The second week of training for the Rock N Roll New Orleans Marathon is now on the books! Things went mostly well training-wise last week, until the long run (more below). I guess like anything in life we experience many highs and lows along the way. Time to recap from where I left off a week ago!
Tuesday 11/13: 4 mile Treadmill Recovery Run + Full Body Weights Workout
Once again, headed to the gym for my Tuesday treadmill time. I pretty much hate treadmills, but the ones at my new gym do have some nice perks. Each cardio machine has a television. So while running my 4 miles (plus warm-up and cool-down walk), I got to flip between some Food Network and creeping on my children via the live kids room feed. I also took this run slower than I normally do, averaging a 10:20 pace as suggested in my plan, and it made a world of difference in feeling refreshed later in the week.
Following my run, I hit the weights area for a solid workout of group sets.
Wednesday 11/14: Speed Work! (6 miles w/ avg 8:59 pace)
It felt pretty dang good to have speed work on the day. I needed to not think this run and just go. Speed work is perfect for that. I had to complete 3 mile repeats with 1/2 mile recovery jogs plus warm-up and cool down. The run went perfectly and I hit all my target paces.
- 0.0 – 1.0 = 9:38
- 1.0 – 2.0 = 8:13
- 2.0 – 2.5 = 4:49 (9:40 pace)
- 2.5 – 3.5 = 8:10
- 3.5 – 4.0 = 4:49 (9:40 pace)
- 4.0 – 5.0 = 8:12
- 5.0 – 6.0 = 10:07 recovery mile
Thursday 11/15: Spin Class + Jillian Michaels Extreme Shed & Shred DVD
Nothing too new or exciting. I really enjoyed the RPM class again. The class went a bit heavier on the resistance this past week, which had my legs burning after speed work the day before. I ended up needing a break after the class, so I opted to hit weights later at home with Jillian. It was a good decision. I forget how much I always like her DVDs. Plus, not having to think about what to do in a workout always feels nice.
Friday 11/16: 6 easy miles (avg 9:21 pace)
I experienced a very cleansing run. I threw on some of my favorite worship music and just ran nice and steady. I allowed for some tears, prayers, and deep thoughts to accompany on this run and I ended feeling a lot more refreshed than when I began.
Saturday 11/17: Upper Body @ Gym
I don’t normally do anything on Saturdays, but I felt like blowing off some pent up energy again so I went to the gym for upper body only and had a really great workout. I did a few supersets for my chest, back, and shoulders and called it a day in about 30 minutes.
Sunday 11/18: 9.45 miles (avg 10:00 pace)
Doesn’t look too shabby at all…but my plan called for 14 miles. I ended up cutting this run short when what started off as a very dull ache turned to some occasional sharper pains in my lower inner leg (almost but not quite ankle area). I knew it wouldn’t be smart to continue, so I stopped and had Peter come and pick me up. I immediately emailed my wonderful running coach with a bit of a freak out (sorry about that, Heather!) and then went home to ice and recover.
She talked me off a bit of a ledge and we have a plan for the next week or two to see how things are going. I had been running more miles in my Brooks PureFlows instead of my Saucony Rides and we think the slightly lower heel drop and lower profile on that one could be affecting me more than I originally felt or realized. I also have a date with my sports chiro this afternoon to check on things with a plan to take it easier for this week. Let’s hope it was just a one-time thing that I caught in time to care for and move forward!
Monday: 11/19 – Hot Yoga
This training recap has already gotten mighty wordy so I’ll save talk about this new to me class for another week. I just have to say my body mightily enjoyed it after last week’s training.
Your Turn: Best workout of last week? Do you watch TV with the treadmill?
**Register for the Rock N Roll New Orleans race and join me February 24th in NOLA! Use code ROCKNOLA3 for $10 off your registration!**