Training Week 70
My next race is the Frosty Footrace (5K) on February 27th.
Day 484 | February 14, 2011: cross
Recumbent Bike Time: 45:00 | Distance: 7.36 | Set on “Manual,” Resistance Level 5.0
Day 485 | February 15, 2011: 5 m run (400-800-1200-800-400)
I think I need to quit relying on exercise to help me de-stress. I’ve had a lot of angry workouts lately. At least I run faster when I am angry.
I did a ladder workout, or reverse ladder, or up-and-down the ladder, or whatever they are called (does anyone remember?) of 400-800-1200-800-400.
| 1st 400 @ 7.5mph/8:00mm | 2nd 800 @ 7.2mph/8:20mm |
| 1st 800 @ 7.2mph/8:20mm | 2nd 400 @ 7.5mph/8:00mm |
| 1200 @ 7.0mph/8:34mm |
I did a 1-mile warm-up (@6.3mph/9:31mm), then five intervals with 2:00 minutes of recovery(@6.3mph/9:31mm) between, then a 1-mile cool-down (@6.3mph/9:31mm). The workout was tough, but more in a mental way of continuing to push it, than dealing with any aches.
Distance: 5.0 | Time: 45:02 | Incline: 1.0
Day 486 | February 16, 2011: strength + cross
I did Level 1 of The 30 Day Shred before I left for work in the morning. I used two 5-lb dumbbells for all the moves and holy cow – I was worn out!
During lunch I rode the bike in the gym.
Bike Time: 45:00 | Distance: 8.21 | Set on “Manual,” Resistance Level 5.0
Day 487 | February 17, 2011: 6.2 m run (+stretch) + strength
I met a few members of the running club at 5:30 am for a quick run before everyone went to work. I usually cannot make it to these early runs because I am already riding the train in to Chicago, but Thursday was my work-from-home day, so it all worked out! I ran 6.2 quick (for me) miles through a local neighborhood with about 5 other people (we were down to 3 at the end), then drove home and did 10 minutes of Yoga before taking a shower and starting the workday.
And I must mention – I wore a shirt and capris for this run. In February! Awesome!
Distance: 6.2 | Start Temp: 49° | End Temp: 44° | Time: 55:46 | Avg Pace: 8:59 | 1: 9:05 | 2: 8:56 | 3: 8:52 | 4: 9:08 | 5: 8:43 | 6: 9:12 | 7: 1:46
During my lunch break, I did Level 1 of The 30 Day Shred with Steven. I was kind of half-assing it, and Steven was saying all these funny jokes… so I am not sure how effective the workout was!
In the evening I attended the “No More Injuries” Clinic held by a Physical Therapist that is a member of our running club! I will have to share the notes when I get a chance, because they were quite interesting (different from many things I have heard about running – for example, that it does not matter what surface you run on, because your body usually compensates for it).
Day 488 | February 18, 2011: 10 m run (+stretch)
I had to get my long run in early in the morning Friday, before catching a flight. Another running club member joined me for the first 5 miles and it was so nice to have his company! And boy, we were running fast – I didn’t even realize it (it was dark out and I wasn’t paying attention to my splits), but all of our miles were under 9:00mm. After he left I slowed down a bit! I felt really good during the run – I hope I wasn’t running too fast (for me).
I did 10 minutes of yoga after my run was over.
Run stats: I wore my orchid Asics Cumulus 12s (the new ones!). I wasn’t sure what to wear, but ended up with capris, two long-sleeved tops and gloves, and that was perfect. I stopped in the middle of the run when my friend left. I had a Vanilla Bean GU at mile 5 and drink a bit of water.
