16 weeks to go…
It doesn’t seem like that long ago that I was wrapping up my NYC weekly recaps and here we go starting another training cycle. Since I really like writing these and reading back through them when I need a confidence boost, I am going to post my weekly training again. I will also be including my strength training since I have tried to put a strong focus on this in the off season and want to continue it throughout training.
I feel like I am starting with a stronger base than I did going into NYC training and I am excited to continue to build and get stronger.
Monday: Run: Tempo w/2 mi @ 7:10 – 7:20: 6.5M, 7:48 avg. Strength: None
I woke up to very cold temps (3*) so I got to test out the new cold weather running gear I got for Christmas. We had a house full of guests coming and going so I said my goodbyes to my BIL, SIL and 3 kiddos, then rushed out to run around 10 so I could get back to help play tour guide for our friends, Mike & Heather. My warm-up and cool-down were faster than “easy” pace because it was so cold, I had to MOVE. The tempo miles felt good, but I would have eased off if I had more than just two on the schedule: 7:03, 6:59. (This is faster than prescribed, but my “normal” tempo pace is sub-7:10 and I settled in there pretty easily for the first mile).
I gave myself a break from strength with all the holiday craziness.
Tuesday: Run: 50 min Easy: 6M, 8:20 avg. Strength: Warm-up with Runner’s World Workout x 2 + 2×15 Single Leg Squat
New Year’s Eve Run! Another cold day (5*), but this time accompanied by a bit of light snow on the ground. The path wasn’t plowed at all, but since I was going easy, it was a lovely, snowy run. When I am dressed appropriately, I find the single digit temps really aren’t that bad at all. Of course very little wind and bright sun help
30-45 min Cardio Cross OFF Strength: None
Um, hangover much? We got up to say goodbye to Mike and Heather at 10, but were back asleep on the couch shortly after until 2. I proceeded to take at least 3 more naps and didn’t finally get off the couch until 7 to clean the mess that was left from the night before. #worthit
Speed: 2×1 mi @ sub-6:50: 5.6M TM Hill workout Strength: yoga (I consider yoga part of my strength training since it is Power Yoga and we always include a targeted ab workout)
It started snowing Tuesday and didn’t stop for 3 days. By Thursday, we had over a foot of snow and there was no way I was attempting speed work outside. Coach suggested I move the repeats to Friday or do next week’s treadmill hill workout instead. After Wednesday’s slothfest, I needed to MOVE, so I headed to the gym. The workout: 3×4 min hill intervals w/1 min: 2%, 4%, 6% and 8% at “easy” pace (8:20 – 8:30). The workout made the ‘mill bearable and it flew by. I did the last set at 8:13 and think I could go a little faster if I really wanted to push.
I planned to do Jenny’s strength workout at the gym after my run, but Brad’s office closed early so I had to rush out and pick him up from the train. The tradeoff/bonus was that he joined me for an afternoon yoga class instead!
Friday: Workout: Spin Strength:
Yoga Blonde Ponytail’s Hunger Games Legs x 3
I drove Brad over to the train before work then hurried back to make it to the 8 a.m. spin class. The instructor was *meh* and I am still in search of one that I really love at my gym. After class, I planned to go home, change and make it to the 10 a.m. yoga class, but once I got home, all I wanted was a hot shower. I promised myself that I would get in a strength workout later, so I did Jess’ leg workout that gets my heart rate up and my legs burning.
Saturday: Run: 1:30 flat: 11M, 8:20 avg. Strength: Yoga
After Thursday’s class, Brad got bit by the yoga bug and wanted to go back again. I got up early-ish so I could get my run in and still join him for 10 a.m. yoga. The run was just… okay. I think I am fighting off a little head cold, so I felt a bit drained the whole time. Plus it was super windy and there were areas I had to walk because the sidewalks weren’t plowed. By the end I was over the slipping and sliding I was doing on the slush.
Yoga was also a bit of a hot mess. I stepped on a golf tee in the basement the day before and gashed my heel. When I was running, it hurt a bit, but during yoga, it really stung. I had to leave class to get a band-aid from my jacket at one point. I was glad I went though because the warm room felt awesome and it was a much needed stretch after the run.
Sunday: Workout: OFF Strength: None