This past week was a great running week, but everything else took a back seat. I did not do yoga once! I cannot remember the last time I didn't do any yoga in the week. I also did only one full strength training session, though did get a mini in. And I did do two plyometrics workouts. I need to get back to yoga this upcoming week!
My total mileage for the week was 20.3. Here's how the week went down.
Monday
40 minutes plyometrics & strength training
Tuesday
Speedwork: 2.8 miles in 30 minutes on the treadmill
I think I've run on a treadmill three times in my life, and those times were in the polar vortex last winter. But I wanted to try the treadmill again to get a feel for a 9:30 pace (my goal 5K pace). It wasn't nearly as bad as I thought it would be and ended up being a pretty good workout. I ran .5-mile, .75-mile, and .6-mile intervals at 9:30 pace with a .25-mile recovery. I couldn't get an even 3 miles because the gym I use is at a university, and the treadmills automatically stop at 30 minutes. A 9:30 pace felt much easier than it feels when I run outside, but only to .75 miles, and then it started feeling tough. Next time I want to try to run 1-mile repeats to push myself a bit.
Wednesday
30 minutes plyometric cardio workout on the Bosu ball followed by 15 minutes arms strength training
Thursday
Christmas and rest day!
I got a few running-related gifts that I love. Two were books. The first is What I Talk About When I Talk About Running, a running-centered memoir by novelist Haruki Murakami. Murakami is one of my favorite writers and is a serious runner, so I was thrilled to get this book. I started reading it on Christmas morning and have had a hard time putting it down! I also got the famous novel Once a Runner by John L. Parker Jr. and a headlamp to wear on dark morning runs. Did you get any running-related gifts?
Pace run: 3.5 miles in 38:26, 10:58 pace
I planned for this to be an easy run, and the first mile felt tough at an 11:26 pace. It was 37 degrees but with the sun felt much warmer. The sun must have burned off my sluggishness because I started feeling great and sped up (mile 2: 10:52, mile 3: 10:32, last .5-mile: 11:11). I'll take it!
Saturday
Long run: 10 miles in 1:58, 11:49 pace
I met Amanda at North Park for two loops around the lake. It was a tough run for me. Near the end of the first five-mile loop, I was silently wondering whether I could really do another five-mile loop. But I didn't say anything, and we continued on. I did have to make a pitstop at a bathroom (possibly the first time that's ever happened on a long run), and at one point I looked down at my Garmin and saw I was running a 12:00+ pace and still felt like I was struggling. I was carrying a handheld filled with Nuun and ate a carbolicious burrito the night before, so I don't think it had anything to do with fueling. I guess it was just one of the those days. The temp was 42 but felt much colder, and the sun came out once for just a few minutes. But it was warm enough that I was able to carry my handheld without my fingers freezing. While the run was a bit of a struggle, it was fun catching up with Amanda and, as usual, the miles flew by. I'm positive that if I were by myself I wouldn't have been able to finish all 10 miles. This will be my last long run in the double digits until I start my training in mid-January.
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| My hair is all crazy & clothes disheveled post-run, but I'm wearing Lululemon Bordeaux Drama Speed Tights, Black Wee Stripe Race Your Pace Long Sleeve, Ear Warmer and Athleta White Extra Long Chi Tank |
Sunday
Recovery Run: 4 miles in 45:52, 11:27 pace
It was 37, cold, misty, and gloomy, but I felt great! It was a relaxing run on the river trail past the stadiums and casino and back. I felt really warm during my run, but the walk back to my house from the trail in sweaty clothes was a killer.
Enjoy this last week of 2014!