I woke up at 5:30am this morning, ready to run a 10k!
At 6am I decided to check my iPhone to see who has emailed me throughout the night. (From my west coast family or friends), and there it was, an update from Lawyers Have a Heart race director, "10k changed to 5k due to heat advisory" Ughe. I wasn't prepared for a 5k! I had made my game plan earlier this week, and re-played it in my head over and over throughout the week...for a 10k!
My game plan: Start slow 8 min pace, at the 3 mile turn around, drop my pace to end fast. (~7:30's) which would easily have gotten my a PR, of around 46-47 minutes. (My current 10k PR in 49:11)
I hate not feeling prepared for a race, and this last minute change bothered my running OCD personality! I was so not prepared to run a 5k today.
After some thinking, going back and forth- "Yes, I'll run", "No, I'll just do do the long run", "Oh, maybe I'll do the 4 mile race tonight"...I decided I would go run the 5k, but just as a tempo. That's a fine plan, right? I figured, at this point I will just get my miles in for the day-warm up 1 mile, tempo 3 miles and cool down 2-3 miles. Great plan right? Well, my new plan didn't really go, well, as planned....
"Race" report:
1. At the start, my shoe untied! What the?! I had to pull over to tie my shoe just after crossing the start, and I guess out of habit I turned my garmin off, ughe!(I stop running = I turn off Garmin) Already a bad start!
2. Okay, LLH had wave starts. Wave 1 was for 8 minute mile pace, or less. There were several joggers in wave one. Once I pulled back onto the street to run, post shoe tying, I then was weaving through slow runners. As I went to look at my Garmin for my pace, that's when I realized it was OFF!! (Why didn't I just quit then?)
It just erks me, slower joggers start at the front, it's just rude.
3. Okay, regrouped, shoe tied, and out of the crowds (just after running up the ramp, and turning left to head to canal road) I turned my watch back on, to at least watch my pace, I cruised the first mile at 7:40, and felt fine. I thought maybe I could savage such a bad start, and honestly, at this point my body was feeling great!
4. At the mile and a half turn around, I then decided to start to drop my pace down to 7:30; still I felt okay. I maintained that pace for a little while, and decided I felt good enough still to drop it a bit more. (Figuring I probably only had a mile left to this run) Just after the water stop (I did not see a mile 2 marker, and my garmin was obviously way off) before turning back onto the over pass, I dropped to a 7:17 pace.
5. I was able to hold the 7:17ish pace, until about half way through the over pass; at which time my body decided to start to protest. The sun was blaring, the over pass omitting heat, my legs started to feel weak, and I couldn't get good breath in; I began to worry, and so I stopped.
6. I caught my breath, walk a few seconds and said "F*ck it" to myself, At that point I decided to DNF this run, and I did. I began to start running back in, slowed my pace to 8:30 and jogged in. I did not cross the finish, and did not take a finishers medal.
7. I was able to meet up with a few CAR runners post race, and we ran a nice 3 mile cool down. (The Capital Crescent Trail was nice and cool with all that shade!) I still managed to get my miles in for today: 7. :)
This is my first DNF in years!! I hate the feeling of DNF, BUT it's still so early in the season, I have many races still ahead of me. I'm trying not to feel disappointed or worried about my training-I keep reminding myself- I've been strong at track and tempo, and what really counts is Oct. 9th, 2011!!
One side note: My mental endurance sucks, still. How does one work on that to improve it?
Thanks for reading! :)
Saturday, June 11, 2011
Monday, June 6, 2011
Week in Review
I'm so in love with running right now. I'm so happy to be back at it. I'm not a religious person, but I pray daily that I continue to improve, that I stay healthy, and that I continue to train smart. (being surrounded by Capital Area Runners helps with the training smart part)
Last weeks miles: 28.5 land
This weeks miles: 34.2 land
Monday:
7 miles with Maria Sherwell.
She was strong, I was still sweating out alcohol from my Atlantic City trip. I said last week that I plan to minimize my drinking while marathon training, and this run was my reason. It's awful to feel how alcohol really effects your body. I'll still drink the occasional beer or glass of wine, but no more crazy nights for me, at least not until 10/10/11. (With my job, and drug reps taking our office out all the time for FREE happy hours, you start to find yourself in a bad habit...no more!)
Tuesday:
Track. Repeat 400's. HOT 6.5 miles total.
2 mile warm up
400-1:44
400-1:43
400-1:40
400-1:36
400-1:38
400-1:39
4001:36
400-1:39
400-dropped. Couldn't breath problem again.
