Weekly Workouts: Strength Phase, Week 1

Weekly Workouts: Strength Phase, Week 1

This week I resumed structured training for the first time since 2018. I have a couple of spring races in my sights, including a 10K that I’m registered for and a possible 10 mile race. I’m not greedy for PRs yet, but I still want to race to the best of my abilities. I ran a 48-minute 10K last spring while 16 weeks pregnant; my goal for this spring is to beat that time.

I am starting with a strength phase before tackling harder speed workouts. A C-section truly saps you of your strength, both from the procedure itself and the long recovery. This phase includes lots of hill training (in the form of the treadmill incline), weight lifting, Pilates, increasing mileage, and fartleks at fast tempo efforts (vs more intense VO2max). 

Sleep returned to normal this week after the 3- to 4-month sleep regression over the holidays – which is amazing, considering last week began with teething symptoms and ended with a cold. I would not undertake an increase in training load if we were sleep-deprived, but since everyone’s sleeping well, I am ready to push myself.  

Weekly Workouts: Strength Phase, Week 1

Monday: 6 mile run

I selected one of the Boston Marathon courses on iFit and followed that for its duration (53 minutes). The inclines were a bit more challenging on this one, with one 10% climb and several 4-6% climbs, and I really enjoyed it. By the time I finished, I was so close to 6 miles that I added on the distance in the cooldown. 

Tuesday: 30 minutes run and 10 minutes Pilates

I set the treadmill to 6.7 mph with a 0% incline for an easy run. It was a cruise control easy run, and honestly I probably could have run for longer.  After the run, I did Pilates for the first time since pregnancy. I started with a short session to ease back into it (and because I wanted to do some housework before Isla awoke).  

Wednesday: 50 minute fartlek run

I was really excited to do a hard workout! I warmed up for 15 minutes, gradually increasing the pace from 6.2-6.8 mph and varying the incline from 0-2%. I then ran 6 x 2 minutes hard, 2 minutes easy. The hard intervals were at 8.2-8.4 mph with a 1% incline and the easy intervals were 6.0-6.4 mph with a 0.5% incline. I cooled down for 11 minutes, gradually decreasing pace. 

The hard intervals felt good. My breathing wasn’t heavily labored, but I am still working on feeling comfortable with pushing the pace again. It’s weird to think that two years ago, I ran a half marathon at that pace. 

Thursday: Strength training

I have no problem hopping on the treadmill with just a little bit of coffee in my system, but something about strength training requires being a bit more awake. 

Weekly Workouts: Strength Phase, Week 1

I have to use lighter weights now than I did for even most of my pregnancy. I used 12 and 15 pound kettlebells and 8-lb free weights for this workout. 

2 sets:
15 lateral band walks
10 monster band walks
10 KB goblet squats
10 modified push-ups (on knees)
10 KB swings
10 reverse dumbbell flyes
30 sec side planks
10 single leg lowers
10 banded clamshells
10 banded glute bridges

Friday: 30 minute run

I delayed getting out the door due to dark, dreary weather – which meant that I didn’t run until Isla was awake for the day. Ryan had the day off, so I was able to run outdoors. I took Ollie with me, and we ran 3.5 easy miles at an 8:30-ish pace. 

Saturday: 7.4 mile run

I try to run outside every Saturday, but this particular Saturday, it was mentally easier to run inside. Isla was sick with a cold and the weather was cold and rainy. Sometimes, the best thing for training is what is mentally easier, if that means getting the miles done.

Weekly Workouts: Strength Phase, Week 1

I picked an hour long simulation run on the treadmill – the last hour of the Boston course, complete with a simulation of Heartbreak Hill.

Sunday: Rest day

 Sunday was as much rest as a day spent obsessively cleaning and taking care of a sick baby can be. Everything – from kettlebells in the basement to each and every baby toy – was disinfected and cleaned. I started babyproofing as well, which involved moving some furniture. By the end of the day, I was tired! 

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14 Responses

  1. The treadmill is a new moms best friend! I spent so many miles on mine during the first winter my kids were born. You are absolutely right about sometimes it’s mentally easier just to jump on the treadmill than prepare for going outside.

  2. Sorry to hear that Isla is sick. It seems that the whole world is sick right now. It’s so hard when the little ones don’t feel good! Hang in there mama!

  3. I was just thinking about fasted cardio (which I do almost daily, first thing right out of bed) vs. strength training…I do agree a little bit of “substance” serves the strength work well. NO sense in dropping a dumbell on one’s foot due to not being fully awake LOL I hope the little girl is feeling better!

  4. Aw, I’m sorry your little one is sick. That’s the worst 🙁

    You had a great week in training! I love your approach to your upcoming races, and I think you have a solid plan in place. You’re going to do great!

  5. Your treadmill workouts sound amazing! I haven’t run in one since last year? I used to run on it a lot more and would play around with the pace and incline so as not to get bored so easily. I hope your daughter gets well soon.

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