I am remarkably good at keeping a blogging schedule. I hope you’re not too jealous of my incredible time-management skills and ability to get out posts regularly.
But seriously. It’s Sunday, so let’s do some Target Practice and act like I always do it on Sundays, starting with checking in on last week’s targets.
(If you’re new around here: Target Practice is a weekly goal-setting post that I stole from Fit. Fun. Femme., whose blog is 87 times better than mine. But please don’t leave me, new reader.)
Last week’s LIFE goal was to do what I could to help flood victims. I feel weird talking about what I did/am going to do, so I’ll just tell local folks how they can help. The relief effort for Morgan County is really just getting organized and underway; for this first round, they’re requesting things like garbage bags, paper towels, safety masks, rubber gloves, etc. The full list of needed items is on Morgan County Disaster Relief’s Facebook. Caring Ministries in Fort Morgan is the drop-off location starting Monday. As far as I know, they’re not asking for manpower just yet.
My HEALTH goal last week was to continue eating clean and getting enough sleep. Overall, I did okay; I had a couple of unnecessary indulgences (I’m looking at you, concession stand popcorn), but otherwise did okay.
And my FITNESS goal was the same old: Follow my training plan. Strength train twice. Yoga once. Stretch and foam roll. This was a much-needed mileage cutback week. Here’s how it went:
Monday: AM: 7-mile fartlek run PM: Muscle Works class. So much soreness.
Tuesday: 6 miles slow (thanks to DOMS from Muscle Works) followed by core work and stretching
Wednesday: 10 Yasso 800s on the treadmill, 10.1 miles total, followed by core work. I don’t have easy access to a decent track (the one near where I live is locked up, and the one where I teach is a muddy mess…and it surrounds the football field where my students are practicing). I usually do speedwork at the park…
Yep, that park. The one under the water. The water has receded, but the park is still closed and dangerous. And full of rattlesnakes who have been washed from their dens. So yeah, no speedwork there for me. I did my warm-up outside and then the Yassos on the treadmill, which worked out fine because right after I finished my warm-up, another thunderstorm rolled through.
Thursday: AM: 45 minutes bodyweight strength training. PM: 8 miles easy
Friday: Woke up suuper stiff. Ran 4.7 slow miles and then stretched and foam rolled for 15 minutes. I definitely needed more but had to go to work.
Saturday; 18-mile fast-finish long run. This is the exact workout that I did two weeks ago, and it felt easier this time. That’s a good sign. I also accidentally ran through a local 5k. Oops. I didn’t know it was there until it was too late.
Totals: 53.8 miles, 1:45 strength training plus some extra core stuff, and 2 stretching sessions. Again, no yoga. And given Friday’s stiffness, I probably should have done it.
Between Wednesday’s successful Yassos and Saturday’s better fast-finish, this week was a good confidence builder. (For those who don’t speak Running, the theory behind Yasso 800s is that if you can hit 10 800m repeats in the same minute/second time that you’re hoping your hour/minute time will be in the marathon, you’re on track. My goal is 3:10:00, so I needed to run 10 800m repeats in 3:10 each. I’m not sure if they’re as effective on the treadmill, but I’m going to pretend that they are.) Two more weeks hard, and then it’s taper time. I can’t even believe it.
That was an unusually long workout recap. Are you still with me?
Good. Here are next week’s goals:
Life: J’s birthday is next weekend. He’s not a big celebrator, but I want to make him feel a little special all week.
Health: Keep up the clean eating and sleeping. Especially Friday night, when I’m working the gate at the football game and am going to be tempted to grab that concession stand popcorn when I’m done.
Fitness: See every week since I started Target Practicing.
And that’s a wrap. Or something. Have a great week, friends!
What’s your concession-stand weakness?
Ever accidentally interrupted a race?
Where do you do speedwork?