I will try to keep this update short and sweet.
I left off last week, having run 7 miles. On the schedule this week was lower mileage for recovery. Many training plans will build up your miles for 4 weeks, then a lower week to help with muscles recover.
I started off my week on Sunday by doing a circuit routine:
C1. Push-ups 3×10 reps
C2. Assisted or Unassisted Chin-ups 3×3-5 reps
C3. Hanging Straight Leg Raises 3×10 reps
C5. Plank 3x :30
*Perform this circuit with minimal rest between exercises. Rest 45 seconds between sets then stretch out.
This was only supposed to take me 30 minutes, but ended up taking me closer to 45 minutes. It was a good circuit, so much so that I could hardly walk for the next 2 days! Walking lunges are brutal!
Monday I had my tempo run, which I did outside. I was hoping the campus track would be open, but it wasn’t so I had to figure out a fairly flat/fast route to be able to hit my goal tempo of 8:30/mile. I ended up just running back and forth across a flatter part of campus. I am still getting used to my new GPS watch (Garmin Forerunner 230), and I have my settings to show pace (vs average pace) so it was new for me to feel like I was going a certain speed by my watch was telling me something different, so as I was running I wasn’t sure how everything would shake out at the end, even though I was notified of my mile time after each mile. Turns out I was right on my goal average pace, so that made me feel good.
Tuesday I did a runners body weight routine. Wednesday was a little different from the previous 4 weeks as I am starting to incorporate some hill training, and rotate it with intervals. So I ran a little over 3 miles of a .75 mile loop that had a good up and down hill section. It was challenging, and I am not very fast and it’s something I know I need to do more so that it becomes easier.
Thursday turned out to be a rest day because I was up late from the night before due to a work commitment and having to pack to go out-of-town for a long weekend. Then straight after work I had a drive to get to my destination. So I just made up for it on Friday, when I made the time to get the runners workout in even though I was visiting with family. I felt so much better about my day having made the time to complete it. After consistently completing this routine for the last 2 weeks I have definitely noticed a difference in the ease of completing the exercises, so it is always nice to feel the improvement.
Today (Saturday) I went for a 4 mile run. It was a little slower than my 7 mile pace last week 9:20 vs 9:15. Unlike being at home, when I know various routes to get that distance, I had to take a little time to map out a route, then memorize it so I that I could run without having to constantly looking at the map on my phone. The route I did was challenging because it was a few rolling hills that I normally try to avoid on my “long run” days. But it was good. A few hours after my run, I end got a few more miles on my feet as I went to a nearby zoo with my family. By the end of the day I had taken 17,000 steps! Which means my ankle ended up being a little sore, though it doesn’t hurt every time I run now, so I know its improving.
I will wrap up this week with a couple quotes:
I just felt like running- Forrest Gump (it was on tonight as I was writing this post)
Once you have commitment, you need the dedication and hard work to get you there- Haile Gebreselassie
What are you dedicated to? How are you making the time to achieve that?
Have a great week!