A reflection on this week: June 25th-July 1st.
Monday: Ran a short ‘recovery’ distance of 1.85 mi (the distance of the loop I run in my neighborhood according to Google Earth). I am trying to get into the habit of running a short distance the day after my long days (Sundays), so I can establish a post race routine. Overall I wasn’t very sore from the day before (having only run 4mi), but that’s a good sign right?
Tuesday: Rest day! I walked my dog of course, but I didn’t do any running or cross training. Good thing too since my knee was feeling a little funny.
Wednesday: Completed my first interval run of the training season! I did a total of 3 miles (+0.6mi warm up/cool down). I ran for 1-2min at a regular pace, then ran at a faster pace (varied from 60-90% exertion) for 20-30seconds. Note to self: Wake up earlier! I had every intention of waking up early and getting it over with, but I didn’t sleep well the night before, so I slept in a bit. I paid for it because I ran during the middle of the day when it was quite warm. In the evening I went to a power yoga class and took my dog for a short walk. Lots of exercise!
Thursday: Cross-training day! Instead of swimming, I did interval cycling on a gym bike for 40 min followed by 20 min core work and stretching. I noticed my upper body was sore from power yoga and my legs were a bit sore from the interval run.
Friday: First of all I have to give myself a pat on the back for waking up at 6:30am to go to the gym! Really didn’t want to get up, but I forced myself to get my butt out of my nice warm bed. At the gym I did a 3mile tempo run (plus a little for warm up/cool down) since I can set the treadmill to a speed and just keep up. I started off at a regular ‘race pace’ because I was still tired and my legs were a bit sore from the cycling the day before. I did eventually loosen up, but I made sure to do lots of stretching afterward. When I went to shower, the warm water was pretty much depleted (ugh). It actually turned out to be refreshing, albeit on the cold side… And since I was starving after the gym, I bought lots of stuff at Trader Joes. See the post Shopping on an empty stomach.
Saturday: Rest day. Walked the dog and cleaned the house. Yes the term ‘rest’ is as a relative term. I didn’t run, but I was busy!
Sunday: On my long run day today, I did another 4mile run (technically 4.4mi). My body is slow to adapt, so sometimes I need repeat weeks. But, next week will be my first 5miler of the training season! Last time I ran 5 miles was sometime last year. Jeez! And I am a little slower than I used to be. Right now my long distance pace is around 10min/mile, when it used to be around 9min/mile. Good thing I am doing interval and tempo run training (and that I have another 14 weeks)!
LBHM stands for: Long Beach Half Marathon. So for any future posts about training, I will have the week # followed by the acronym for the event 🙂