Training Recap & PFTW (Spoiler: It includes strength training!)

Planned:
Monday:  Strength
Tuesday:  5 easy
Wednesday: 5 x 400 plus strength
Thursday:  Rest
Friday:  4 tempo
Saturday:  Rest or easy XT
Sunday:  8 long
Total: 20.5 miles

Actual:
Monday: Rest
Tuesday: 6 easy + strength (WHAT?!?!?!)
Wednesday: 1.5 walk with dogs
Thursday:  Rest
Friday: 5 x 400
Saturday: 4 tempo
Sunday: 8 long, 3.25 mile walk with dogs
Total: 21 miles run, 4.75 miles walked

Well it didn’t happen on it’s scheduled day, but, Y’ALL, I did STRENGTH TRAINING!  Tuesday was easy run day.  It was also Game 4 of the NLDS day.  So that meant those easy miles would be run on the treadmill.  But for me, 5 miles is a long time on a treadmill.  I absolutely hate running on a treadmill.  Even when distracted by my Cardinals.  So I decided to break the run up.  During the planned 5 miles (which turned into 6 miles because the Cardinals were on a streak at the end of 5 and I was afraid if I stopped running their streak would end.  Shut up.  I have a sports-related superstition issue.) I stopped twice and did a round of core, pushups, squats, and triceps each time.  It helped break up the monotony of the treadmill, and I was sore and could tell I did something, so it worked.  I may be onto something there.

2014-10-07 18.40.01

Without a doubt, the worst workout partner ever.
Without a doubt, the worst workout partner ever.

I had a dermatology appointment after work Wednesday and was positively exhausted by the time I got home (thanks to only getting about 2 hours sleep the night before), so I took the dogs for a walk and called it an evening.

2014-10-08 17.43.07

Happy Harley
Happy Harley

Friday I came home from work all kinds of crabby and sooooooo sleepy.  As soon as I got home, I took the dogs out to pee, then came in and sat down with the cat in my lap and fell asleep petting her.  It literally couldn’t have been more than a minute after I sat down.  And I didn’t wake up until my phone woke me up when a friend texted half an hour later.  I guess the power nap did some good because I woke up ready to run.  It was pretty crappy outside, so I hopped on the treadmill for 5 x 400s.  I did something a little different this week.  I have always done 400s with a recovery 400 in between, but this time I cut the recovery back to 200.  (Well, in this case to .15 mile for the sake of treadmill math.)  It worked out pretty well!  The 400s weren’t as fast as I do them at the track, but that’s the norm for me.  I never run as fast on the ‘mill as I do outside, so I’m happy with how it worked out.  I think I’ll stick with the 200 recovery.

Saturday I had a really decent four-mile tempo run.  I walked for just a few seconds at the end of the third mile to catch my breath and let a side stitch release a bit, and then the fourth mile was my fastest, so I’ll take it!

Sunday I upped my long run by a mile again to 8 miles this week.  My legs were definitely feeling the 400s and the tempo run from the previous two days (I have GOT to stop doing that!!!), but it ended up being a good run at a pace 6 seconds per mile faster than the seven miles the week before.

Yeah, it's all smiles after 8 miles until you step in the shower and discover the underboob chaffing!
Yeah, it’s all smiles after 8 miles until you step in the shower and discover the underboob chaffing!

PFTW:
Monday:  Rest
Tuesday:  5 easy plus strength (I liked the way it worked out Tuesday, so I’ll try that again.)
Wednesday: 5 x 400 plus strength
Thursday:  Rest
Friday:  5 tempo
Saturday:  Rest or easy XT
Sunday:  RnR St. Louis Half Marathon!
Total: 26.1 miles

Advertisements

4 thoughts on “Training Recap & PFTW (Spoiler: It includes strength training!)

  1. No! Not the dreaded under boob chafing!

    That is a really fun way to fit in some strength moves! And I say, stay on the treadmill for your team if it means you are running longer! 🙂

    Wouldn’t that be nuts if it was the Royals vs the Cardinals again?! DUN DUN DUN!

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s