Week Eleven
Monday – stretching, foam rolling, light yoga
After my ultimate leg workout plus run/walk this past weekend, my legs were really sore. I needed to stretch and foam roll things out. I also did a few yoga positions to loosen up my hips.
30 min
Tuesday – run
I decided I needed to amp up the treadmill work since I've been relying on it for easy workouts and not really benefiting from it. Put it up to 2 incline to mimic outside running. I used http://www.hillrunner.com/training/tmillchart.php to see how that measured up.
I did run/walk intervals and realized that this incline stuff isn't fun. My left calf felt so tight, I had to hop off the treadmill several times to try and stretch it out. I started getting chills and decided to end it at 30 mins instead of my usual 40. I need to hydrate better!
30:00 mins – 1.78 miles (16:51/mi)
Wednesday – butt workout
After a long day and night, I was crazy tired and I didn't want to do a strenuous workout that would wake me up and make it tougher for me to get to sleep, so I did butt clenches while checking e-mails. My butt hurt the next day, so it worked!
30 mins
Thursday –run
I didn't want to run. I was too tired. Getting dressed was half the battle, so I got dressed and told myself to at least walk. Then I wrote out my run/walk interval plan. And I ran. I started at a 2% incline, but after the warm up I put it down to 1% since I was planning on doing a speed pyramid. I didn’t even notice the incline! I guess when you bump it down from 2%, 1% doesn’t seem like anything. It really isn’t, but when you add it after months of no incline, you feel it! This was also the first run that I almost threw up. (not counting the 5K I did after being sick all weekend.) I took too much water on a walk interval and had to cut a run interval short. Guess I know how hard I need to push myself in future workouts to kick my own ass!
30 min run time: 2.05 miles (14:38/mi pace)
40:00 mins – 2.52 miles (15:53/mi pace)
Friday – wii tennis
I needed to get my 30 minutes in for the day and I started playing wii tennis and I couldn’t stop! I made it to the PRO level!
50 mins
Saturday – walk
I went to the Wrentham outlets with a friend and we went shopping. I tracked the distance with Runkeeper on my cellphone. I paused it every time we went into a store so I’m sure we walked way more than what was tracked, especially since we were out there for about 1.5 hours and we only tracked 32 mins
1.52 miles – 32:02
Sunday – long run – 8 miles
I was doing the Somerville Jingle Bell 5K today and knew I wouldn’t want to do 5 miles after the race, so I decided to do at least 2 before the race. We all met at a friend’s house that was about 1 mile away from the race. I did 6 laps around the block at my friend’s house to get me to 2 miles. Then we walked about a mile to the race. By that time I had already done a 5K. I knew after the race, I’d only need to do 2 more miles! One mile walking back and one more mile around her block. I was set.
3.29 miles – 1:00:06 (18:17/mi pace)
Somerville Jingle Bell 5K – Race report coming soon. I promise. But it was awesome. They did a great job and I will most definitely support their races in the future!
Official time: 50:08
3.18 miles – 50:12* (15:46/mi pace) *(Garmin)
We walked home and I was surprised to find that I was at 7.5 miles and all I needed to do was .5 miles around the block. I had been taking it easy on my legs for the week so I wasn’t so dead on long run day. I started hurting around mile 7, but compared to my last long run, where I was whining and limping at mile 5, I consider this a success!
1.57 miles – 31:27 (20:05/mile pace)
I also learned that although it’s horrendous, an ice bath is actually pretty helpful. My legs didn’t hurt at all the day after my ice bath, but this time, I didn’t partake in cold ice torture, and my legs hurt me for 2 full days.
Total: 8.01 miles – 2:21:51 (17:39/mi pace)
What a week! I’ve been so busy I haven’t had time to even post this! I’ve been keeping track of everything on dailymile, so I can go back and fill in the blanks. In just a few days I’ll be posting THIS week’s update!
 |
| Dec 12- Dec 18 |
69 days until the Disney Princess Half Marathon!
(as of Monday, Dec 19th)
No comments:
Post a Comment