Training Recap & PFTW

Not my best week.  Not by a long shot.

Monday & Tuesday – Rest days.  I had planned to go to CrossFit Monday again, but when I logged onto Wodify that morning and saw the wod I changed my mind.  It was a team wod and I HATE those.  I didn’t even squeeze in a walk with the dogs after work because of the stupid-ass time change.

Wednesday – 5 x 400 plus a little bit of strength… just some pushups, core work, and squats, but hey it’s better than nothing.  That night when I went to bed everything was just peachy, but when I woke up in the middle of the night to pee, my IT band let me know LOUD AND CLEAR that it was pissed.  I haven’t had so much as a twinge out of it in a looooooong time until that night.  I wasn’t going to start foam rolling at 2am, but I hit the foam roller hard when I got up that morning.

foam roller

Thursday – Super, super easy 5 miles.  Like ridiculously easy.  I think I dozed off once.  haha  I wore my heart rate monitor again to see just what it runs on super easy effort and it was still a 166 average.  Screw it.  I’m done with paying attention to the numbers.  I’m only going to judge by perceived effort.  I may check it periodically just out of curiosity, but I’ll never be able to use it as a training tool.  Also lots of foam rolling.

Friday – Beautiful sunny 2-mile lunchtime walk with the dogs, plus abs, pushups, and squats again.  And more foam rolling.  Several times.

fall

Saturday – 5 easy.  One of those miles was done with the dogs.  I had taken them to the park for a walk and they were feeling quite spunky, so we picked it up to a run for a mile.  We did a total of 2.25 miles, then I came home and ran 4 more easy miles for a total of 5 miles run and 1.25 miles walked.  More rolling, and I think I finally rolled out the last of it.  Whew!  Nipped that one in the bud!  (I got up that morning and made the last-minute decision to run a 10K, and that didn’t exactly happen…but if you followed me on Instagram you’d already know that!)

2014-11-08 12.09.49
So. Many. Squirrels.

Sunday – Sunday sucked, y’all.  It sucked so damn hard.  The plan was 11 miles, and when I first set out I felt great, but that didn’t last long.  I brought a Huma gel with me to take around the halfway point, but I took it around mile 4 hoping for a little pick-me-up.

2014-11-09 09.12.19

It boosted me through the next couple of miles and then I bonked.  I was DONE.  I gave up the fight at mile 9 and walked the last two miles home.  I felt so defeated.  Ah well… it is what it is.  I guess I was due for a shitty run.  Onward to next week!

PFTW:
Monday – Walk
Tuesday – Strength + 6 easy + walk
Wednesday – Walk
Thursday – 6 x 600 + strength
Friday – 6 easy
Saturday – Strength or spin + walk
Sunday – 11 (rematch)

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4 thoughts on “Training Recap & PFTW

  1. I love that you still have so many leaves on your trees!

    Ugh, sorry about the less than stellar week 😦 I hope things click this week!

    And I am very interested you are dropping the HR method. For how long were you using it? (I’ve always been too lazy to, but I know people who swear by it 😉 )

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    1. I’m completely on board with the premise behind the method–run slow to run fast. My half-marathon PR came while I was in marathon training doing NO speed work whatsoever! I just mean I can’t use the standard HR formula (220-age=max) to determine exertion. I’m just gonna have to go by “if a run feels easy, it’s easy” because my easy HR is someone else’s balls-to-the-wall HR. haha If I go by the “easy runs at 75% of max HR” rule, that would put me around 140 BPM. I would be walking my runs. Literally.

      Date: Tue, 11 Nov 2014 21:46:17 +0000 To: pamfrench@hotmail.com

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