Weekly Workout Recap!

I secretly wanted to run more miles this week than I did last week. Last week's total was 28. This week, I hit 30! I think I would like to hover between 20-30 miles for the time being. I don't think I need to do 30 every week or anything. I do have a half in December, but that is eons away... And as long as I just keep a long run base of 10 miles, I should be go to go.

Since I am trying to run more, my lifting has taken a back seat. I have not been lifting lower body because last time it bothered my knee. I want to save my knee for running. I still have to figure out how lifting fits in to this whole knee situation. So I only lifted twice this week, but considering I was lifting like 4 times a week for... probably several months, I guess it is okay to ease back a little!

Here's what I was up to!

10 neighborhood miles! I was going to do 8, but when I was done, I psyched myself up to do 2 more!

I ran 3 easy miles and have very consistent 8:30 splits (not on purpose, just ran what felt good), then I lifted at home.

Chest @ Home

Chest Press- 5x10x25lb

Push Ups- 6x15

Bicycles- 4x40

Stability Ball Pass- 4x8

Shoulder Press- 4x10x20lb

Tricep Dips- 3x15

Planks- 6x30sec

I cleaned up my push up form. It was something I was self conscious about but I think I made it a lot better.

7 neighborhood miles in the rain. It was either drizzling or POURING my entire run. But it wasn't scorching hot so I can't complain! Here were my splits:

8:50, 8:30, 8:27, 8:18, 8:04, 8:18, 7:55

Since I did 20 miles in the past three days, I figured I better give my legs a break. I lifted back while watching trashy TV.

Back @ Home

Wide Grip Pull Ups (w/ band asst.)- 5x5

Bicycles- 4x40

Rows- 5x10x25lb

Close Grip Pull ups (w/ band asst.)- 5x5

Stability Ball Pass- 4x8

Bicep Curps- 3x10x15lb

I have been trying to figure out just how much assistance the band gives me. I am not sure there is a way to tell exactly. All I know is when I use the assisted pull up machine at the gym, I am able to do 10 reps with 16lbs assistance. When I use the band at home, 5 reps is just fine and dandy!

Hill repeats! I know, can you believe it!? I haven't done hill repeats in... forever. I ran about 1.25 miles to a moderately steep hill that was about .2 miles up. I ran up and down it six times and then ran back home. I didn't sprint up it or try to go fast. It was simply run up, run down. Maybe next time I will try to push myself a little bit more.

5 neighborhood miles... WITHOUT MY MP3 PLAYER. It decided to die just in time for my 10 miler on Saturday. It came back to life on Sunday. Today, it died again. I played mental games with myself. First I decided I'd only do 3 miles but I would lift after. Then I decided 4 miles. Then I thought, "Well, if I do one more mile then I won't force myself to lift." And that my friends is how I tricked myself into doing 5 miles without my podcasts.

My splits: 8:43, 8:35, 8:16, 8:08, 7:53

Have you noticed that 90% of the time my paces progress quite drastically from the beginning of my run to the end? I know my last miles are always fast because I am like "Yay, I'm soon done!" My first mile is probably slow because I am just warming up. And all the miles in between... I just feel like the farther I go, the better my legs feel and the more I get into a groove. Do you guys think this is bad, good, or neither? Does this happen to any of you?

Another neighborhood 5 miler. This one was HOT but I can't complain because my MP3 player decided to actually WORK! I was ecstatic! My splits weren't too crazy on this one... besides the last mile, pretty consistent paces.

My splits: 8:37, 8:31, 8:33, 8:24, 8:05

What do you guys think about my negative split situation? Good, bad, or doesn't matter?

What was your best workout this week?