4001:39
1 mile cool down.
Considering it was a million degrees today, I'm okay with the workout.
Wednesday:
easy 35 minutes on Elliptical
Body Pump
Thursday:
4.7 easy miles on a gorgeous DC morning.
Friday:
Tempo. 2x 2mile. Total 6 miles
Negative split!!
2 mile warm up
1st 2 miles:
1-7:47
2-7:23
400 very easy
2nd 2miles:
1-7:35
2-7:13
1 mile cool down. I felt great today. Strong. It's my 1st 4 mile tempo since last summer.
Saturday: LET MARATHON TRAINING BEGIN!!
Long run: 10 miles.
I miss my running pals. I ran alone. I may need to find another running group for my long runs. Running 10 miles alone is okay, but 20 miles, no thank you. Does anyone know of other groups that long run Saturday mornings?
Splits: 9:27,9:14,9:02,9:17(potty/Gu) 9:05,8:10,8:13,7:45,8:18(gu), 7:49
Sunday:
70 minute Spin Class
Body Pump
Lawyers Have aHeart 10k next Saturday!! The forcast looks like the weather breaks Friday, and the race maybe warm, but not hot. Fingers are crossed!
Last weeks miles: 28.5 land
This weeks miles: 34.2 land
Monday:
7 miles with Maria Sherwell.
She was strong, I was still sweating out alcohol from my Atlantic City trip. I said last week that I plan to minimize my drinking while marathon training, and this run was my reason. It's awful to feel how alcohol really effects your body. I'll still drink the occasional beer or glass of wine, but no more crazy nights for me, at least not until 10/10/11. (With my job, and drug reps taking our office out all the time for FREE happy hours, you start to find yourself in a bad habit...no more!)
Tuesday:
Track. Repeat 400's. HOT 6.5 miles total.
2 mile warm up
400-1:44
400-1:43
400-1:40
400-1:36
400-1:38
400-1:39
4001:36
400-1:39
400-dropped. Couldn't breath problem again.
4001:39
1 mile cool down.
Considering it was a million degrees today, I'm okay with the workout.
Wednesday:
easy 35 minutes on Elliptical
Body Pump
Thursday:
4.7 easy miles on a gorgeous DC morning.
Friday:
Tempo. 2x 2mile. Total 6 miles
Negative split!!
2 mile warm up
1st 2 miles:
1-7:47
2-7:23
400 very easy
2nd 2miles:
1-7:35
2-7:13
1 mile cool down. I felt great today. Strong. It's my 1st 4 mile tempo since last summer.
Saturday: LET MARATHON TRAINING BEGIN!!
Long run: 10 miles.
I miss my running pals. I ran alone. I may need to find another running group for my long runs. Running 10 miles alone is okay, but 20 miles, no thank you. Does anyone know of other groups that long run Saturday mornings?
Splits: 9:27,9:14,9:02,9:17(potty/Gu) 9:05,8:10,8:13,7:45,8:18(gu), 7:49
Sunday:
70 minute Spin Class
Body Pump
Lawyers Have aHeart 10k next Saturday!! The forcast looks like the weather breaks Friday, and the race maybe warm, but not hot. Fingers are crossed!
Tuesday, May 24, 2011
Week in Review
Total miles this week: (5/22-5/29)
land: 28.5 (down 2 miles from the last 2 weeks at 30)
pool: 7
total: 35.5
Plan next week: (5/30-6/5)
To begin the slow and appropriate process of increasing my weekly mileage. I am aiming for 31-34 miles this week. I'd also like to add a tad more cross training to my week.
This weekend (6/4) is my official start to marathon training!!
Sunday:
Long run-10 miles-9:52, 9:00, 9:21, 8:39, 8:56, 8:52, 9:049:08, 8:25, 8:09
abs
I was late to meet up with the group, so I ran this alone, which was okay-I had just downloaded new music to my ipod.
Monday:
Body Pump. Active recovery day.
Tuesday:
Track- ~7 miles total
2 miles warm up
Set 1:
800- 3:31
400 easy
400- 1:41
200(?) easy
Set 2:
800: 3:28
400 easy
400-1:39
200 easy
Set 3:
800: 3:22
400 easy
400- 1:35
200 easy
Set 4:
800- Felt like I could not catch my breath, only 300 completed.
400 easy
400- 1:36 (Coach let me because my shut down in last 800 was not due to anything hurting)
200 easy
1 mile cool down
All in all I am VERY happy with today's workout.
