Monday, January 30, 2012

Weekly RUNdown

Overall I felt like this was a good week for me.  I had minor aches and pains, but I think I am healing and should be able to resume training this week.  (Albeit with less miles and NO speed work- I'll wait a few weeks or a month until I add that in).  Here's what my week looked like...

Monday IT Band/Shin Rehab, 30 min. 100 workout, 15 min.  The 100 workout was a fun change!  I didn't do the running on this and instead did 10 full sit ups.  I wanted to make sure my legs were fully recovered from the race the previous Saturday, so I took an extra rest day.  Here is what I did for the 100 workout:

100 Jumping Jacks
90 crunches
80 squats
70 leg lifts
60 jumping jacks
50 crunches
40 squats
30 leg lifts
20 jumping jacks
10 minutes of running

Tuesday:  3.08 miles at 8:45 pace/mile.  Ran with Jami and felt great.  Minimal tenderness in my shin.  I was also annoyed that the Biggest Loser wasn't on.  Booooooo to the State of the Union addresss!  (I'm joking here.  Kind of).

Wednesday AM:  IT Band/Shin Rehab, 30 minutes.
Wednesday PM:  Elliptical, 30 min, Resistance program 3.  1 mile walk at 4.2 on TM.

Thursday:  3.08 miles at 8:40 pace/mile.  Ran by myself- NO PAIN!!!!!!!  YAY!!!!

Friday:  Elliptical, 30 min.  Walked .79 miles at a 4 on the TM.  Kids.  It's practically impossible to workout while they are around.  This workout was so interrupted and finally I just quit on the treadmill.  Ridiculous.  Note to self:  6 kids and a workout doesn't mix.

Saturday:  4.2 miles at 8:43 pace/mile.  Ran with Jami and Breona.  It was entirely too short for a long run!  I can't wait until I can work back up to 10+ on the weekends again.  I miss it so much.  And while I'm talking about it, I really miss running fast.  A LOT.

Last Week's Goal:  Nice and easy on the running.  I said I didn't want to go more than 3 miles, but I was feeling so good that I felt like it was okay to push it up just one more mile on Saturday.  I ran easy pace wise and felt good.  I feel like I'm strong enough that I can start working back into things.  I can for sure keep running 3-4 days per week.

This Week's Goal:  Keep up the cross training and strength training. I am on a roll with cross training and I want to keep it up!

I am reading Run Less, Run Faster, and I have decided to train with their "3 plus 2" program for the Ogden Marathon in May.  (3 days of running and 2 days of approved cross training- swim, cycle, rowing).  I feel like it will help me get through the marathon training without injury (hopefully!) and if it makes me faster, that would just be an added bonus.

I love to run fast, but I love just being able to run more than anything.

Considering that Ogden is at the beginning of my race season, I want to be able to get through the marathon healthy so I can continue on racing this summer.  Wasatch Back is less than a month after the marathon, so it is very important to me that I run SMART.

Favorite part about your workout week?
Pain free run, and cross training on the elliptical with Audra on Wednesday night.  Friends make everything better.

Also!  I returned the Brooks Cadence running shoes (sad face) and bought some New Balance stability trainers.  I ended up with a refund of $10.69.  I also paid my friend Whitney $35 for the Dirty Dash 5K that we will be running together in June.  That brings my RUNNING total to $405.78.  Yikes.


The Hungry Runner Girl said...

GORGEOUS GIRL!! It made my heart so happy to see that you wrote...PAIN FREE. I completely agree with you that it is more important to be able to RUN than run fast! I hate a great long run on Saturday that rocked! You will be smart about this and I LOVE Run Less, Run Faster...great program!

Ann said...

yesssssss - a great week of workouts!!!

jclay said...

I like that 100 workout. I think I might try that... today! Minus the 10 minutes of running... we'll make that 10 minutes of walking. Yay for your pain free run! And I totally agree... running, even if it's not the fastest, is better than being injured and not able to run. In a perfect world we'd be able to train as hard core, with as much mileage, as we wanted and never get injured! :) I'm so glad you're keeping a running total... haha.. I don't even want to know what mine is (or is going to be by the end of this year). I do know that I'm going to be splurging on a running stroller sometime... so fun!!

Keep up the great pain free workouts!

kalie said...

Way to go on cross training. Are the new shoes working out? I am so excited about your training! Maybe I can borrow Run Less, Run Faster when you are done?

Ali Mc said...

you didn't like the cadence/? Ive heard good things about them. So happy you're doing better and good for you for laying off the speed...even though some of your slow runs seem super fast to me ;)

I can't wait for your dirty dash...I've heard those are fun fun fun!!

Rachelle Wardle said...

Great week my friend. You are so right about just being able to run....I totally could not agree more. I actually think this plan seems ideal for you and am excited to see how it goes. Why did you decide to return the shoes?

YL on friday!!! You better be able to come. :)

MotherRunner said...

That 100 workout looks so fun.. I think I'm going to spring it on my workout group tomorrow! :)

Suz and Allan said...

I am soooo glad to hear that you are feeling better! That 100 workout looks intense!