Monday, January 25, 2016

Training recap: 1/18-1/24

Week 7:

Monday--AM: Finally RAN again!  I met Allison S. at my gym.  Rode on the bike for 15 minutes, then walked for 5 minutes on the 'mill.  I was afraid to actually push the button to turn it into a run, but I did it and it was... okay!  3 miles of running.  I didn't feel any pain.  Just a bit weaker, for lack of a better word.  I kept the pace nice and easy (9:13/mile).  Did my glute strengthening exercises for 15 minutes afterward.

PM: Didn't feel like going to PowerTrain, so I did a mini-boot camp at home by myself.
4 x (30 squats, 20 push-ups, 1:00 wall sit, 1:00 plank) 
4 x (30 crunches, 20 side planks with leg lifts, 2 x 15 tricep extensions, 20 bicep curls)

Tuesday--woke up early and did a killer 45-minute ride on the trainer: 5 minute warmup, then increasing resistance every 2 minutes till max, then back down. Then a quicker up and down before a 5 minute cool-down.  Definitely a hard workout!

Wednesday--AM: Solo treadmill run at the gym.  My PT recommended staying on the 'mill for my first few runs, so I could bail if needed.  With the wind chills in the single digits, I had no problem with this!  4 miles at the same pace (9:13/mile), and felt the same.  Boring boring boring but got it done.  Did my glute exercises, and then biked for 10 minutes on the trainer at home to make up for the mile I skipped (the plan had 5 miles on it).

PM: Met Megan M. at the Worthington Masters swim practice.  I love going to this practice, but man is it ever late?!!  She's a super swimmer, though, and we had a fun workout.

Thursday--Met Allison S. again at my gym.  5 miles today, again at the 9:13/mile pace.  Much more fun with her next to me versus strangers!  Felt good as long as I didn't put all of my focus on my calf.  I am too good at worrying myself when I think about it.

This girl makes me laugh!

Friday--Unintended rest day.  I planned on waking up at 5 AM for a quick 30 minute trainer ride.  Unfortuantely, Hunter was up at 4:48 AM, and I can't do anything for more than a minute or two if he's up.  

Saturday--Finally, a run outside!!!  I wanted to take it easy, and only planned on 6-7 miles.  Tamara only needed 7 as well (as she had a 5K that morning to round out her 10), so we met at 7:00 at the Genoa Trail.  It was much more icy than I thought it would be!  The first mile out was fine, but then it got slick.  We kept it easy because that was the plan, but the terrain made it less of a choice than a necessity.  Overall pace: 9:25.  One mile was 10:00, but the others were pretty much on with the pace that I'd planned on (9:15-9:30).  My calf felt pretty good overall, and the company was perfect.

See the joy on our faces? :)

Sunday--Hopped on the trainer for 35 minutes during halftime of the AFC Championship game.  Finally got my speed sensor to work!  Kept my pace steady for the entire ride.  10 miles total at an average pace of 17.2 mph.  Followed with glute strengthening exercises for 15 minutes.

Total running miles for the week: 19 (which is 19 more than last week!)
Cross training workouts for the week: 4

Other miscellaneous notes:

I saw my PT on Monday.  She feels pretty confident that I can do a gradual return to my running plan.  The key is to not jump into things too quickly.   Any planned miles that I do not run, I am supposed to make up on the bike or by running in the pool.  The trainer in our sun room makes biking a much easier option, so that's what I've been doing.  I can feel my hamstrings and quads getting stronger as a result of the cycling, that's for sure!

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