Wednesday:
Pool running x70 minutes with Maria Sherwell. ~7 miles.
Thursday:
Rest day
Friday:
Easy 7 miles very early in the morning. I love getting my runs done before most of the world wakes up, it's so peaceful and mind clearing.
Saturday:
Save the Trees 5k. Garmin: 23:10. 4.5 miles total for the day.
1st race since returning back from being injured. I haven't raced raced, really since September of last year, so I had nerves on board.
The race was a 9am start, very hot and humid. Greg and I did a 1 mile warm up and sweat was dripping down our faces within the 1sr .25 mile of our very slow jog-not a good sign.
So nerves, plus heat, plus I started fast and finished slow, (Sorry Coach George) and mentally crumbled and walked for a few seconds = no PR, and rightfully so... but this was my 1st race in a very long time, so I'm not going to be hard on myself.
I am a little perturb they have my offical finish time as 23:27!! My Garmin says 23:10. I know times never match up, and are always a few seconds off, but 17 seconds, sorry no. When I turned the corner back to the finish the clock said 22:49, and I remember thinking to sprint because maybe I could still make it under 23 minutes-so I am sticking with my Garmin time. It seems more feasible 23:10, then 23:27. I didn't jog my way to the finish from the point on where I saw that clock!!
I'm not sure who to write to protest this for this race, but I plan too!
Sunday:
Recovery from a very late night in Atlantic City. I plan to make this the last time I drink so much, it just ruins my training, really. Plus I have about 7lbs left to lose, and drinking sugary drinks does not help this cause. I will continue to have the occasional wine glass or beer, but no more craziness. I too old, and I want to take the training seriously.
land: 28.5 (down 2 miles from the last 2 weeks at 30)
pool: 7
total: 35.5
Plan next week: (5/30-6/5)
To begin the slow and appropriate process of increasing my weekly mileage. I am aiming for 31-34 miles this week. I'd also like to add a tad more cross training to my week.
This weekend (6/4) is my official start to marathon training!!
Sunday:
Long run-10 miles-9:52, 9:00, 9:21, 8:39, 8:56, 8:52, 9:049:08, 8:25, 8:09
abs
I was late to meet up with the group, so I ran this alone, which was okay-I had just downloaded new music to my ipod.
Monday:
Body Pump. Active recovery day.
Tuesday:
Track- ~7 miles total
2 miles warm up
Set 1:
800- 3:31
400 easy
400- 1:41
200(?) easy
Set 2:
800: 3:28
400 easy
400-1:39
200 easy
Set 3:
800: 3:22
400 easy
400- 1:35
200 easy
Set 4:
800- Felt like I could not catch my breath, only 300 completed.
400 easy
400- 1:36 (Coach let me because my shut down in last 800 was not due to anything hurting)
200 easy
1 mile cool down
All in all I am VERY happy with today's workout.
Wednesday:
Pool running x70 minutes with Maria Sherwell. ~7 miles.
Thursday:
Rest day
Friday:
Easy 7 miles very early in the morning. I love getting my runs done before most of the world wakes up, it's so peaceful and mind clearing.
Saturday:
Save the Trees 5k. Garmin: 23:10. 4.5 miles total for the day.
1st race since returning back from being injured. I haven't raced raced, really since September of last year, so I had nerves on board.
The race was a 9am start, very hot and humid. Greg and I did a 1 mile warm up and sweat was dripping down our faces within the 1sr .25 mile of our very slow jog-not a good sign.
So nerves, plus heat, plus I started fast and finished slow, (Sorry Coach George) and mentally crumbled and walked for a few seconds = no PR, and rightfully so... but this was my 1st race in a very long time, so I'm not going to be hard on myself.
I am a little perturb they have my offical finish time as 23:27!! My Garmin says 23:10. I know times never match up, and are always a few seconds off, but 17 seconds, sorry no. When I turned the corner back to the finish the clock said 22:49, and I remember thinking to sprint because maybe I could still make it under 23 minutes-so I am sticking with my Garmin time. It seems more feasible 23:10, then 23:27. I didn't jog my way to the finish from the point on where I saw that clock!!
I'm not sure who to write to protest this for this race, but I plan too!
Sunday:
Recovery from a very late night in Atlantic City. I plan to make this the last time I drink so much, it just ruins my training, really. Plus I have about 7lbs left to lose, and drinking sugary drinks does not help this cause. I will continue to have the occasional wine glass or beer, but no more craziness. I too old, and I want to take the training seriously.
