Monday, February 20, 2012

Weekly RUNdown

Here comes the post where I publicly show what I do for workouts each week. Boring?  Completely.  Necessary for me?  Yes!  It's a great tool to look back and see what I did right, or what I did wrong.   

This week felt like a huge success for me even though I have been fighting a small foot issue.  It is slowly getting better and I don't think it will affect any more of my training.  I'm looking forward to some good runs this week and to continued cross training.

Monday:  Cycling- 11 miles, 45 minutes (14.7 mph), ITBS Rehab Routine

Tuesday:  Cycling- 11.3 miles, 45 minutes (15.1 mph), NTC Sculpted Arms

Wednesday AM:  Cylcling, 12 miles, 1 hr (12 mph).  Not sure if you can really call this a workout considering the fact that I didn't really break a sweat- (which would make my Grandma proud!).  I did, however, enjoy some Downton Abbey.

Wednesday PM:  4.25 miles, 1 hour.  I went to the rec center with Mindy.  We alternated jogging a lap and walking a lap.  I wanted to make sure my foot was feeling okay, but most of all I just wanted to spend some time with Mindy!  I have missed my running buddies so much lately.

Thursday:  4.45 miles, 8:10/mile pace.  Hills with Jami.  We hit Lindsey's Hill again with 298 feet in altitude gain in the first 2 miles.  I still wanted to die, but maybe not as bad as last week :S.

Saturday:  10 miles, 7:57/mile pace.  SO. HAPPY.  This was my first double digit run in what feels like a century!  My foot has been hurting since, but nothing too bad.  I ran the first two miles at a warm up pace of 8:35, and then the rest was around a 7:45/mile pace.  There were parts that felt really hard, but I was just so grateful to be running that it didn't matter.  I finished up with 15 minutes strength training from the Run Less, Run Faster book.

Last week's goal:  Get back in the groove.  I feel like I have for sure!  I also ate better this week- a green smoothie a day keeps the doctor away!

This week's goal:  Strength train 4 days this week. I want at least 2 of those days focusing on legs and glutes.

Do you keep a fitness journal?  How has it helped you?
Yep!  That's what the blog and Garmin Connect do for me.  SUCH a good resource.  Just this week I was able to look back through my log on Garmin Connect.  I injured my foot in a similar way last year while training for Top of Utah. It was so helpful for me to look back and see what I did for training during that time.


DGri said...

you're such an inspiration to me! I vacillate between being a yoga/weight-lifting/basic cardio addict and a full-time runner (depending on whether I'm training for a race or not). I need to remember to mix it all together! So, it's off to the gym for a weight routine for me, thanks to you! Keep blogging, you keep me (and I'm sure many others) going!

(also, my hubster and I joined a rock climbing gym, so that's our couple's hobby <-- response to a previous post. it's great because you MUST have a partner, to belay or spot you on boulders, and it doesn't matter if you're differently skilled. i freaking LOVE sharing that hobby together!)

Cory Reese said...

I'm with you, the main purpose of my blog is really my own little training journal. I'm so thankful I can look back at what worked and what didn't work.

Okay. 10 miles. At 7:57? There was this one time when I ran that fast. For like a mile. You are amazing!

Rachelle Wardle said...

Awesome training week for you girl! Wow you really killed that 10 mile run and should be incredibly proud.

I just recently started logging all of my workouts and it does make me really sad that I can't compare to last years training. I am glad I am finally tracking because it really is so important and motivating as well. :)

2 Slow 4 Boston said...

Good thing your blog isn't called "Ride My Guts Out" cause I don't think that Wednesday AM ride can be counted as a workout. ;=)

Since I'm a newer follower, I don't know the background on your foot, but you had a pretty intense looking workout on Saturday (living up to your blog title perhaps), so if your foot is bothering you now, I'd go back to babying it (not running) for a week. I might be paranoid at the moment due to my last month of hip rehab.

I've logged all my workouts in an Excel Spreadsheet since 2005. I'm also on Garmin Connect. I agree, it's great to go back a year or two and see where you were.

I haven't read Run Less, Run Faster. I tend not to read books in general, and since I started blogging, I can't even keep up on my subscription to Runner's World. I'm sure the book has some good advice.

Vanessa @ Gourmet Runner said...

Great week of fitness! I definitely use my blog and Daily Mile as a fitness journal, and it really is helpful to track mileage/injuries and the like.

Julia said...

glad to hear that the foot is feeling better! you are an inspiration to me with the cross training. you do not let anything slow you down and it is obvious how important your health and fitness is to you! good luck this week. hope you get in some awesome runs. i need to come run that hill.

Suz and Allan said...

Congrats on being back to double digit running! Hope your foot is feeling alright today. I track everything on Daily Mile and on a mini calendar that I carry in my purse. Both are helpful!

Amy N. said...

Your long run kicks my long run's trash. You were faster than me. You pretty much rock! I'm glad to hear you're getting back into my groove.

That's one reason I blog so extensively about my workouts, it's nice to be able to read how I felt about them.

Mandy said...

Glad you got in the groove!

I do the same thing once a week in my blog and on dailymile - it helps keep my motivated and track things.

Ali Mc said...

wow what a great pace for your double digit :) especially after not doing one for a while. I love reading your workouts, despite what you may think. lol

I LOVE the blog. I actually tell random people I meet to start blogging. When they ask why I say b/c you can't lie to your blog friends - they keep you honest ;) lol

Coy Martinez said...

Ahhh yes IT rehab. Why is it that dumb tendon wants to lean in and rub?? Can't we get an insert??