Tag Archives: weekly recap

10k Training Weekly Recap: Race Week!

Hello, lovely readers!

We’ve made it to the end of another week, and with that week’s end came the the end of my 10k training plan. Here’s what the week looked like:

Monday: Rest

Tuesday: 4 x 800m repeats with 400m recoveries. 6 miles total, followed by some core work and stretching.

Wednesday: 6 miles easy, then some core work.

Thursday: Rest. This was my least favorite day.

Friday: An easy 20 minutes (2.5 miles) with some strides, then some stretching and foam rolling.

Saturday: 
RACE DAY! I did a mile warm-up and some strides, then the race (6.2 miles, obviously). I’ll have a full recap up later this week, so for now I’ll just tell you that it was miserably cold and windy, that hill in the middle of the race that I worried about was, indeed, massive,  and I finished second female in 43:00 exactly. Here’s a photo of me freezing my buns off at the start line:

imageSunday: Rest. My training plan said to do a recovery run today, but I’m uber sore, and I also want to get back to Monday-Saturday running (no more of this 5-days-a-week business) and Sunday rest. So I settled for an easy little walk out in the beautiful sunshine. You’re a day late, sunshine.

Overall thoughts on this training cycle:  This was definitely a learning experience for me. I’d never had a training plan that I hadn’t designed myself or pulled out of a book/website, so that was interesting. And I’d never focused on short-distance speed. I think it was definitely good for me to mix it up and to add some paces I’d never considered (I never dreamed I’d be running intervals at 5:00 pace). Overall, I enjoyed it, and if you’re looking for a coach or someone to design a plan for you, go talk to Heather!

This week, I’ll start building mileage back up again (more on that Thursday), and I’ll head back to the gym for a couple strength training sessions. And, of course, I’ll get lots of extra mileage walking circles in my classroom and staring at standardized-test-taking kiddos.

(I got sidetracked for a really long time after searching “standardized test memes).

Have a great week!

Anybody else race this weekend?

What was the highlight of your weekend?

 

The Best-Laid Plans…. Training Recap, 2/24-3/2

For once, I’m glad to see that it’s Sunday night, because that means this week is over! Suffice it to say that this was not my favorite week of all time. I’ll hit the details in the training recap:

Monday: Scheduled rest, but I knew I wouldn’t have time to get in Tuesday’s double workouts, so my options were to lift on Monday or make Wednesday a double. I chose sleep Wednesday morning over rest Monday and hit the gym for 45 minutes of strength training.


Me, Wednesday morning. (source)

Tuesday: Intervals: 4×800 @ 5:00 pace with 400m recovery. With warm-up an cool-down, 7 miles total. I keep hoping these will start to feel easier, but this pace is still incredibly hard for me.

Wednesday: And here began the not-so-super part of my week. I had jury duty, for one. Though it didn’t start until 8:45, I didn’t run first  thing, because I thought surely I’d be out of there by 4:00, and since the courthouse is merely a mile from my house, I could get in my 6-mile easy run well before dark. And then, when we were given 1.5 hours for lunch, I was even more excited, because I could “runch” like all the cool bloggers I follow.

I was so excited, apparently, that I forgot I was driving in a school zone. And I got pulled over. And I got a ticket. And I no longer had time to run. I thought it was the universe punishing me for driving that one mile instead of walking, but when I left that morning, it was no degrees outside (seriously, zero). But I walked back to the courthouse, at least.

I still thought we’d be done by 4ish… but no. At 5:45, I was speed-walking home in the last fading remnants of daylight. Treadmill it was. And I didn’t even do core work when I was done, because I was starving. Fail.

Thursday: Annnd the failing continued. My stomach felt a little off when I woke up, but settled by lunchtime, so I ate. Bad choice. Shortly after school got out, I realized that I was sinking into sickland and needed to head home. But because I’m a moron, I still tried to run — on the treadmill, at least, so I could stop immediately if necessary. It was necessary. I made it 0.75 miles, retired to the couch, and called J, begging him to pick up saltines for me.


True story.