Back at blogging-Woo-hoo!
1. I'm back! I had purposefully taken time off from documenting my workouts, blogging and reading every one's blogs. It was more just for me mentally, so I could just remain relaxed and focused with my second time around at PT, for a new injury. I LOVED reading every one's training, and race reports, but I found it also got me a little down because I was missing out on it all....so I closed it up, and just relaxed. I had a goal to get out of THIS injury the right way-compared to how I rushed myself back after the broken ankle. I felt if I conitnued to read other's training blogs, I would potentially fall in my old pattern....of wanting to keep up.
(Plus, I had no where to write my excitement about my workout times, except for Facebook- and I can't elaborate much on FB status about my workout! :p)
2. To sum up my recovery:
I did 4 weeks of PT, during those 4 weeks-I was cleared to run again after 2 weeks of being grounded from running all together. I built a base during those 4 weeks of running, pool running, swimming and strength building-after those 4 weeks of base building, I was finally cleared to return to tempo work outs.
I was recently just cleared to return to speed workouts 3 weeks ago! (whew!)
My "long runs" started at 6 miles, slowly pregressing up to 8-10 miles 4 weeks ago. (the last 3 weeks have been 10 mile long run distance.)
According my pre-marathon training plan, and Coaches news letter, I will not start increasing my long run miles until I am inside 16 weeks from my marathon race date.
I increased my weekly mileage slowly from the day I was cleared. It took me 8 weeks to get up to 28 miles a week. The last 2 weeks I have been at 30 miles a week. I will begin to appropriately increase my mileage up to 40, beginning in June; and per Coach George's recommnedation, will peak at 50miles in full marathon training mode.
It was baby steps back, for sure, but my body is most definitely happier this time around. (I pray everyday that it continues too remain happy and cooperative.)
3.My speed work times are already much faster than they were last year at all effort. I don't feel exerted or that I pushing, actually I am quite comfortable at my new pace, and I love it! I'm excited!!! (and hopeful) NO MORE INJURIES...you hear my God ;)
4. I have a 5k this Saturday! Save the Trail 5k. Last Thursday my 5k tempo was 23:16. I was definitely not at race effort.
I am hoping to try to be <23 minutes. My PR is 22:50, but I know my fittness level is not where I could hope for <22:50, so I just want a 22:5x.
It's my 1st race back in a LONG while, I just to gage where I am with my fitness level after 5 weeks of tempo.
5. Next races:
Lawyers Have a Heart 10k
*Independence 5k
*Rockvile Twilight 5 miler
*Leesburg 20k
*Philly Half
Steamtown Marathon
*tentative
Okay, that's it for now! Thanks for reading :) Love!
(Plus, I had no where to write my excitement about my workout times, except for Facebook- and I can't elaborate much on FB status about my workout! :p)
2. To sum up my recovery:
I did 4 weeks of PT, during those 4 weeks-I was cleared to run again after 2 weeks of being grounded from running all together. I built a base during those 4 weeks of running, pool running, swimming and strength building-after those 4 weeks of base building, I was finally cleared to return to tempo work outs.
I was recently just cleared to return to speed workouts 3 weeks ago! (whew!)
My "long runs" started at 6 miles, slowly pregressing up to 8-10 miles 4 weeks ago. (the last 3 weeks have been 10 mile long run distance.)
According my pre-marathon training plan, and Coaches news letter, I will not start increasing my long run miles until I am inside 16 weeks from my marathon race date.
I increased my weekly mileage slowly from the day I was cleared. It took me 8 weeks to get up to 28 miles a week. The last 2 weeks I have been at 30 miles a week. I will begin to appropriately increase my mileage up to 40, beginning in June; and per Coach George's recommnedation, will peak at 50miles in full marathon training mode.
It was baby steps back, for sure, but my body is most definitely happier this time around. (I pray everyday that it continues too remain happy and cooperative.)
3.My speed work times are already much faster than they were last year at all effort. I don't feel exerted or that I pushing, actually I am quite comfortable at my new pace, and I love it! I'm excited!!! (and hopeful) NO MORE INJURIES...you hear my God ;)
4. I have a 5k this Saturday! Save the Trail 5k. Last Thursday my 5k tempo was 23:16. I was definitely not at race effort.
I am hoping to try to be <23 minutes. My PR is 22:50, but I know my fittness level is not where I could hope for <22:50, so I just want a 22:5x.
It's my 1st race back in a LONG while, I just to gage where I am with my fitness level after 5 weeks of tempo.
