Training Week 116
Day 806 | January 2, 2012: 6 m run (6×2 fartlek)
Monday’s workout was very challenging:
1-2 mile warm up
2 minutes hard @ 1.5% incline/2 minutes recovery
2 minutes hard @ 2% incline/2 minutes recovery
2 minutes hard @ 2.5% incline/2 minutes recovery
2 minutes hard @ 3.5% incline/2 minutes recovery
2 minutes hard @ 4% incline/2 minutes recovery
2 minutes hard @ 4.5% incline/2 minutes recovery
1 mile cool down
I have a hard time running on our treadmill at home – even with a movie on I do not find it very stimulating. But this speedwork had to happen on the treadmill, due to the incline requirements. So I did it. I got it done. But I really struggled with the fast parts. I did the first four speed segments at 7.5 mph, and the last 2 at 7.0 mph. I had to take a short break in the middle to catch my breath, and I ran the cool down very slowly.
Distance: 6.0 | Time: 1:01:41
Day 807 | January 3, 2012: 5 m run (easy)
Tuesday’s run was a prescribed “easy” effort to recover from Monday. I was fully expecting the run of death, but surprisingly, I felt like I was flying the whole time, despite a lot of wind. Maybe my body was just happy to be off the treadmill, and on mostly flat terrain?
Distance: 5.0 | Start Temp: 24° | End Temp: 24° | Time: 45:03 | Avg Pace: 9:00
Day 808 | January 4, 2012: strength
We had a kickass strength class – lots of core moves with dumbbells and two-person resistance bands. And some interesting push ups and crunches. I felt really strong during class. I love it when I feel that way!
Day 809 | January 5, 2012: 5 m run (easy)
I think this easy run is more like what I expected Tuesday’s easy run to be! Slow and steady…
Distance: 5.0 | Start Temp: 36° | End Temp: 39° | Time: 49:48 | Avg Pace: 9:57
Day 810 | January 6, 2012: 11 m run (easy + last 10 min @ MP)
This run went so much better than my last long run! I just felt strong and steady, even when I was running in to the wind for the entire second half (okay, that was very irritating). I was still able to run the last 10 minutes at 8:45 pace… I think I was just happy to speed up and be done running in the wind!
Distance: 11.0 | Start Temp: 38° | End Temp: 46° | Time: 1:51:46 | Avg Pace: 10:10
Day 811 | January 7, 2012: 5 m run (easy) + cross
I got up at 5:30 (on a Saturday!) to do a half awake run. I ran through my aunt’s neighborhood, which is a lot darker than mine. My headlamp barely illuminated anything! But! My parents gave me a new headlamp later in the day for Christmas! I have a feeling it will be a lot better.
Distance: 5.0 | Temp: 30° | Time: 51:22 | Avg Pace: 10:16
A little bit after my run, my aunt and sister-in-law (SiL) and I went to a Zumba class. It was my first time trying Zumba, and the class was being taught by a college friend of mine, Cristina, who lives in my hometown!
Have you ever tried Zumba before? What did you think of it?
I think dancing is in Cristina’s blood – she is Puerto Rican and has always had great moves since I’ve known her. I didn’t realize in Zumba that you just follow the instructor and learn different steps for each song. I think she said we did almost 17 songs (an hour worth). I thought Zumba was really fun. I definitely have no rhythm, but I got a great workout! And it was fun to do it with my aunt and SiL!
Day 812 | January 8, 2012: rest
So so excited to have a rest day. I need it!
Week Summary: 32.0 miles
Starting to ramp the miles back up a teensy bit! Me gusta!
My sister-in-law, Courtney (the same one that went to Zumba with me) drew my name for Christmas and got me a gift card to the local running store! So, I bought The Stick and some new running socks. I was giving everyone massages with The Stick. I think I know what to get everyone next year for Christmas!
Themocracy
I love that stick, I am debating on getting a foam roll, do you have one?
I have the black foam roller. It’s great!
Love the stick!! I tried Zumba once at my old gym but I had a child escape from the daycare so it was impossible for me to finish the class. BUT the woman teaching it was like 6 months pregnant and going full blast and I felt lame!
Kim- your arms look amazing!!! Wow!!!! I can so totally tell all your hard work is paying off!!!
=^..^=
Thanks Courtney! 🙂
Sounds like a great training week. They used to have some Zumba classes at my dance studio and it always looked like a party atmosphere!
My grandaughter and I do Zumba every now and then. I like it but sometimes I can’t keep in step.
I’m impressed that you did Zumba! I’m not sure I’m brave enough to try it. 😛
I think you should try it! They say if you don’t get the moves, just keep moving. Ha ha.
I keep thinking I should try Zumba, have some friends who do it. I’m not very coordinated so I’m sure it’ll be quite the scene. Looks like you had fun!
Oooo a new headlamp! Awesome! I think mine needs new batteries because it has been rather dim lately. Looks like another great week! You are really doing great on your mileage!
Sounds like another great week for you! I really need to start incorporating strength into my routine at some point… And that’s awesome that you did Zumba! Sounds fun!
A run and Zumba in the same day? I hope you slept well that night!
That would make a good relay stick : )
You are looking muy fantastico! Caliente!