Training Week 117
Day 813 | January 9, 2011: 6 m run (5×3 fartlek)
This speed workout was so much better than last Monday’s! I did a two mile warm-up, followed by 5 x 3:00 minutes fast (7:45-8:00 pace) with 2:00 minute recoveries, and a mile+ cool down. I felt like the speedy sessions were easy at first, then getting harder as I became more tired. But I felt strong the whole time, and like I was running tall and engaging my core.
3:00 times: 7:56, 7:45, 7:55, 7:58, 7:57
Distance: 6.0 | Start Temp: 40° | End Temp: 40° | Time: 54:28 | Avg Pace: 9:05
Day 814 | January 10, 2011: 5 m run (easy)
Easy run recovery from speedwork the night before. The weather was so nice – I had a tee and arm warmers on again! I kept running through these pockets of chilly cold air though – it was a bit eerie!
Distance: 5.0 | Start Temp: 40° | End Temp: 37° | Time: 45:53 | Avg Pace: 9:10
Day 815 | January 11, 2011: strength class
We used the two-person resistance bands and dumbbells in class again. And we did lots and lots of squats. I really like the two-person resistance bands for working on my abs. Is it possible I could wear a binkini this summer?!
Day 816 | January 12, 2011: 5 m run (easy)
I had a lunch date and a night date, and was worried about running in the snow, so I got up at 3:00 (!) to run. I am surprised how well it went. Usually my body has a hard time waking up, but I went to bed at 9:00 so I could have my normal 6 hours of sleep.
Distance: 5.0 | Start Temp: 34° | End Temp: 33° | Time: 47:20 | Avg Pace: 9:28
No snow run for me! I came home to this:
I like running in the snow, but running in the dark in my neighborhood in the snow is kind of risky.
Day 817 | January 13, 2011: strength + 6 m run (easy)
Brian came over during my lunch break and we did a weighted bar and soft balls (like this) workout. Some of the moves made me feel like a badass ninja – Brian would hold one of the bars up and I would swing mine up to hit it! I made sure to really focus during that move… so that no one got hurt!
After work I had my first slushy/icy run of the year! How can snow cause both those conditions? Ha ha. I also wore real tights (besides my badass tights) for the first time. Winter is here. And the winter road conditions are slowing me down!
Distance: 6.0 | Start Temp: 20° | End Temp: 21° | Time: 1:01:19 | Avg Pace: 10:13
Day 818 | January 14, 2011: 13 m run (easy w/6×15 sec strides)
I wasn’t exactly looking forward to this run. I had a feeling that 13 miles in the snow would take me forever. And it did. But I actually enjoyed it. It was quiet and peaceful (except that car that ignored a stop sign and almost hit me). And I liked seeing all the kids out playing in the snow. And… it’s just nice to know I still have my endurance.
I did 15 second strides every 2 miles. They got slower as I went on, just like my overall pace. Ha ha. I was supposed to be light on my feet during the strides, but that felt difficult with all the snow on my shoes! Maybe all the snow will be gone next week?
Distance: 13.0 | Start Temp: 15° | End Temp: 18° | Time: 2:20:43 | Avg Pace: 10:49
Day 819 | January 15, 2011: rest
Week Summary: 35.0 miles
Themocracy
you didn’t tell me that you got up at 3 am on thursday to run! oh my that is early! we could have adjusted your schedule so you didn’t have to get up at that time.
don’t worry too much about the snow slowing you down, it’s kinda like running on sand. harder when you do it, but then once it’s gone and you no longer feel the resistance your feet feel like they are moving quicker.
and yes, i think that you should rock a bikini this summer!
Ha ha! I didn’t mind getting up at 3:00 since I got my normal 6 hours of sleep. I was worried about running in the snow in the dark – that is why I did it 🙂
I like the snow/sand analogy! 🙂
Wow getting up at 3am! Running in the snow will only make you stronger…I usually see my running times slightly get slower in the winter due to cold and snow but come spring you will be flying!
Wow – 3:00 am! I know others have commented, but I need to chime in. You’re a rockstar! As for 6 hours of sleep, I need at least one or two more.
Great total for the week. Shew!
Ha ha. Thanks. I feel like I should not have mentioned the wake-up time. That is definitely not sustainable, I don’t do it that often, and I could have run at night on the treadmill, but would rather run outside before all the snow came!
I wish I got more than 6 hours every night! 🙁 I do on weekends! 🙂
Getting up at 3:00 a.m. Holy cow… you’re an amazon! I need 7 hours of sleep myself.
Sounds like you are in a really good groove with your running plan and your trainer!
[…] at the end of each week. I’m modeling this off of these two fine ladies: Erin & Kim. I hope to get more detailed as I get a better handle on sharing my workouts this way. […]
I smiled when I read that you ran two miles for your warm up! Thank you for always being so excited for me when I tell you silly things like I ran two miles YAY ME!
I very clearly remember when I was running 2 miles for a workout and thought that was so so much. And I still think it is awesome. It’s still a workout! 🙂
waking up at 3 to run is super hardcore!!! You blow me away in the motivation category.