Training Recap & PFTW (Spoiler: It includes strength training!)

Planned:
Monday:  Strength
Tuesday:  5 easy
Wednesday: 5 x 400 plus strength
Thursday:  Rest
Friday:  4 tempo
Saturday:  Rest or easy XT
Sunday:  8 long
Total: 20.5 miles

Actual:
Monday: Rest
Tuesday: 6 easy + strength (WHAT?!?!?!)
Wednesday: 1.5 walk with dogs
Thursday:  Rest
Friday: 5 x 400
Saturday: 4 tempo
Sunday: 8 long, 3.25 mile walk with dogs
Total: 21 miles run, 4.75 miles walked

Well it didn’t happen on it’s scheduled day, but, Y’ALL, I did STRENGTH TRAINING!  Tuesday was easy run day.  It was also Game 4 of the NLDS day.  So that meant those easy miles would be run on the treadmill.  But for me, 5 miles is a long time on a treadmill.  I absolutely hate running on a treadmill.  Even when distracted by my Cardinals.  So I decided to break the run up.  During the planned 5 miles (which turned into 6 miles because the Cardinals were on a streak at the end of 5 and I was afraid if I stopped running their streak would end.  Shut up.  I have a sports-related superstition issue.) I stopped twice and did a round of core, pushups, squats, and triceps each time.  It helped break up the monotony of the treadmill, and I was sore and could tell I did something, so it worked.  I may be onto something there.

2014-10-07 18.40.01

Without a doubt, the worst workout partner ever.
Without a doubt, the worst workout partner ever.

I had a dermatology appointment after work Wednesday and was positively exhausted by the time I got home (thanks to only getting about 2 hours sleep the night before), so I took the dogs for a walk and called it an evening.

2014-10-08 17.43.07

Happy Harley
Happy Harley

Friday I came home from work all kinds of crabby and sooooooo sleepy.  As soon as I got home, I took the dogs out to pee, then came in and sat down with the cat in my lap and fell asleep petting her.  It literally couldn’t have been more than a minute after I sat down.  And I didn’t wake up until my phone woke me up when a friend texted half an hour later.  I guess the power nap did some good because I woke up ready to run.  It was pretty crappy outside, so I hopped on the treadmill for 5 x 400s.  I did something a little different this week.  I have always done 400s with a recovery 400 in between, but this time I cut the recovery back to 200.  (Well, in this case to .15 mile for the sake of treadmill math.)  It worked out pretty well!  The 400s weren’t as fast as I do them at the track, but that’s the norm for me.  I never run as fast on the ‘mill as I do outside, so I’m happy with how it worked out.  I think I’ll stick with the 200 recovery.

Saturday I had a really decent four-mile tempo run.  I walked for just a few seconds at the end of the third mile to catch my breath and let a side stitch release a bit, and then the fourth mile was my fastest, so I’ll take it!

Sunday I upped my long run by a mile again to 8 miles this week.  My legs were definitely feeling the 400s and the tempo run from the previous two days (I have GOT to stop doing that!!!), but it ended up being a good run at a pace 6 seconds per mile faster than the seven miles the week before.

Yeah, it's all smiles after 8 miles until you step in the shower and discover the underboob chaffing!
Yeah, it’s all smiles after 8 miles until you step in the shower and discover the underboob chaffing!

PFTW:
Monday:  Rest
Tuesday:  5 easy plus strength (I liked the way it worked out Tuesday, so I’ll try that again.)
Wednesday: 5 x 400 plus strength
Thursday:  Rest
Friday:  5 tempo
Saturday:  Rest or easy XT
Sunday:  RnR St. Louis Half Marathon!
Total: 26.1 miles

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Training Recap & PFTW

Planned                                                            Actual
Monday:  Strength                                            Rest
Tuesday:  5 easy                                              Rest
Wednesday:  4 x 400 plus strength                  Rest
Thursday:  Rest                                                5 easy
Friday:  4 tempo                                               4 x 400 + 0.75 mile walk with dogs
Saturday:  Rest or easy XT                              2(?) mile walk with dogs + 30 min bike
Sunday:  7 miles                                               7 miles
Total:  19 miles                                                 Total: 15 miles run, .75 mile walked, 30 min biked

I knew this week would be tricky because of after-work commitments and a couple of afternoon appointments.  I know I can’t keep end-loading my weeks like this, especially as my mileage increases, but for this week it was the only way to get it all in.

