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.
Tuesday: Off
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.
Thursday: Off
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:
Fantastic week, darling! And I’m with you on adding that extra few seconds just to make it even on the mile. Ugh. I just can’t live with a 2.98 mile run, or anything like that. If it’s past .75, I might as well finish it out, dangit.
Tiffany @ The Chi-Athlete recently posted…The Prettiest Picture I’ve Ever Taken [And Challenge Reflections]
Thank you! I felt good about it. And I’m exactly the same way – if it’s a quarter mile or less left, I’ll circle the block if I have to! 😉
What a great charity to run for Carly! I think its awesome you would dedicate your running to them. Your workouts sound so intense! Good luck! 🙂
Britt@MyOwnBalance recently posted…How to Squeeze in a Lunchtime Workout
Thanks! I’m really inspired by David’s House and the people who run the charity are just amazing. This is my first time running for charity (it was to make me get out of my comfort zone – I hate the idea of asking for money, even when it’s for a charity!) but I’m so glad I signed up.
I always have to make my runs an actual number…like an 8.8 mile run would just kill me. haha- OCD a little,perhaps?
I love working towards a PR- that’s my plan this year for September:) Great week for workouts for you:)
Heidi @ Idlehide recently posted…Anointment Baby Skin Care GIVEAWAY
The lovely thing about post-baby running is that everything is a post-baby PR for a while! (I went with that for a year after I had Roman!!)
Great running week! That’s some good strength training you got in as well. You’re neighbor is funny.
Love the charity you’re running for!
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Thanks Carla!! Yup, making the strength training a priority now. And yes, my neighbor made me laugh. 🙂