out the money to have the CARA gait analysis done? I mean, if a 100+ dollars would help keep you from getting injured maybe that would be money well spent?
I haven’t heard of the CARA gait analysis. If I don’t get anywhere soon, that may be my next step. 🙂 (or hobble)
Those runs look like so much fun! I would love to run in those areas! Hope you have a great weekend!
Yes, that picture is where the cherry blossoms are and where the then miler goes through. DC is such an awesome running city. I am glad you got to see it via running!!
I love hearing about your DC running. That 5ish mile loop you did on the mall is similar to what I do a few days a week. We don’t always go around the tidal basin (the water by the jefferson/FDR memorial) but we usually aim to get to the Lincoln.
I don’t think there is any better way to sightsee than running. Washington looks to be the perfect sitting for combing the two 🙂
Your DC run really ran through tons of sights! And yep, the cherry blossoms are around the tidal basin and over at Hains Point.
Fingers crossed for more DC training!
Wow. I had no idea that Washington had so many memorials! That’s crazy.
Those goslings are so precious and way too cute. There’s so many of them!
So cool that you got to do all those runs in DC! And watch out for those geese – they can be vicious!
I hope the sports medicine doc gives you good advice!
Good for you for running in that sweltering heat! I would have had a “quiet” WEEK/season . Ugh, 90º weather. Not ready for it!
What a great way to visit DC…too bad about the extreme heat though! Hopefully, the sports docs will help you feel good 🙂
Running in the heat is so tough!! What a great way to explore DC though!
Great pics. What a scenic run in Washington DC. I would love to run there.
I’ve ran the My Waterloo Days 5k race in 2008!!!! 🙂 Good luck!
Cool! What were you doing in Waterloo, IA?
Whoa that’s a lotta babies! I wonder if she adopted some? Because that’s like super in the double digits!
I have a race this week too! On the 6th, a 10K. 😀 Love the recap! I haven’t done one in a while either. Eeep!
I was thinking the same thing! Do the other geese dump on one and make them babysit? Ha ha.
oh, isn’t the FDR memorial amazing? i love it, it’s definitely my favorite!
That’s some hot, gorgeous weather! I heard DC’s been toasty this week! I love the pictures…I wish I lived somewhere with some history!
I’m so jealous you were able to see that much of DC on foot! I’ve never been (on my bucket list), but I would LOVE to go one day. It looks HOT (understatement). But you are beaming in your running pics!
I hope the doctor can give you some insight as to what’s going on. You’re smart to get it checked out soon – stay off that injury bandwagon if you can!