Last week (and in recent weeks), I embraced what each run gave me. Treadmill because of icy sidewalks? Just embrace the fact that I can still run and use the tools I have to make the treadmill interesting. VO2max intervals in 20 mph winds? Just embrace the conditions and the hard effort and do my best.
As a result, I had a really good week of training. I did not quite meet my mileage goal, but I had several strong runs and met my goal for strength training for the week.
Monday: 5 mile treadmill run & strength training
I woke up early to squeeze in a quick run before my mom left. Large patches of ice were everywhere (thankfully, they melted by mid-afternoon), so I opted for the treadmill. I set the incline to vary up and down and kept my pace light and easy for 5 miles.
In the evening, I went to the gym to strength train while Ryan ran on the treadmill.
3 sets of:
4 negative pull-ups
10 MB single leg squats
10 MB slams
10 MB cross-body lunges
10 MB Russian twists
10 single leg, single arm cable rows
10 dynamic MB planks (knee dips, mountain climbers, cross-body mountain climbers)
10 lateral band walks
Tuesday: 6 x 3 minute VO2max workout (7 miles total) & Pilates
I like this workout because the intervals are just long enough to stress aerobic capacity but not too long to be mentally challenging. I warmed up with dynamic stretches, a 15-minute warm-up run, and a few strides. The first interval was directly into a headwind and I ran a 7:02 pace – not exactly what I was hoping for. But you cannot judge a workout by the first interval, so I just kept running hard for the next interval (also into a headwind) and settled into a 6:28 pace. The rest of the interval were all around 6:30 pace, give or take a few seconds per mile.
In the evening, I snuck in a bit of core work with a 12 minute Pilatesology workout. I underestimated how hard 12 minutes could be; this was an advanced workout and it made my core burn!
Wednesday: 5 mile easy run & strength training
I broke the run into two parts: first, two very easy miles with Charlie, immediately followed by three easy miles with Ollie.
Lately, I have really enjoyed using the kettlebell and mini band for strength training. I make myself add in plyos at least once a week as well. I actually had fun during my strength training workout! I can feel myself getting stronger as well, and I think the strength has contributed to faster paces on my runs.
3 sets of:
4 negative pull-ups
10 kettlebell swings
10 kettlebell sumo squats to high pull
10 kettlebell single leg deadlifts
10 kettlebell snatch & press
10 plyometrics (jump squats, jumping lunges, power skips)
10 banded single leg bridges
10 banded monster walks, forward and backward
Thursday: Rest day
Of course, the weather was perfect on a rest day. The temperatures were in the mid-40s and the sun was shining. I took the dogs for a couple walks to enjoy the fresh air and soak up all the vitamin D I could.
Friday: 12 mile progression run
This run did not feel long at all – in a good way. I ran the first 7 miles at a comfortable effort with Ollie, going up and down some gentle rollers. I quickly dropped him off at home (a 60-90 second stop), I finished off 5 miles with the final 2 at half marathon pace. I miscalculated the turn-around point and accidentally ended up finishing on a 6% gradient on a curving gravel trail, which slowed me down a bit.
This was a good run! The last two miles were 7:16 and 7:28 and the hard effort felt challenging yet sustainable. The only bad part of this run was afterward, when I spent about 20 minutes attempting to regain dexterity in my hands. My hands have been very sensitive to the cold lately – turning purple and losing dexterity in temperatures as warm as 40 – and a hard effort can only make these symptoms worse. I thought the thumbholes on my arm warmers would help me, but no such luck!
Saturday: 5 mile run
Ryan and I had the intention of running 8 miles on Saturday, but he had a rough day and called it early. His race is in one week so I wanted him to call it quits – his training is already done and the hard effort (including a hard mental push) should be saved for race day.
Sunday: 17 minutes Pilates & Skiing
Before we left to ski, I squeezed in a short Pilates session for a bit of extra strength training. I’ve been feeling strong and efficient thanks to strength training lately.
Fresh snow fell Sunday morning, which, while it made for great skiing, created awful road conditions. It took us 2.5 times as long to drive to the ski center, and almost 90 minutes were spent in standstill traffic in the final 3 miles of our trip. To say it was ridiculous is an understatement. We still got in about 2.5 hours of really good skiing and enjoyed the time on the slopes we had.
That’s 95 inches of snow at the base! I love how we can drive 70 miles and ski, yet enjoy sunny spring-like temperatures where we live.
How was your week of running?
Where in your training do you feel your strongest right now?
Receive Weekly Running Tips & Motivation
Subscribe for my weekly newsletter and receive a free download of injury prevention exercises for runners.