I decided after looking at last week’s training log that I was missing some strength training. You know I’m a huge proponent of strength training for runners, so I’m glad I started doing these weekly updates to have a visual reminder of where I’m lacking in my training.
Here was my week of training towards my big half marathon PR quest!
Monday: Strength training. I got to the gym and got some lifting in. Lunges, bench press, assisted pull ups, kettle bell swings, planks, deadlifts.
Wednesday: Speed work. It was cold and windy out, so I chickened out and headed to a treadmill. 20 minute warm up, 5 two-minute repeats and a 20 minute cool down. My hamstrings were still sore from Monday, so I appreciated the 20 minute warm up, for sure.
Friday: 40 minute tempo run and 25 minute strength training. This was the tempo run I was dreading, with 20 minutes at a 7:30 min pace in the center of a 10 minute warm up and cool down. I was right – it was hard. I followed it up with a quick strength training session. I’m terrible at taking gym selfies in the mirror, as you can tell. 😉
Saturday: 30 minute recovery run, at 8:00 to 8:30 pace. I got soaked in the rain. One of my neighbors good-naturedly asked me if I was dedicated or just crazy. Sadly, I forgot to charge my Garmin, so I had to go old school with my watch. (This is where running for a certain time period rather than mileage came in handy. I had no idea of what my mileage was, so I had to run by feel and was really happy when I worked it out at home that I was right within my pace window). Also, I broke out my kettle bell at home and did another quick strength workout: some swings, snatches, squats and sit ups. It was a very alliterative workout.
Sunday: Long run. This one was 1 hour, 20 minutes. It was at an easy pace, which felt good after a couple of tough workouts this week and I definitely appreciated it being a little shorter than usual. I averaged around a 9:05 pace throughout, without really checking my splits, which I was happy about. (Oh and you know I tacked on nearly 2 minutes so I could make it an exact 9 miles!)
Miles for week: 24.3
Who I’m running for:
David’s House offers support and somewhere to stay for families of children receiving treatment through the Children’s Hospital at Dartmouth-Hitchcock Medical Center. It was founded by the family of David Cyr, a little boy who passed away at age 5, after battling cancer for 3 1/2 years. David lived close to the hospital. When he realized that other families couldn’t go home to sleep and shower and eat – that they had to sleep in chairs, in hospital rooms – he wanted his parents to invite them to come stay at his house. After his death, his family founded David’s House, to realize his dream. Families can sleep, shower, relax, prepare meals and have one less thing to worry and think about while their little ones are being treated nearby. I’m proud to be running 13.1 miles for this charity.