5. Next races:
Lawyers Have a Heart 10k
*Independence 5k
*Rockvile Twilight 5 miler
*Leesburg 20k
*Philly Half
Steamtown Marathon
*tentative
Okay, that's it for now! Thanks for reading :) Love!
Sunday, March 13, 2011
training log: 3/13-3/19
Total pool "miles": 26
total land miles: 2
total miles: 28
Sunday:
body pumpx1hr
abs
butt and inner thigh work
pool run x45 mins
50m pool run not belt
15 mins swimming
Monday:
.75 running....nope, not ready :(
Pity Party shortly after
x1 hour pool running ( 50m no belt)
but strengthening exercises/abs
Tuesday:
Body Pump
hamstring work/abs
no pain with walking today :)
Wednesday:
American Odyssey Relay meeting with team mates
1st apt at Capitol Rehab and x1 hour deep tissue massage
Day 2 of not pain with walking.... :)
Thursday:
Okay, so I have had no pain x3 days now, so I decided to do a test "drive". I laced up my Mizuno's and made my way outside...and my butt let me jogged 8 minutes, no pain! Woo hoo! I stopped and walked for 5 minutes because I didn't want to press my luck. After the 5 mins walking I turned around and jogged back to my apartment. Hey, it's only 20 minutes, but it 20 minutes more than yesterday!
I then made my way to the pool to tempo/swim.
Tempo in pool: 35 minutes
5 min warm up
20 minute tempo- "running" at a faster pace. This is definitely work! I was actually feeling warm, and breaking a sweat!
Cool down 5 mins
100 m pool running NO BELT! :)
5 minutes swimming....then my stomach started to rumble, so I left to eat. :)
Bridges for butt strength. Inner outer thigh strengthening exercises.
Friday:
20 mimute jog. Butt felt OK, still some muscle tightness by the tail bone, but nothing hurt... and this is the furthest it has let me run in 3 weeks; I love progress!
40 minute walk outside in this gorgeous weather!!
Saturday:
AM:
2 hour pool run
upper body weights/abs
total land miles: 2
total miles: 28
Sunday:
body pumpx1hr
abs
butt and inner thigh work
pool run x45 mins
50m pool run not belt
15 mins swimming
Monday:
.75 running....nope, not ready :(
Pity Party shortly after
x1 hour pool running ( 50m no belt)
but strengthening exercises/abs
Tuesday:
Body Pump
hamstring work/abs
no pain with walking today :)
Wednesday:
American Odyssey Relay meeting with team mates
1st apt at Capitol Rehab and x1 hour deep tissue massage
Day 2 of not pain with walking.... :)
Thursday:
Okay, so I have had no pain x3 days now, so I decided to do a test "drive". I laced up my Mizuno's and made my way outside...and my butt let me jogged 8 minutes, no pain! Woo hoo! I stopped and walked for 5 minutes because I didn't want to press my luck. After the 5 mins walking I turned around and jogged back to my apartment. Hey, it's only 20 minutes, but it 20 minutes more than yesterday!
I then made my way to the pool to tempo/swim.
Tempo in pool: 35 minutes
5 min warm up
20 minute tempo- "running" at a faster pace. This is definitely work! I was actually feeling warm, and breaking a sweat!
Cool down 5 mins
100 m pool running NO BELT! :)
5 minutes swimming....then my stomach started to rumble, so I left to eat. :)
Bridges for butt strength. Inner outer thigh strengthening exercises.
Friday:
20 mimute jog. Butt felt OK, still some muscle tightness by the tail bone, but nothing hurt... and this is the furthest it has let me run in 3 weeks; I love progress!
40 minute walk outside in this gorgeous weather!!
Saturday:
AM:
2 hour pool run
upper body weights/abs
Sunday, March 6, 2011
week 3/5-3/11
I totally missed posting last week...travel, plus catching up at work, plus catching up at home, meant no time to log my training.
I have been trying to fight off a tight lower left back (I can feel the knots) that has also migrated down to my left booty cheek.
Not sure what happened exactly; it was last Sunday post 12 mile hilly run. I felt great the whole run, nothing ached, and really, I could have kept going, it was one of those awesome runs. On my way to my car, post long run, my lower back just decided to lock up, and wow, did that hurt!! Literally ,stepped down the curb to cross the cross walk, and *kink!!! I spent the rest of the afternoon on my stomach, icing and heating; I could barely walk.
