Last week's training went well (minus one day). You'll hear all about it below...
Total weekly miles: 36
My goals for the week were get in core/strength training at least twice and to follow the plan. I accomplished both!
I pulled out this fancy book that I got back in 2006. At that time I was supposed to follow the program in it to prepare me for the cross country season that fall. I hate to admit it, but I probably did only three workouts out of it that summer.
We no longer have Comcast, which means that I can't watch their fitness videos on OnDemand. It was so helpful to have this book and I was surprised to find it as we were unpacking. I did three days of strength training, following the three days of training for Week 1. Phew!! It's so awesome to have a strength training plan designed for runners, and one that I can (so far) do within the comforts of my own apartment.
As for the daily runs, I managed to get in some good workouts and found a running route that I enjoy. It turns out that DC might actually be hillier than Vermont. I feel like 45% of the time I am running uphill, 45% I am going downhill, and the remaining 10% of the time is on flat terrain. Hmm.....
Monday: A nice, easy 5 miler. I was trying out a new route, but thought I had missed a key road and turned around. Turns out I was one block away from the road I was looking for. I came back and tackled day one of the strength training program.
Tuesday: 7.6 miles and a speed day. Warmed up for 10 minutes before doing some intervals. The program called for a 400, 800, 1200, 1200, 800, and 400 with a 400m jog in between. However, I wasn't very good at locating the AU track and decided to just do intervals during my run. Instead of a 400, I ran 90 seconds. Instead of an 800, I decided to go with 3:20 minutes of running. And for the 1200m, I ran 5:00 instead.
I did them a little slower (I hope) than 10k pace and felt wonderful. Each time I got to an interval it just so happened to be while I was running uphill. Therefore, I call it a speed and a hill workout day.
Thursday: Another 5.75 miles. I finally made it to that street that I missed on Monday, but once on it, forgot how far down I was supposed to run before turning back home and cut in too soon. The run ended up being short so I added on a little around the apartment before doing another weight workout.
Friday: Ran 5.7 miles, picking up the tempo to be under 8:00/mile. I finally nailed down that running route that I had been trying to do all week! It's funny how much longer loops feel to me than out and backs. When I got back I kept thinking that I had ran all over the city, and it felt like I had done more miles than I actually did.
Saturday: Did the 5.7 mile loop again. It was hot. I came back and looked like I had ran through a sprinkler. It was another weight day, and I realized that I really need to get a pair of 5lb weights so I'm not struggling with my 10 pounders anymore.
Sunday: 6.8 miles? I guess not every run can go well for me. This was bad from the start. Tom and I planned to run toward and around the Mall, but our route was interrupted by many red lights. I wasn't feeling well and was very tired, and when that was combined with the red lights I got very frustrated. I had hoped to get in a solid 8, but it was 90 degrees and my body and mind just hated me. I turned home, defeated for the day.
My goals for this week:
1. Keep up with the strength training program
2. Follow the running program exactly, getting in a solid "longer run" next Sunday
3. Plan to go to a group run somewhere in the city, and actually do it!
This week, while I was running the speed workout, all I kept thinking about was how I wish I knew what my pace was and where the mile markers were. It's the first time that I've really, really wanted a Garmin. In the past I have been totally against them, believing that it is more beneficial to run based on how you're feeling for the day, not based solely on time. However, I think it is important that when you are following a training program that specifically asks you to do timed workouts, that you need to be able to do them. Perhaps, when I begin bringing in an income, I will not only buy a bike to get me around the city, but will treat myself to a Garmin?
1. What do others think about out-and-backs versus loops?
2. Tell me your opinion about Garmins! Are you for or against them?