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.
[Tweet “Snohomish Women’s Half training week 2: embracing the effort #weeklywrap via @thisrunrecipes #running #halfmarathon”]
How was your week of running?
Where in your training do you feel your strongest right now?
24 Responses
Glad you’ve been feeling so good and all the strength training is helping so much! Running into a headwind is the worst. You did great with all your workouts this week!
Thank you! Headwinds are the worst – although the tailwind is pretty nice!
I love that you are maybe kind of sorta of liking strength training! I think it’s like everything – find what makes it enjoyable for you! And hurray for fresh snow but boo to the accident and traffic!
Thank you! I have really been enjoying the mini band workout you shared!
What a week!! You’re so right about that first interval – you can’t let it get you down. Nice job hanging in there and bringing that pace down. That’s awful about your hands! Mine can get pretty bad sometimes so I know the feeling but it only happens in extreme temps for me. I hope warmer weather is on the way for you and your fingers!!
And OMG about that drive to the mountain!!! That is truly horrible but glad you were able to ski it out… Here’s to another great training week – go get it!
Thank you! I don’t know what’s been up with my hands – they’ve been worse than normal – but hopefully spring temperatures will help!
You squeezed in lot of strength training! Nice work this week! And that is crazy that you have snow for skiing nearby yet mostly warmish temps. Best of both!
Thank you! It’s amazing how different the weather is just 60 miles away!
Way to keep up with the strength work throughout the week! Pilates is AMAZING for core work and I enjoy mixing it in as well. It looks like you had a solid week! Keep it up!
Thank you! I love Pilates for core work – it is so effective!
I like the positivity you bring to every workout. No matter what obstacles are thrown your way, you just persevere. It’s a goal that I continue to work on.
But that traffic. That is a reality of living near a big city–driving into Chicago is always a crapshoot for me. I live 25 miles from downtown but it can take me anywhere from 35 minutes to 90+ to get there. It’s hard to stay positive when sitting in traffic!
Have a great week!
Thank you! Seattle traffic is like Chicago traffic – it’s such a crapshoot and so insanely stressful. I hope you have a great week!
I’m not really training right now (thanks, injuries), just running. But I do feel strong with strength training since I’ve been doing BodyPump classes and increased the weights. You had a really awesome week of training with a lot of variety- not just running but also pilates, strength, and skiing… to become a better all-around athlete!
I’m with you on the weather. I try not to complain about any of it, it may not be the weather I want but it beats not being able ot run or being so injured you can’t run (I still can’t do workouts/speedwork, but still, I can run easy at least).
Thank you! Bad weather does not beat not being able to run – or being stuck on the treadmill!
Great week of workouts. I love short and intense workouts! I bet hat 12 minutes of that core workout was no joke!
Thank you! It is always impressive how hard even 10-15 minute workout can be!
I actually kind of hate thumb holes – they leave your thumbs out in the cold! I usually pull my entire hand into the sleeve/arm warmer, but I realize the sleeve thing doesn’t work for most people.
That’s clever – I need to try something like that!
those 10-12 minute workouts (yours pilates, mine pure barre) are totally killer! even my 5 minute workouts like that are insane! they really pack in the work lol
They really do! My favorite Pilates workouts have been the shorter ones recently because they are all work!
It sounds like a really good week and a very balanced training schedule which makes ALL the difference. I am seeing a bit of more consistent faster paces and am very happy about it… although I know I could still be a bit more disciplined with my training.
Thank you! That’s awesome that you have been running faster paces!
I’m always amazed when we go to Colorado on spring break. It’s over 50 degrees in town and you just know there can’t be much snow on the slopes. And then there it is — 80 inches worth. It’s mind blowing. My fingertips lose blood and become numb. It’s known as Raynaud’s syndrome. Do you think that is what you have too? Great effort this week! Thanks for linking.
I haven’t talked to a doctor about it, but I do wonder if I have it – it’s not uncommon for my hands to turn purple-ish then red. And thank you for hosting!