Friday: After being up most of Thursday night being sick, and still feeling awful Friday morning, I took my first-ever sick day from work (broke my almost seven-year streak). Obviously, I did not get in the scheduled strength workout. I did empty the dishwasher and take out the trash… and then I had to lie on the couch for an hour to recover. Awesome.

Saturday: Thank goodness, that was just one of those horrid 24-hour bugs. I slept nearly 10 hours Friday night and woke up Saturday feeling like a new person. I ate some oatmeal and still felt normal, so J and I ran some errands, and then I decided to try a run. I stayed on the treadmill so that, like on Thursday, I could stop immediately if I needed to. It was frigid and blowing snow out, so treadmilling wasn’t painful. Incredibly enough, I felt good. I really did not anticipate getting in my scheduled 10-miler, but I did. Around mile 9, I could really tell that I was fueled by only oatmeal and Friday’s saltines, and by the time I finished, I was in pretty dire need of calories, but otherwise I felt fine. Given that my focus as soon as I stepped off the treadmill was getting food, I spaced out the post-run stretch.

Sunday: I had a lot to do today to make up for Friday’s complete lack of productivity, so I just hopped on the treadmill when I woke up and cranked out the speed workout that was scheduled for Thursday: 2 x 2 miles at 10k pace and 2 x1 mile at 10k pace, all with 400m recoveries: 8 miles total with warm-up and cool-down. It felt SO GOOD to feel normal. Then, I did some core and stretching.

Totals: In all, I really only missed a strength workout and a recovery run, so things were not so bad as they seemed. I got in 31 miles, 45 minutes of strength training, and 15 minutes of stretching. Not bad for only 4 days of running, I suppose.

These jury duty and sick days messed up my non-workout schedule, too, so I apologize in advance for being gone from the blog world this coming week. My original plan was to stagger end-of-quarter assignments: my freshmen were to give (and turn in paper copies of) speeches on Wednesday, Thursday, and Friday, giving me those three days and the weekend to get them graded before my sophomores turned in projects on Monday.

But now, everyone’s stuff is coming in on Monday (and probably Tuesday), and grades have to be in on Friday. Friday is a teacher work day, aside from a few hours of standardized test training (yay!), so that will help. Even so, I’ll be a grading fool during the evenings this week.

I drafted a couple of posts last night, so I should get those up at least, but I probably won’t have much time to comment on your blogs. Sorry. I’ll catch up on the weekend, I promise!

When was the last time you got sick? Are you a baby when you’re sick, too?

Ever served on a jury? I did, a couple of years ago. It was actually pretty interesting.

Weekly Workouts and Museum Fun

Hello, friends! Happy Sunday!

I hope you had a good weekend…I did! More on that in a second; first, let me tell you about Week 3 of “run a fast 10k” training. Here’s how it looked:

Monday: Rest.

Tuesday: AM:  Intervals: 2 x 400m with 800m rest, then 2 x 800m with 800m rest. My stupid treadmill kept tripping the surge protector again. I’m not sure why it does that… if it says it goes 12 mph, then shouldn’t it go 12 mph without kicking me off?! Not cool. I’m pretty sure I ended up with 6.5 miles total, if I did all my math right after having to start over several times.
PM: 45 minutes strength. I get a new strength routine this coming week, and I’m not too sad to see this one go. I didn’t love it.

Wednesday:  6 miles easy plus core

Thursday: Intervals at 10k pace: 2 miles at goal pace with 0.4 miles recovery, the 4 x 1-mile with 0.4 recovery. 9 miles total, then stretching.

Friday: 45 minutes strength. I SO BADLY wanted to run, but I was good and followed the plan (for once).

Saturday: 9 miles. The weatherman had been saying all week that the weekend temps would be in the upper 50s, so imagine my disappointment when we topped out at 40 with 15-20 mph winds. Actually, I wasn’t that disappointed, since it was finally above freezing and most of the ice had melted.
photo (34)

Sunday: 4 recovery miles plus core.

Totals: 34.5 miles, 1:30 strength training

Pretend there is a smooth transition here. It was a good weekend, and I want to show you some pictures. 