This week I increased the easy, tempo, and long runs by a mile each.  Thursday’s 5 miles were absolutely wonderful.  If I hadn’t been close to running out of daylight at the end of those 5, I would have gone ahead and done my long run of 7 that night.  But it was getting late and dark, and supper don’t cook itself.

I was so damn proud of myself Friday.  I mean like “call the media” proud.  It was another craptastic day at work (those seem to be coming more and more frequently lately), and I was later than usual getting home.  I had debated the whole drive home on whether or not I was gonna run that night.  When I got home, I actually had a cold beer and bottle opener IN MY HANDS but then got pissed at myself for blowing off a run.  I put the beer back in the fridge and went to the track and ran intervals instead.  Major victory for the run there, folks.  MAJOR.

Saturday I broke my streak.  I missed a run.  I’m bummed about it, but I also know it won’t make any difference in the grand scheme of things.  I’m the one that made the conscious decision to put the run at the bottom of my priority list Saturday, so I can’t be too upset about it.  Instead I did lots of things around the house that needed to be done, took the dogs to the lake, dog-sat for a friend that afternoon and night, and went out to dinner with the hubs.  I did squeeze in half an hour on the spin bike before my shower, so I didn’t totally punk out.

Sunday I put my long run off until the evening, so I was tired before I even started and was really wishing that I’d gone ahead and knocked it out on Thursday, but once I got started I felt great and had a pretty good run.  It wasn’t fast by any stretch of the imagination, but it was enjoyable, and for where I’m at right now, THAT’S where it’s at.

PFTW:
Monday:  Strength                                        
Tuesday:  5 easy                                            
Wednesday:  4 x 400 plus strength                
Thursday:  Rest                                              
Friday:  4 tempo                                            
Saturday:  Rest or easy XT                            
Sunday:  7 miles                                            
Total:  19 miles                                            

Training Recap & PFTW

Planned                                                            Actual
Monday:  Strength                                            Rest
Tuesday:  4 easy                                              4 easy
Wednesday:  4 x 400 plus strength                  1.5 mile walk with dogs
Thursday:  Rest                                                4 x 400
Friday:  3 tempo                                               Rest
Saturday:  Rest or easy XT                              2.5 tempo, 0.5 easy
Sunday:  6 miles                                               6 miles + 1.5 mile walk with dogs
Total:  16 miles                                                 Total: 16 miles

Monday – Monday was Monday.  Nothing good ever happened on a Monday.

Tuesday – Beautiful, beautiful, beautiful day!  70 degrees with a cool breeze.  Loved every single step of an easy 4-mile run.

Wednesday – Another gorgeous day outside, and my dogs deserved to enjoy it too.  Leisurely 1.5 mile walk with them at the park.

Thursday – Pretty good track session!  But I’m thinking I may have to move my intervals to the treadmill for a little while.  Unless I want to dodge high school football players and/or the band practicing, I have to wait until after 6:00 pm to go to the track.  I like to be done and showered by 6:00 pm.

Friday – Shitty day at work.  Beer trumped run.  I so wish I could be one of those people who are all, “Oh golly gee, I’m so stressed.  I can’t wait to go for a run.”  Nope.  Not me.  I’m more, “Fuck this.  I need a drink.”

Saturday – I waited until it was really warm to get out there and then probably pushed the pace a little too hard.  I stopped for a second to catch my breath at 2.5 and then just never picked the pace back up.

Sunday – Sunday just sucked.  Summer came back for what I hope was her last visit.  It was hot.  It was humid.  It was downright miserable.  I just couldn’t stay out of my head.  By the end of those six miles I had convinced myself that I suck at running and have no business even trying to do it.  I know that was just Summer talking, but I’m beginning to think she might be right!

