Training Week 115
Day 799 | December 26, 2011: 5 m run (3/2/1 fartlek)
For the past three weeks I have been working with Britt on doing base building, with no focused speed work (just strides), but Monday was my first official speedwork session! And Andrew ran with me again! It’s nice to have company – I’ve been running by myself a lot lately.
The workout was a two mile warm-up with a 3/2/1 fartlek – 3 minutes fast, 3 minutes slow, 2 minutes fast, 2 minutes slow, 1 minute fast, then a recovery run. The goal was to hit the fast parts between 7:55-8:15. I was able to stay in that range (paces below), and I had fun running that fast. It’s nice to ease in to the speedwork this way with an easier workout that makes me feel confident!
3:00 min: 8:00mm
2:00 min: 7:48mm
1:00 min: 7:54mm
Distance: 5.0 | Start Temp: 25° | End Temp: 32° | Time: 51:37 | Avg Pace: 10:20
Day 800 | December 27, 2011: cross
I didn’t have plans to workout on Tuesday, but I had a bit of a snack attack before I left the office and knew I would feel better about it if I got moving in the evening. So I rode my bike (on the trainer) for an hour while watching a new DVD (The Duchess) I got for Christmas. I also wore my new bike gloves that Andrew got me, and put my new water bottle cage on my bike when I was done riding it!
Everyone knows I love orange! Andrew specifically got orange gloves for me.
Day 801 | December 28, 2011: 5 m run (easy) + strength
I ran my 5 miles during my lunch break. It was nice to run in the daylight!
Distance: 5.0 | Start Temp: 27° | End Temp: 28° | Time: 48:13 | Avg Pace: 9:38
In the evening, I went to strength class. Brian had us do a competition of side planks, planks, sit-ups, pushups and plank ups. The only thing I was decent at was the sit-ups! I couldn’t hold as long as some other people for the side planks and planks, or do as many pushups and plank ups. I asked Brian if I could have a handicap since I am heavier. Ha ha.
Day 802 | December 29, 2011: 4 m run (easy)
Lunch time run in Chicago! I hadn’t done that in a long time. It was another crazy weather day for December – sunny and in the high 40s! But… windy. Not too bad though.
I always seem to run too fast when I run in Chicago. I think the garmin stats are all messed up too. The run did not feel too hard though.
Distance: 4.0 | Start Temp: 46° | End Temp: 47° | Time: 35:50 | Avg Pace: 8:58
Day 803 | December 30, 2011: strength + 4.4 m run (easy)
Ugh, I could barely sleep Thursday night because of DOMS (Delayed Onset Muscle Soreness). Does DOMS interrupt anyone else’s sleep? My neck and upper abs were so sore. It hurt to cough, laugh… move. And I move a lot when I sleep.
Brian came over Friday am and I told him how sore I was. He said I had the highest amount of sit-ups between my Wednesday night class and the Tuesday night class… and when I did some sit-ups I realized that is exactly were I was sore. Ha ha ha. Anyway, we used my new kettlebells (from my FiL!) and a step to workout. Holy crap, Brian turned my kettlebells in to torture devices! I was doing some high intensity stuff. I could feel sweat dripping down my forehead. I felt really good when I was done!
In the afternoon, Bobbi and our running club friend Chris came over so we could help Bobbi hit mile 1000 for the year! We ran in the rain and mud. And had a blast!
Steven had Chariots of Fire playing when we opened the door to come in from our run, and had balloons and a sign out too. Chris had a balloon for Bobbi as well! Of course, we had to make grasshoppers too… yes, that is the only alcoholic drink I know how to make. And apparently I made it too strong.
We had fun chatting afterward… for almost twice as long as we were out running! Love it!
Distance: 4.4 | Temp: 41° | Time: 49:35 | Avg Pace: 11:17
Day 804 | December 31, 2011: 9 m run (easy + last mile @ MP)
Ugh, my last run of 2011 was not my best! I felt a little bit weak, dehydrated, and I had a headache. I wasn’t sore (except for my freakin’ abs). The run was hard. I was slow. But I did do my last mile at marathon pace, well, faster – 8:52.
Distance: 9.0 | Start Temp: 31° | End Temp: 37° | Time: 1:33:06 | Avg Pace: 10:21
Day 805 | January 1, 2012: 3 m run
I joined my running club for a 3 mile run (starting with a police escort) followed by a fun lunch party. It was so nice to see everyone… it had been much too long. I had a lot of catching up to do with people!
Distance: 3.0 | Temp: 35° | Time: 30:33 | Avg Pace: 10:10
Week Summary: 30.4 miles
I had such a fun exercise week! And I must say, I am LOVIN’ having a coach telling me what to run! I like the element of surprise in not knowing the next week’s workout right away, and I like not having to think about it too much.
Themocracy
Phew! What a week! I think I’m going to take a nap to recover after reading about it. 😉
How awesome to do that for Bobbi!!
I love that you celebrated her 1,000th mile! How fun!! I might have to remember that for my own running club 🙂
You did have a great week! It’s fun watching you do all the different runs that Britt lays out for you.
You are outstanding! What a spectacular week 🙂
I’m just glad I only did half as many sit ups as you did…
I don’t want to do another sit up ever again.
Unless we have another challenge. 😛
That’s so cool that you had a party to celebrate her “milestone”. 🙂 We should have played with your kettlebells on NYE! You could have showed us all the cool stuff you do with them!
I have tried to forget all the painful things Brian makes me do with the kettlebells. Just kidding! I do remember a lot of them. I just love them! Come over and play with them with me!
Great week of running! Every week I go to this total body class and every week I am sore the next morning! I can never seem to do as many pushups as the instructor or hold the planks as long. Guess it takes time to build up the muscles
Great week! I ran on Thursday in DC during lunch and it was lovely weather although a bit windy down my way too. Was glad I went out by myself though.
Happy New Year, Kim!!