I heard something about Friday’s being a holiday? 🙂 J and I don’t really care about Valentine’s Day, so we made breakfast-for-dinner and watched the Olympics while I looked at fall marathons online. It was pretty ideal.

photo (33)We went out for dinner for a friend’s birthday Saturday night. I actually fixed my hair and figured I’d better document it to prove that it does, in fact, happen.

Today, we went to Denver for brunch and an afternoon at the History Colorado Center with my brother and his girlfriend. We decided to do this instead of exchanging Christmas gifts, and this weekend our schedules finally aligned.

This museum is fairly new, and I’d never been. It was a lot of fun — lots of interactive exhibits and interesting info.  I definitely recommend it if you’re in the area!

image (7)I’m milking a plastic cow. The bucket lights up as you “fill” it.

image (6)This is outside the museum, but those mountains are over by where I grew up. I miss them!
20140216_133533Jordan is terrified of my driving in this Model T.

And that was the weekend in a nutshell! We have tomorrow off, which is awesome.  Of course, I have to spend most of it grading, but at least I can grade on my couch, in my sweatpants, with my coffee, instead of squeezing in grading before and after school, huddled by my space heater.

Do you like museums? What’s the best one you’ve been to?

Anybody else off tomorrow?

Weekly Recap: 1/20-1/26

Hi friends! Whose weekend went too fast? Oh, everyone’s, of course. At the start of every weekend, I think, “I’m gonna write so much this weekend, and then next week, I’ll just proofread and post!” And then suddenly it’s Sunday night.

On that same note, sorry for the lack of pictures in the following post. It’s already 9:00, which means this granny needs to get this posted and start moving toward bed.

This week marked my last week of “whatever I want” running. Here’s what it looked like:

Monday: 5 easy miles and an hour of strength. The run was outside thanks to a day off work.

Tuesday: 6 miles of treadmill hills that I talked about here, plus some core work.

Wednesday: AM: 6 miles easy PM: An hour of strength

Thursday: Thursday was not exactly the best day of my professional life. When I left work, I was frustrated and, I’m sure, a real peach to be around (sorry, hubby). So I got on the treadmill and cranked out 14 400m repeats at 5k pace, with 400m recoveries. I felt much better. Totally worth 2 days of DOMS.

Friday: No run; I did 15 minutes of plyos (which I’m sure didn’t help the DOMS issue) and this upper-body workout.

Saturday: 9 miles in more shorts-worthy weather. I’m okay with this, January.

Sunday: 4 recovery miles, followed by some core work and some stretching and foam rolling. For once.

I’m sure I’ve mentioned (many times) that over the holidays, I won a week of Better With Veggies‘ MoveHappy challenge. Part of the prize pack was a custom training plan for a 5k or 10k, designed by Heather. I chose a 10k in March as my goal race, and my training plan starts tomorrow.

I’m excited for this training cycle for several reasons. First, I’ve never actually trained for a 10k; I’ve always run them as part of or between other training cycles. Second, I’ve never had a plan designed just for me by someone who knows what she’s doing. Third, I’ve never trained for a PR in a distance shorter than a half, so I’m excited to see what this does for my speed.

I’m also nervous about a few things. For one, I’m only running five days a week. Mondays are rest, and Fridays are strength-training only. That seems so weird to this run-at-least-six-days gal, but I will trust the person with the coaching certification. (That would be Heather, not me). This is also comparatively low-mileage: I’ll be running around 35 miles a week. That’s about what I’ve been running all winter, but seems short compared to the 70-mile weeks I was pulling in the fall. But obviously, 10ks are shorter than marathons. Dur.

The lower mileage and days off running will probably be necessary, because the hard days are hard. On Tuesday, my pace for 400m repeats is supposed to start with a 4. Yeah. If you don’t hear from me again, it’s safe to assume that workout killed me.

In all seriousness, though, I’m really looking forward to this training plan and learning to be faster!

What’s your bedtime?

What’s your favorite race distance to train for?

Ever worked with a coach or have one design a plan for you?