PFTW:
Monday:  Strength (One day I might actually do one of these)
Tuesday:  5 easy
Wednesday:  4 x 400 + strength
Thursday:  Rest
Friday:  4 tempo
Saturday:  Rest/easy XT
Sunday:  7

This week will probably get shifted around a bit, too, because I have appointments Monday and Tuesday afternoons, but I’ll figure it out!  I haven’t missed a run in this training plan yet, and I want to keep that streak going!

Training Recap & PFTW

After basically sitting out for about 4 weeks with all that was going on with D’s mom’s illness and passing, the past couple of weeks I’ve been trying to get back at it and into a training routine.  Since I’d lost so much fitness (and gained so much weight) in those weeks, I decided just to scrap the plan I had started and start fresh.

This was my second week in the new plan, and it should have looked like this:

Monday:  Strength
Tuesday:  4 easy
Wednesday:  3 x 400 plus strength (yeah, I’m starting the speed thing from scratch here)
Thursday:  Rest
Friday:  3 tempo
Saturday:  Rest or easy XT
Sunday:  6 miles
Total:  15.5 miles

Here’s what it ACTUALLY looked like:

Monday:  Rest
Tuesday:  Rest
Wednesday:  1.5 miles walked with dogs
Thursday:  3 tempo
Friday:  4 easy
Saturday:  3 x 400 plus strength
Sunday:  6 miles + 1.5 miles walked with dogs
Total:  15.5 miles run, 3 miles walked

You see, Fall fell in West TN on Thursday.  And when you’re sitting here on Monday when it’s 90 degrees, looking at a forecast with highs in the 70s starting Thursday, it’s REALLY FUCKING HARD to get motivated to do anything until then.  So I end-loaded all my runs into the last part of the week, plus I got in a little bit of strength (which really wasn’t anything more than some push-ups, some ab work, and some squats, but hey it made me sore, so it counts).

Next week isn’t much different at all.  I’ll just be adding one more 400 at the track.  Everything else is the same.  I’m gonna try to get in a REAL strength workout or two this week though!  I haven’t been to the gym since… gah, it has to be two months or better.  I’ve got 11 more Crossfit sessions prepaid, so I really should make use of them!

Getting Back Down to Business!

A few days ago, I was bored at work at home, on my own couch, on my own time, definitely NOT getting paid *bats eyes innocently* … so I sat down and hammered out my training plan for the next 23 weeks.  Yes, I realize that’s a ridiculously long training plan, but I have proven time and time again that the second I stop actively training for something I become a lazy sack of shit.  If I don’t have a workout to cross off of a calendar hanging on the refrigerator, I just don’t do it.  Wanna know how many miles I ran in June?  Huh?  Do ya?  13.5.  THIRTEEN AND A HALF!  And until Monday, I had been to the gym ZERO times since before vacation.  It’s time to get back on track.

When I wrote in “St. Jude Half” on December 6th and sat back and looked at the monster that I’d just created, I got nervous.  I ain’t gonna lie.  This is the most challenging plan I’ve ever taken on.  It’s running four days a week, Crossfit two days a week (one day will be a two-a-day with running in the morning and Crossfit after work), and two rest days with the option of doing easy biking on one of those days.

I started the plan on Monday, and so far that’s as far as I’ve gotten.  haha  That was a Crossfit day, and that first workout after six weeks away was PUNISHING.  The weightlifting portion was back squats (3 reps at 80%, 3 reps at 85%, and 3 reps at 90% of max), then the metcon included 3 rounds of 30 wall balls and 3 rounds of 30 GHD situps.

For someone who hasn’t done a single squat or crunch in weeks, my legs and abs are trashed.  I was supposed to have run some easy miles since then, but that requires moving, and I just still really can’t do that yet.  But you know what?  It feels really damn good to hurt like this again!

Wanna Hear Something Funny?

Runner’s World Smart Coach says I should be able to run a marathon in 4:19:22.

HAHAHAHAHAHAHA!!!!!

I know I’m still a long ways away from race day, but just for giggles last weekend I punched in my four-miler race time from April (I actually used the 5K split because 4M wasn’t an option) and the 12/2 race date, and it spit out a 26-week training plan leading up to a 4:19:22 finish.  This plan included SEVEN 20-mile training runs.

That Smart Coach… he’s a real hoot.

I’ll do this again in about six more weeks and see if he wants to be serious yet.