Training Recap: Week of December 31, 2018

Weekly Totals

  • Miles: 50.5
  • Strength Sessions: 2

Monday — 0

Today was New Year’s Eve. When I got home from work I decided to rest and hopefully scrape up enough energy to start the New Year strong. I treated last week as a cutback week, putting in roughly half of my normal volume and cutting out the quality work. A combination of factors left me feeling pretty beat up. I was 12 weeks into what, at this point, is by far the most strenuous training program I’ve ever attempted, and hadn’t included any substantial cutback or recovery weeks to this point. My routine was interrupted when I traveled for the Christmas holiday and I spent several days subsisting exclusively off of bread, cookies, and chocolate. On top of that I came down with a nasty cold and dealt with some of those unpleasant hormonal fluctuations that come with being a girl. So yeah, I went to bed at 9:00!

Tuesday — 9

Today was New Year’s Day, so I had the day off of work. Although I was pumped that I actually got to do a quality session in daylight, I was kind of dreading this workout. I’ve been pretty beat the past two weeks and wasn’t feeling like myself. My confidence was a little shaky and I was nervous…not sure about what, I guess that wouldn’t make it through, wouldn’t hit my goal paces, would experience general discomfort…

The workout consisted of 3 x 1.5 mile at 10K-HM pace with .5 mile recovery. The first repeat was the fastest and felt great (definitely due a nice strong wind at my back). The second and third were a bit tougher (as that nice strong wind was no longer at my back but instead up in my face). I still managed to run at or a bit faster than my target pace for all 3 repeats so no complaints here. I also threw in a 1 mile warm up and a 2 mile cool down. This was not easy, but actually felt pretty good.

Wednesday — 7

I hit the gym after work to do some strength work and wrapped up with 7 easy miles on the treadmill. I kept the pace at 7.0 MPH with a 1.0 incline and went for an hour. This run felt good.

  • 2 Arm DB Row / Alternating Backward Lunge
  • Cable Kick Back / Cable Abduction
  • Cable Front Raise / Triceps Push-down
  • Leg Press
  • Hanging Leg Raise / Front Raise Holding Plate

Thursday — 10

Today was a tempo run. I did 6 miles between HM and goal MP, along with a 1 mile warm up and a 3 mile cool down (although my first cool down mile was kinda fast, not quite tempo pace but definitely not easy pace). I took a good 30 second break between the fifth and sixth tempo miles to mess with my podcast, which is not something I usually do during a tempo effort. This one was a struggle! I was still tired and my legs were a little sore from the previous day’s workout.

Friday — 8

I put in an easy 8 miles after work. The pace was closer to 9 minutes per mile, which is a bit slower than average lately. I think I’m still pretty wiped out after being sick and getting back into my routine after the holidays. My feet, ankles, and lower legs were really stiff throughout the day, but other than that it was a nice, relaxing run.

Saturday — 16.5

I ran 2.5 very slow miles on my own, then met up with a CARA training group to complete the remaining 14. I’m generally a pretty introverted person, but sometimes it is so nice to have a group to chat with as you crank out the miles. It really helps keep morale up. The beautiful weather didn’t hurt either (though I could have done without the headwind in the final miles). I had some weird pinching going on in my left Achilles in the middle miles, and some tightness through the remainder of the run. It didn’t stop me, but its a little concerning since I’ve never experienced that before. I rolled and iced it a bit after the run and will keep an eye on it.

Fueling is always really tricky for me and something I need to keep track of and practice more in the coming weeks. I ate toast with peanut butter and jam before the run, and had one Clif gel and one rice krispy treat to keep me going (along with a few water stops). I was feeling a little stiff in the last few miles, so I think I could have used a little more fuel along the way.

Sunday — 0

I had an easy 8 miles on the schedule for today but opted to take the day off and focus on strength work. My Achilles is still a little sore from the previous run so I wanted to play it safe. This workout felt great.

  • T-Bar Row / DB Romanian Deadlift
  • Arabesque with 2 DB Arm Row / Alternating Backward Lunge with Kettlebell
  • Cable Kick Back / Lateral Raise
  • Hack Squat
  • Weighted Back Extension / Arnold Press
  • Core H Routine

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