Training Week 73
My next race is the Fools 5K on April 2nd. This is the week of the Rotary Shamrock Shuffle (5K) on March 13th.
Day 505 | March 7, 2011: 5 m run (mile repeats)
After reading about Mica and Erin‘s mile repeats I felt inspired to try them for the first time!
I did a .5-mile warm-up (@6.5mph/9:14mm), then three mile repeats (@7.5mph/8:00mm each) with 2:00 minutes of recovery (@6.5mph/9:14mm) between, then a 1-mile+ cool-down (@6.5mph/9:14mm). The workout felt good – not too taxing. I definitely felt more tired as the mile repeats progressed, but it was manageable. I hope this is a sign I may PR at my 5K on the 13th (Sunday)!
Distance: 5.0 | Time: 42:31 | Incline: 1.0
Day 506 | March 8, 2011: strength
Steven and I did Level 2 of The 30 Day Shred. It’s still kicking my butt. Whenever we do Level 2, about halfway through we both comment on how we can feel the sweat dripping down our faces. It’s intense!
Day 507 | March 9, 2011: cross
Originally I was going to run, but I am a bit sick of the treadmill! To the recumbent bike I went…
I was reading the April issue of SELF and there is a great article in there about a woman who feels like she needs to hid her binge eating from her husband. Check it out here.
Recumbent Bike Time: 45:00 | Distance: 7.49 | Set on “Manual,” Resistance Level 5.0
Day 508 | March 10, 2011: strength class + 6.15 m run
In the evening I attended my second Essential Fitness strength class with seven other Grayslake Running Club (GRC) Members. Whoa. It was an intense 45-minute workout. Some of the same moves as last week, but a lot more plank-ups (or whatever they are called – when you go up and down from one arm to the other in plank). I need to work on plank and my push-ups!
A few people were teasing me during the workout, because they knew I was meeting a few other GRC people afterward for a run, and would probably be exhausted. But two people from the class came and ran a mile (one woman who hadn’t run in 10 months because of plantar fasciitis – it was her first run back!) with us! And I didn’t feel too awful while running, but I definitely didn’t feel my best. I was happy I had three other people there to distract me during the remaining 5 miles!
Distance: 6.15 | Temp: 35° | Time: 57:57 | Avg Pace: 9:25 | 1: 10:13 | 2: 9:31 | 3: 9:11 | 4: 8:54 | 5: 9:17 | 6: 9:27 | 7: 1:20
Day 509 | March 11, 2011: 15.1 m run
I just was not in the mood for this run. I was mentally tired. I ran 3 loops through my neighborhood. I tried to enjoy the warmth and sun (upper 40s!) and zone out to podcasts.
It went okay. But I kept having little burps from lunch and my chest/throat hurt. And some weird callous on my left foot is bothering me – it’s right where I land from supinating so bad.
But the good news is that the pace was slow and easy. I felt like I could have gone 5 more miles, and actually considered it!
The other good news is that I used this run to start to test out some new headphones I received to review – and guess what? I will have two pairs to give away! Watch for a review and giveaway to come!
Run stats: I wore my orchid Asics Cumulus 12s. I started with capris, and long-sleeved wicking top. At mile 5, I grabbed gloves and a jacket and wore them for the rest of the run. I stopped at the house at mile 5 and 10 to take GUs (chocolate then vanilla) and drink water (about 18 oz overall). The second time I stopped, I checked my phone and had a urgent messaged about a sick family member, so I stopped for longer than I intended!
Distance: 15.1 | Start Temp: 47° | End Temp: 40° | Time: 2:28:43 | Avg Pace: 9:50 | 1: 9:35 | 2: 9:34 | 3: 9:54 | 4: 9:56 | 5: 10:01 | 6: 9:53 | 7: 9:52 | 8: 10:03 | 9: 9:52 | 10: 10:15 | 11: 9:38 | 12: 9:44 | 13: 9:39 | 14: 9:48 | 15: 9:51 | 16: 1:00
Day 510 | March 12, 2011: yoga
Oops, have you noticed the lack of yoga in the last few training reports? Not cool! I did the Yoga Works Beginners DVD in the morning, and the stretching felt really good.
Hmm, when do you think Jen will invite me to a yoga class again? Ha ha!
Day 511 | March 13, 2011: 1 mile warm-up and 5K
In the morning I ran a one mile warm-up then the Rotary Shamrock 5K Shuffle with my friend Terry from the GRC. Full report to come tomorrow!
Week Summary: 30.35 miles
Another good week of running. And kind of with the support exercises. I am looking forward to next week being a more low key week.
When I woke on Saturday up my ankle was bothering me (on the inside, below the bone) – in the same spot it ached for a few months after the marathon. I talked to a friend with a medical background, and he thought it is an irritated tendon (maybe start of tendinitis?), since I compress my ankle when I land on the outside of my foot. I gotta ice and massage that ankle!
Link to share: In a few issues back of Runner’s World, there was a great piece by Peter Sagal about how running helped his lose weight, but he is terrified of gaining it back. It’s a great, quick read, you can find here. It really got me thinking about how obsessed runners are with weight, and sometimes, healthy eating.
Themocracy
You are awesome – your training is going so well!
I wish I could have run that 15 miles with you!
I think you’re doing great even without the yoga. You’re doing a lot more strength training than you used to and I bet that’s making a difference.
And thanks for the link to the Peter Sagal article. I think a lot of people can relate to it.
Looking forward to your race report!
I wish we could have done that long run together too. 🙁 I probably would have had a lot different mood about it then!
What a great week! I’m so impressed with your running and the other training that you do!
Also, thanks for the link to Peter Sagal’s article. I love “Wait, wait…” on NPR, and I can’t believe that he hit a 3.27 marathon. Not only is he wicked smart, but fast too! I think that my crush has just deepened!
Another great training week! I can’t wait to hear about the race recap! I’m on the edge of my seat!
Wow, that was a rather harrowing article by NPR’s Peter Sagal, who I have always just thought of as a funny and together guy. But I know that a lot of comedians are very serious on the inside.
Both of those links were to articles about people who have trouble feeling content with their relationships with food. I can relate. It is sad that in our era of plentiful food it is difficult for us to eat comfortably.
I wonder if people will things will become better or worse (regarding people’s relationships with food) over time. Maybe part of the problem is the plentiful food – a lot of the “plentiful” food is junk!
I can’t wait to hear about the race!
How did your 5K go?!
Look at you with the two 30 mile weeks in a row! Nice job! Hope you did well in the 5k! I am anxious to hear! lol