Training Week 68
My next race is the Frosty Footrace (5K) on February 27th.
Wow. My outer lower legs were really tight and sore after the Snowshoe 5K! And my left knee was bothering me when I went to bed the night of the race. I forgot how much racing takes out of you!
Day 470 | January 31, 2011: strength
Steven and I did Level 1 of The 30 Day Shred. I used 2-lb dumbbells for most of the moves, and 5-lb dumbbells for the Dumbbell Row and Chest Flies, and skipped the Butt Kicks (they hurt my shins) and did Jumping Jacks instead.
I really like that this workout takes it out of me, but I wonder if it is the best workout for runners. It seems like it should be more of a supplemental workout than a main strength workout. Hey, it’s better than nothing though!
Day 471 | February 1, 2011: 4.5 m run (6x400s) + yoga
Speedwork again! I love how fast it flies by. And how easy it feels on the office treadmill, ha ha.
| 1st 400 @ 6.8mph/8:51mm | 4th 400 @ 7.1mph/8:27mm |
| 2nd 400 @ 6.9mph/8:41mm | 5th 400 @ 7.2mph/8:20mm |
| 3rd 400 @ 7.0mph/8:34mm | 6th 400 @ 7.3mph/8:13mm |
I did a 1-mile warm-up (@6.0mph/10:00mm), 6×400 with 2:00 minutes of recovery (@6.0mph/10:00mm), then a 1-mile cool-down (@6.0mph/10:00mm). The workout felt good and easy.
I did the Yoga Works Beginners DVD in the evening. I kind of had to force myself to do it, and it felt hard. My legs were still sore, and my shoulders (from the Shred).
Day 472 | February 2, 2011: cross
During lunch I walked 3 miles on the treadmill (1.0 incline/45 minutes). I also used my snowshoes to get the mail, but that doesn’t really count as too much of a workout! It was fun though.
Day 473 | February 3, 2011: 4.8 m run + strength
Yeah. So this run was kind of a “get out there and try not to fall” run. Yak Trax were essential. I started on the sidewalk, but quickly had to move to the street. And the streets were mostly covered in compacted snow, but in some areas, the snow was loose, hence “try not to fall.”
It was a beautiful and refreshing run though! And fun to see all of the snow in the neighborhood after the big storm!
Distance: 4.8 | Start Temp: 12° | End Temp: 14° | Time: 47:40| Avg Pace: 9:56 | 1: 9:51 | 2: 9:52 | 3: 9:55 | 4: 9:59 | 5: 8:01
In the evening, Steven and I did Level 1 of The 30 Day Shred. It felt easier than Monday! I used 2-lb dumbbells for some of the moves, and 5-lb dumbbells for the Dumbbell Row, Static Lunges and Chest Flies, and skipped the Butt Kicks (they hurt my shins) and did Jumping Jacks instead.
Day 474 | February 4, 2011: yoga + cross
In the morning, I did the YogaWorks Core Yoga Flow. I am not sure what inspired me to do a different DVD, but it was quite the workout! I guess that is why it’s called “flow” – you keep up a flow from one pose to the next, and don’t really do any sitting stretches until the end, when you feel nice and exhausted.
I was trying to look up one pose that I think is difficult. You usually do it after boat pose, when you return your legs to the ground, sit in a crossed-leg position, and lift your butt (and sometimes legs too) off the ground, using only your hands. Does anyone know what that pose is called?
After breakfast, I walked 3 miles on the treadmill (1.0 incline/45 minutes) while reading Performance Nutrition for Runners. I just finished Racing Weight, and while it had a lot of interesting facts in it, I didn’t find it very helpful for me. I hope the new book is more useful! Have you read either of these books? What did you think?
Day 475 | February 5, 2011: 11 m run + strength
What a screwy run. My pace was all over the place. I ran with the Grayslake Running Club and started out took fast, then ran on my own for awhile, then speed with the group again, then ran on my own for the last four… up down up down. Oh well. My body felt good (no shin/hip pain) and I had enough energy (took two GUs). Maybe next week’s pace will be more consistent.
Run stats: I wore the Asics Cumulus 12s (the new ones!). I stopped in the middle of the run because I thought I would be meeting up with people to run further (no). I wore tights, pants, Under Armour ColdGear, my green jacket, a balaclava, hat and gloves (which I took on and off). I drink 8 ounces of water and 8 ounces of a water/Gatorade mix, had a Vanilla Bean GU at mile 4, and a Chocolate Outrage GU at mile 8.
