Training Recap: Week of January 7, 2019

Weekly Totals

  • Miles: 53
  • Strength Sessions: 3

Monday — 7

Back to the gym for some strength training, followed by 7 easy miles on the treadmill.

  • Banded Lateral Walk / Walking Lunge
  • Seated Cable Fly / Alternating Front Raise
  • Curtsy Lunge With Plate Overhead / DB Curl to Overhead Press
  • DB Chest Press / Seated Lateral Raise

Tuesday — 9

I’m in the “strength” phase of my training program, which consists of sets of 1 – 3 mile repeats at 10K-HM pace. Today’s workout was 3 x 2 miles at HM pace with .25 miles recovery. I also included a 1 mile warm up and 2 mile cool down. I did this one on the treadmill since there was a wind advisory with gusts over 40 MPH. I don’t mind the wind during easy miles, in fact I kind of enjoy the extra challenge sometimes. But when doing speed work, the wind makes it tough to hit a consistent pace and gauge your effort. Plus I have a not-totally-irrational fear of being hit and injured by flying debris. This workout felt great, but I have to say its a little frustrating when the guy with the aversion to deodorant seems to zero in on me and settle in right next door! Makes it a little tough to breathe. I wonder if I can get any additional training adaptations from running in a semi-oxygen deprived state?

Wednesday — 0

I took the day off of running and did a simple strength workout after work.

  • Cable Kick Back / Lateral Banded Squat
  • Lat Pulldown / Underhanded Pulldown
  • Free Motion Row Machine / Arabesque With DB (Alternating Free And Standing Leg)
  • Bent Over Rear Delt Raise / Backward Lunge To Balance / Goblet Squat

Thursday — 8

Today I had a 9 mile tempo run scheduled. I opted to shorten it a little bit. I’m feeling a lot better than I have the past two weeks but I’ve been having some lingering weirdness in my right hip. It is mainly located in the upper hamstring, where the hamstring meets the glutes. Sometimes I feel it on the outer quad as well. I’m not sure if that is IT band related or not. I’m not in pain typically. It feels really tight and a little sore throughout the day. When I exercise and get it warmed up it almost feels tingly. I’m not sure what is going on but I am a little concerned about it and feel its better to play it safe this close to my goal race.

I got home from work, got changed, and got out the door, but my watch wouldn’t locate a GPS signal. After a few minutes waiting for a signal, I decided I’d just start the watch and hope it caught up with me. But the start button didn’t work! This has happened one or two times before after charging it and I usually just go without, but since this was a tempo run I wanted to be able to accurately monitor my pace. I decided I could still get a decent workout in. I went back in, changed again, and hit the treadmill in my building’s fitness center. I was a little frustrated that my watch wasn’t cooperating, but it was barely 20 degrees out so I didn’t need much convincing to take this one indoors. I did 3 miles at goal MP, stopped for some air and a drink of water, and did 3 more at HM pace. I also did a 1 mile warm up and 1 mile cool down. The treadmill can get a little boring sometimes but this workout felt pretty good.

Today marked exactly one month out from my goal marathon. I’m nervous, of course, but trying to stay optimistic. I have sunk so much time and energy into this training process. I’m terrified of the thought that the outcome won’t match the investment. In the end I have to relax and have faith in my training. I am proud of myself for sticking to the plan and pushing myself to get out there even when I struggled. At the very least this will be a learning process. I’ll be able to look back at what worked and what didn’t go according to plan and use that to plan for the future.

Friday — 6

I hit the path after work to get 6 easy miles in. My watch was able to pick up a GPS signal this time, but again it wouldn’t start when I hit the start button. Not sure what’s up with that, I’ll try restarting it tonight. I wasn’t concerned about time for this run, so I just went without it. This was the first time running outside in almost a week, I felt a little clumsy. Unfortunately I didn’t feel really warmed up until I was almost done, but all in all another pretty good run.

Saturday — 11

I did 10 easy miles with a CARA training group, and tacked 1 extra on at the end for good measure. These miles felt pretty good. Thankfully we beat the snow. I rebooted my watch and it started working again!

Sunday — 12

I wrapped the week up with 12 more easy miles and some lifting in the afternoon. I got a late start. I was waiting for the sun to come out, but it just didn’t want to. By the time I hit the last few miles there were some blue spots peeking out in the sky. It snowed an inch or two the previous day, so the path was a little slick in some spots. Overall it was pretty well cleared and salted so it didn’t have a huge impact on the quality of the run.

I’m still keeping an eye on my right hip. I haven’t noticed any change in the condition and I’m not experiencing pain, its just sort of a mild discomfort sometimes. The last few weeks were a little rough, mentally more than anything, and I’ve found myself wondering at a few points how on earth I’ll get through a full marathon. I think I was wise in backing off just a little bit the last few weeks. I needed the rest. Overall this week felt pretty good and I’m starting to get a clearer picture of what I’m capable of accomplishing four weeks from now.

  • Lateral Banded Walk
  • Barbell Hip Thrust
  • Cable Abduction
  • Overhead Press / Squat To Overhead Press
  • Pec Deck / Lateral Raise
  • Back Extension / Weighted Side Bend
  • Wide Stance Leg Press

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