#RnRNOLA Training: Week 3

by tinareale on November 27, 2012

Yawn! Oh, man. I can tell I didn’t get near enough sleep last night. I went to bed later than I would have liked and then was up with the kids a couple of times. We have some sickness on our hands. I hate seeing my babies sick. It just means I get to cuddle them up today…which is never a bad thing.

You may recall last week that I experienced some pain on my long run that Heather, my online running coach, and I chalked up to using the Brooks PureFlows a bit too often right now. This past week, I went back to my Saucony Rides for all of my runs…and no problems. Yay! I had some occasional feelings of stiffness, but they would loosen up fine once I got going and all the foam rolling I did certainly helped. Now I have another solid week of training behind me. Let’s hope this keeps up now!

Tuesday 11/20: 4 mile run + Cathe Circuit Blast DVD

Makenzie was sick last week (must be a Tuesday thing for them?), so I had to hit the basement for a workout during naptime. I did a slow and easy 4 miles (10:30 pace for my ankle) for recovery before doing a 45 minute full body workout DVD. If you have never tried a Cathe workout DVD, then you must. She rocks my world.

Wednesday 11/21: 6 mile run (9:39 average pace)

I hit the road for a steady, easy feeling run. I didn’t have any problems with this run, even on all the hills I had to tackle with our hilly area. I even ran in my glasses since my contacts were bothering me.

Thursday 11/22: Turbo Jam DVD + Core Work

Thanksgiving! Typically I cross train with a spin class on Thursdays. Obviously there was no spin to be had on Thanksgiving, so I had to improvise. It was rough getting motivated to start, but I knew I wouldn’t regret the workout. Working up a little sweat early Thanksgiving morning gave me energy for the day. I had almost forgotten how much fun I have with the Turbo Jam workouts. I topped it off with about 10 minutes of core.

Friday 11/23: 8 mile Half Marathon Pace Run (9:02 average pace) + 30 min Lower Body

I headed out into the chilly sunshine for a morning 8 miler. I had the goal of running 2 miles to warm-up, 4 miles at 8:24 – 8:36 pace (half marathon pace), and finish with 2 miles of cool down. Heather instructed me that if I felt any pain at any time to take it very easy. Fortunately the shoe switch did me good and the worst thing I faced on the run was feeling very chilly for the first few miles. I had apparently underdressed in my beloved Running Skirt that morning.

The chill didn’t fail my run, though! I had a spot on half marathon pace run.

  • 2 miles warm-up = 9:50 / 9:20
  • 4 miles HMP = 8:33 / 8:33 / 8:29 / 8:29
  • 2 miles cool down = 9:32 / 9:37

Later that afternoon I finished up with a 30 minute lower body premix from the Cathe TriSets workout DVD, since I didn’t get in any strength training on Thursday. It actually didn’t feel bad doing it later the same day as a run and it helped my legs feel more fresh for the morning’s run without strength the day before. Win!

11/24: Upper Body Workout

To balance things out for the week, I hit the gym for a very short upper body workout.

upperbodya

Obviously, I’m still so thankful to Katie for her PicMonkey tutorial.

11/25: 14 mile Long Run (9:41 average pace)

The ankle cooperated. I finished feeling strong. Loved my run. Not much more to add! Smile

11/26: Hot Yoga

A perfect end to another training week. This is quickly becoming one of my favorite workout days!

TOTAL WEEKLY MILEAGE: 32 miles
OVERALL FEELING: Much better than last week!

Your Turn: What was your best workout last week? Did you do a Thanksgiving workout?

{ 21 comments }

1 Heather @ Better With Veggies November 27, 2012 at 3:31 pm

I love reading these recaps, even though I can see your training throughout the week. So excited that you’re feeling strong and things are going smoother this week! =)

2 Amy Lauren November 27, 2012 at 3:36 pm

I’m glad your training is going well. I just purchased the Pure Flows, they should be here Thursday- I hope they work out for me, I’ve heard and read mixed reviews on them. I have two other pairs of Mizunos to rotate them in with, though.

