Tuesday 1/20- Speed work!!! I had 12 x 400's on the calendar, I started getting dressed to head to the park on my lunch break. I was fumbling around and I couldn't find my sports bra.... I forgot to pack one... Normally at the beginning of the week. I bring a few different sets of running clothes to work, I like having extra socks, undies, shorts, etc. Just in case I forget something. Well I wasn't about to scrap my workout so I wore my regular bra, and then I improvised.... I wore my Nathan running belt backwards across my chest to keep my boobs from bouncing.
|Who knew this could double as an athletic supporter?|
I felt like a total dork, and I"m grateful that I had the running track to myself. But, I got my speed work in. 12 x 400 sounded impossible so I decided to throw some 800's in the mix. My workout ended up being 2 x 800, 4 x 400, 1 x 800, 1 x 400.
I got to the park, and then I got over my initial embarrassment about wearing a female jock strap. I ran a mile to warm up, did a few form drills, then I got the workout started... First I ran 2 x 800's, in between each 800 I slowly jogged for two minutes for recovery, then I ran 4 X 400's, in between each 400 I jogged for about a minute in between the intervals. Then I did another 800 meter repeat. I thought I was done, so I began to cool down and do some strides, but then I decided to run one last 400 meter repeat.
By running the 800's first, I think it prepared me mentally to run the 400's 800's are hard but, I don't feel like I have to run at breakneck pace like I do 400's...
Here's the data: 2 X 800's (3:23, 3:15), 4 x 400's (94, 95,96, 97)
1 X 800 (3:22) 1 x 400 (95)
Wednesday 1/21- 7.7 miles. This was a hilly lunchtime run. On my schedule I had 6 miles plus strength training. I decided to save the strength training for the evening, I wore my ASICS GT-2000's and I can tell I only have a few short runs left in these shoes.
In addition to my shoes feeling old, my legs were tired from yesterdays speed work. Today was a day that I gritted my teeth, tucked my chin in, and trudged forward during the run. It was still a good run, I just didn't feel like I had any spring in my step... Here's the stats:
In the evening I did some ab exercises (sit ups on an incline board, Russian twists) and I foam rolled.
Thursday 1/22 Strength Training and 3 mile run. I went to the office gym, and I did some strength training. bench press, one arm rows, reverse crunches, cable flys, lat pull downs, Smith Machine pull ups, body weight squats on a Bosu Trainer, push ups on a Bosu Trainer. Then I ran 3 miles on the treadmill. I ran 3 miles in just over 24 minutes and I kept the treadmill at a 1% incline.
I was hoping that tomorrow would be a rest day, but I took a rest day on Monday and Saturday is usually another rest day. I plan to just get a short 3-4 mile run in. I only have one or two big workouts left before this 10k race. Next week is a taper week and then I get to race on Superbowl Sunday!!
As always thank you for reading.