Distance: 10.0 | Start Temp: 36° | End Temp: 35° | Time: 1:29:39 | Avg Pace: 8:57 | 1: 8:57 | 2: 8:46 | 3: 8:36 | 4: 8:47 | 5: 8:47 | 6: 9:11 | 7: 9:20 | 8: 9:09 | 9: 8:58 | 10: 9:01
Day 489 | February 19, 2011: rest
Day 490 | February 20, 2011: 6.1 m run
The awesome run of the week award goes to Sunday’s run – in NYC! We’re staying with our friends in Queens, so I snuck out early in the morning for a run. I started in their residential neighborhood, then ran along the East River (I think?) and in to a park. It was a beautiful early morning run, and I could see Manhattan in the background for a lot of it!
And the interesting part about this run is that I had negative splits, but wasn’t even trying! I wonder if doing speedwork is helping my overall speed.
Distance: 6.1 | Start Temp: 22° | End Temp: 22° | Time: 55:55 | Avg Pace: 9:10 | 1: 9:45 | 2: 9:25 | 3: 9:20 | 4: 9:12 | 5: 8:51 | 6: 8:26 | 7: 0:53
Week Summary: 27.3 miles
I did the best I could this week for fitting everything in while traveling. Hopefully I can do more yoga next week!
I’ve been wearing my compression socks after long runs, speedwork and interval runs. I never really felt sore after these types of runs before, so it’s hard to tell if the socks are doing anything, but I am feeling pretty good. I am going to keep wearing them!
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:
Do you make vacations out of your races when they are far from home?
I’ve actually never done a destination race. The closest thing to it will be running the half marathon in Champaign-Urbana this April. And it won’t be a vacation in the fact that I will take extra days off from work… but I will have a blast!
I actually do the reverse of this question – look for races when I am already planning on traveling. Whenever I go to Iowa, I see if there are any 5Ks happening and usually sign up for them.
Themocracy
Great job on the week. I wear my recovery socks after those hard workouts too and I can’t really tell if they are working – I think its a combo of the recovery runs and socks. Wasn’t it awesome to run in capris this week! We got more snow yesterday so its like the warm weather never happened 🙁
A run in NYC is awesome!
This was my first “desination race” – totally fun! I would definitely do it again (if I can find the money…)!
I cannot wait to hear about it!!! (am behind on blog reading, of course!)
Awesome work out week! Running with friends can be so much fun! Plus, it can take your running to a new level…
Glad you’re having fun in NY. Can’t wait to hear what kind of cupcake you get! 😉
It’s raining here…a glorious, snow-melting rain. 🙂
Safe travels…
Red Velvet. And carrot. Were good, but WAY expensive! Found some cheap vegan bakery today by chance that was just as good!!!
I always feel exhausted after reading your weekly recaps! You really do fit a lot in. I hope you know that and give yourself the proper kudos. Also – what a speedy week! (Not just for you. I don’t if I could have done it!)
Aww, thanks Laura. 😉
I’m so impressed with your mileage and the variety of other activities! Your NYC run looks amazing! Enjoy the trip!
I am doing my first “destination” race this May. It’s a weekend trip and it definitely won’t be a ‘vacation’, but it should be a fun experience!
Holy crap! Your runs this week were awesome!
I could have used some recovery socks after my 13 mile run yesterday. My legs HURT.
How are they feeling today?
It does sound like you had a great week. I’m sorry about the angry workouts though. I HATE when I go to dance class and spend the whole time worrying about work.
Good job on the speedy run! Well, good job on all of your runs! You crammed in a lot of workouts during a busy week. The NYC run sounds really nice. It makes me want to get out of town.
Of COURSE the CU race is a destination race. This place has so much to offer. Blah blah blah.
I do the reverse! When I go somewhere I look up any possible races that maybe happening while I’m there. It worked for me once when I was in Colorado, though it was children’s race it was still fun.
Wow! You really rocked that long run! And you are definitely getting faster! If you make it to DC this year, we’ll have to run together. You can help me train for my marathon!
I wish I could come out to DC! Travel is getting cut back BIG TIME in my company. Who knows when I will be out there again! 🙁
Astoriaaaaaa!!!! Hope you had an awesome time!
Do you live nearby? 🙂
We did have a great time! 🙂