3 [email protected] November 27, 2012 at 4:10 pm

Nice job with your training! :) I don’t officially start mine until Jan. It’s been fun just running for fun, but I will love to get back to a more structured plan. My gym was open from 5am to noon on Thnaksgiving. Thankfully, I did not have to teach! ;) I was able to actually take a kickboxing class. It was a lot of fun. I also added on some elliptical intervals and called it a day.
I have a pair of Pure Flows– not a fan for running in them though…..I wear them to work and non running activities. I know tons of people that love them though— :)

4 Amanda @ Diary of a Semi-Health Nut November 27, 2012 at 4:27 pm

This makes me want to run again! Hurt my knee a couple of months ago but I think it’s almost better!! :)

Hope you get better sleep tonight!!

5 jobo November 27, 2012 at 4:37 pm

Awesome week of training, even with the holidays thrown in! love that you are feeling so good during this training cycle!

6 Katie @ Peace Love & Oats November 27, 2012 at 5:21 pm

Haha you are welcome! And sounds like a great week of training!

7 Cecilia November 27, 2012 at 5:24 pm

Wow, you had a great week of training! I’m glad your ankle felt better. I love my Pure Cadence’s but I’ve never been able to run long distances in them. I find them better for other workouts.

8 Annette@FitnessPerks November 27, 2012 at 5:29 pm

I love seeing updates of your training!

9 Liz November 27, 2012 at 5:36 pm

Looks like a great week of training!

Curious if you normally don’t take any rest days? My body just can’t handle 7 straight days of workouts so I always take a rest day otherwise my other workouts just aren’t quality.

10 tinareale November 28, 2012 at 3:36 pm

Oh, gosh! I am a HUGE believer in rest days. Things were a little wonky since I didn’t get a normal full body workout in on Thursday and so I split it into two shorter sessions (one lower and one upper) over Fri and Sat. Typically Saturday is a complete day off for me.

11 Julia H. @ Live Young & Prosper November 27, 2012 at 7:34 pm

Didn’t do a Thanksgiving workout, but did go for a run on Black Friday! Turns out I have bronchitis, though, so attempting a run while having a coughing fit was probably not the best idea, haha.

12 Stefanie @ Thin Vegetarian November 27, 2012 at 8:08 pm

Best workout of the week was Friday; I got to do a DVD from my house that incorporated lots of weights (just can’t be done at college) and really worked my chest, shoulders, and triceps…triceps are still a tiny bit sore!

13 Katie @ Talk Less, Say More November 27, 2012 at 10:23 pm

To this day, it amazes just how much a shoe can affect your body. I’ve definitely noticed a difference with each pair of running shoes and how you may think ONE is working for you until you use another one for awhile and realize just HOW much better it is.

14 Allison @ Running Through Red Lights November 27, 2012 at 10:25 pm

I love these recaps–I’ve been a bit behind in blog reading and commenting, but I’m always sure to read these for extra motivation during the week! You’ve inspired me to work out in some form every day!

15 Bek @ Crave November 28, 2012 at 12:18 am

Best workout? Either my Grit Strength class where I increased my weights or my Body Step classes that I teach- I can’t help but love them!

16 tinareale November 28, 2012 at 3:36 pm

Never heard of Grit Strength…but it sounds right up my alley!

17 Becky Przy November 28, 2012 at 8:54 am

I love the balance of your workouts! I might have to follow a similar running schedule when I start training for longer distances. It’s amazing what a change in shoe can do! I always think the worse (stress fx) and then I change shoes and i have no pain whatsoever.

Best workout last week was my 3.5 mile recovery run, the weather was beautiful and I could just remember why I love to run.

18 Bethany @ Accidental Intentions November 28, 2012 at 10:28 am

Oof running in glasses? I don’t know if I could do that! Nice work!

19 Beckett @ The Birchwood Pie Project November 28, 2012 at 10:48 am

Even though I haven’t been running lately, I was inspired to do a 6 miler on Thanksgiving morning. There’s something about the holidays when the gym is closed that makes me want to get outside regardless of the weather.

20 Pavement Runner November 28, 2012 at 5:09 pm

Intense. I want to go back to NOLA and run…

21 Rachel B - Busy Mama December 3, 2012 at 8:13 pm

Oh man, hot yoga after a long run day sounds amazing!!! No fantastic workouts last week, it was recovery week for me (boooooorrrriiiiiiiiiinnnnngggggg) so it was a whole lot of pilates. And as much as I love the workout, Mari Winsor’s catch phrases are really annoying so it’s hard to get into it too much. I’ll take CHalene Johnson and Turbo Jam any day!!!

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