Distance: 11.0 | Temp: 21° | Time: 1:51:07 | Avg Pace: 10:05 | 1: 9:39 | 2: 9:14 | 3: 9:39 | 4: 10:10 | 5: 10:23 | 6: 9:56 | 7: 9:52 | 8: 10:14 | 9: 10:38 | 10: 10:46 | 11: 10:28
In the evening I did the strength workout that I learned at the strength clinic. I only worked out for about 20 minutes but was sore and sweaty when I was done!
| 1. Kettlebell Swings: 2 x 12 @ 10 lb |
6. Toe Raises with Dumbbells on Shoulders: 2 X12 @ 5 lb ea hand |
| 2. Jump Lunges: 2 x 12 @ 5 lb ea hand (x2 – both sides) | 7. One Leg Squat to Side Raise: 2 x 12 @ 5 lb ea hand (x2 – both sides): 2 x 12 ea |
| 3. Pushup Row w/Core Hold: 2 x 12 @ 5 lb ea hand (x2 – each side) |
8. Core: Rower (10 lb) /Ab Crunch (2 – 5 lb ea hand) /Ab Crunch to Dumbbell Press (2 – 5 lb ea hand) |
| 4. Squat & then Toe Raise: 2 x 12 @ 10 lb |
9. Tricep Extension to Knee Up: 2 x 12 @ 5 lb ea hand (x2 – both sides) |
| 5. Dumbbell Squat: 2 X 12 @ 10 lb | 10. Reverse Lunge to Dumbbell Curl: 2 x 12 @ 5 lb ea hand (x2 – both sides) |
Day 476 | February 6, 2011: 5 m run + yoga
What a perfect end to the week – a run and yoga with my best friend, Erin! Our husbands had made plans to work on Steven’s car together, so as a bonus, I got to spend the whole day with Erin!
I love that Erin humors me and lets me take these goofy photos.
We started out with a 5 mile run in my neighborhood. There was about 2 inches of fresh snow for us to run on. I didn’t realize it was supposed to snow. Again. Ha ha. This was a slippery, more cautious run for sure! Wore the Yak Trax again.
Distance: 5.0 | Start Temp: 27° | End Temp: 29° | Time: 51:50| Avg Pace: 10:21 | 1: 10:28 | 2: 9:51 | 3: 10:25 | 4: 10:58 | 5: 10:04
After our run, we did the YogaWorks Beginners DVD. I think I was a bit too talkative during it. Sorry, Erin!
And right when we finished, our husbands arrived back from an errand with Chipotle. YAY!!!
Week Summary: 25.3 miles
Could you tell I had a lot of time to workout this week? I worked from home Wednesday and Thursday and had Friday off. When I work from home, I can work out during lunch, and I have about an extra three hours in the day. Sigh. If only every week were like that!
I am going to try to participate in Jill‘s (Finishing is Winning) Monday Brain Exchange. She asks one fun question (or series of questions) a week, on Monday (I will probably answer on Sundays). This week’s question is:
What race are you most excited for in 2011? Any destination races? Are you trying out a new distance? Tell us what it is in general you are looking forward to when it comes to 2011 racing.
- I am excited for all of my races, but especially the 4-miler I am running with Steven and his family, the half marathons I am running with Erin, and the Ragnar Chicago Relay!
- I am not really running any destination races, but will run 5 races in 5 weeks in 4 different states (IA, MO, IL and WI).
- I do want to try a new distance! I have my eye on the Fort 2 Base Nautical Ten Miler in September – 10 nautical miles = 11.5 miles!
- In general, I am looking forward to running for fun, and having a good time. That’s all I can ask for!
- If you want to see my January-June 2011 Racing Schedule, click here!
Themocracy
You’re sure going strong for week #68!!
Thanks! 🙂
I agree with you on the 30 Day Shred – i think it is a great supplement for days when you can’t make it to the gym and you need to get a strength workout in…I also don’t like the butt kicks!
I am going to look up that yoga move you were mentioning – I can picture it in my head but don’t know the name…
You did great running this week and with all that snow – hardcore! I am such a wimp I would probably hibernate if we got that much snow here!
Let me know if you find that move! It is making me c-r-a-z-y that I cannot remember what it is called!
And thanks! It was actually pretty warm out when I was running in the snow. The bad part was how slippery it was!
Wow – all that snow is so beautiful. I would bust my butt if I tried to run in that. I am so impressed with all your work outs…I need to work on not letting bad weather dissuade me from running. The second it starts raining here, I am done!
Nice job getting progressively faster on those 400s!
I thought it was hilarious how many people commented about us being out running yesterday.
Yeah… it was nice and warm yesterday! 🙂 The only annoying part was the slippery snow!
yay! You did Jill’s brain exchange! 🙂 I’m very impressed with your mileage this week. I don’t have yak trax so I ran on the treadmill most of last week. The sidewalks and running trails by my house still have snow on them BUT it looks like it should all be gone soon!!
Aww, thanks. You should try YakTrax sometime! Or just wait for the snow to melt, like you said.
I LOVE that pic of you running on the sidewalk! I have never, ever seen that much snow in my life. I am just impressed your sidewalks are clear(ish)!
You and Erin crack me up! And I’ve never heard of a nautical mile? I’m going to whip this out and impress my Brother-in-law who is in the Navy. 🙂
The sidewalks are only clearish in the part of the neighborhood where the townhomes are, because the association clears them 😉 The rest of the neighborhood is a DISASTER!!! 🙂
I am excited to hear what your BiL thinks of your new knowledge!
Yax are awesome!
Thanks for playing 🙂 🙂