Fast forward a week full of icing, heating, epsom salt soaks, ice baths, foam rolling ,and massage...the tightness is still there. (The only thing I haven't done is PT, but my co pay is 120...I can't afford this right now) I am meeting with a trainer tomorrow to assess me, and let me know what he thinks I should focus on and train more, to help prevent these silly injuries.
I can at least spin, and can also do weights, even squats and lunges. It is walking and running where I have the issue/discomfort. I feel like I am 80 years old; I havent had a back issue since I was 17! (from dance...I had to have PT for 90 days) Anyhow, at least I can work out, and I'll get back to running when I am healthy.
I have new game plan to race the HALF marathon in San Diego in June, and race the Steam Town Marathon in October 2011. I have no reason to stress much right now about not running. Last year at this time I had a strained left quad, and couldn't run for 4 weeks, and still, I had a kick ass season, and ran a 10 miler PR (1:20) just after returning...so I'm not stressing much. I also plan to approach the National Half Marathon as a long run only, no PR's to attempt here.
Below is my week so far:
Saturday:
AM: Spin x 1 hour/abs
Body pump x1 hour
foam roller/ice bath
Sunday:
AM:
Run x1 mile ( eh, not ready yet)
walk the mile back home
foam roller, ice
PM: Spin x 1 hour
abs
stretching
Monday:
AM: Pool run # Fail. My body just doesn't want to get out of a nice cozy bed early anymore...sigh
PM: meeting with a personal trainer x1 hour. He had me work on the smaller movementsl then movements that work those little muscles that just dont get work as a runner, or even with classes like body pump. I plan to do these moves at least once a week. I would like to train with him at least once a week, but like everything, I'm not sure I can afford it. *sigh
Tuesday:
AM:
PM: Eliptical x50 minutes
Body pump
foam roll
Wednesday:
pure laziness. Rest day.
Thursday:
Spin
Friday:
Rest
Saturday:
3 mile walk
35 min pool run, couple mins no belt
20 min swim/200m kick board
Sunday:
body pump
swim/pool run
I have been trying to fight off a tight lower left back (I can feel the knots) that has also migrated down to my left booty cheek.
Not sure what happened exactly; it was last Sunday post 12 mile hilly run. I felt great the whole run, nothing ached, and really, I could have kept going, it was one of those awesome runs. On my way to my car, post long run, my lower back just decided to lock up, and wow, did that hurt!! Literally ,stepped down the curb to cross the cross walk, and *kink!!! I spent the rest of the afternoon on my stomach, icing and heating; I could barely walk.
Fast forward a week full of icing, heating, epsom salt soaks, ice baths, foam rolling ,and massage...the tightness is still there. (The only thing I haven't done is PT, but my co pay is 120...I can't afford this right now) I am meeting with a trainer tomorrow to assess me, and let me know what he thinks I should focus on and train more, to help prevent these silly injuries.
I can at least spin, and can also do weights, even squats and lunges. It is walking and running where I have the issue/discomfort. I feel like I am 80 years old; I havent had a back issue since I was 17! (from dance...I had to have PT for 90 days) Anyhow, at least I can work out, and I'll get back to running when I am healthy.
I have new game plan to race the HALF marathon in San Diego in June, and race the Steam Town Marathon in October 2011. I have no reason to stress much right now about not running. Last year at this time I had a strained left quad, and couldn't run for 4 weeks, and still, I had a kick ass season, and ran a 10 miler PR (1:20) just after returning...so I'm not stressing much. I also plan to approach the National Half Marathon as a long run only, no PR's to attempt here.
Below is my week so far:
Saturday:
AM: Spin x 1 hour/abs
Body pump x1 hour
foam roller/ice bath
Sunday:
AM:
Run x1 mile ( eh, not ready yet)
walk the mile back home
foam roller, ice
PM: Spin x 1 hour
abs
stretching
Monday:
AM: Pool run # Fail. My body just doesn't want to get out of a nice cozy bed early anymore...sigh
PM: meeting with a personal trainer x1 hour. He had me work on the smaller movementsl then movements that work those little muscles that just dont get work as a runner, or even with classes like body pump. I plan to do these moves at least once a week. I would like to train with him at least once a week, but like everything, I'm not sure I can afford it. *sigh
Tuesday:
AM:
PM: Eliptical x50 minutes
Body pump
foam roll
Wednesday:
pure laziness. Rest day.
Thursday:
Spin
Friday:
Rest
Saturday:
3 mile walk
35 min pool run, couple mins no belt
20 min swim/200m kick board
Sunday:
body pump
swim/pool run
Tuesday, February 22, 2011
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