A blog about my life, fitness and fun! (...and maybe a few cat pictures...)

A blog about my life, fitness and fun! (...and maybe a few cat pictures...)

Saturday, August 29, 2015

Weekly Workout Recap

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I feel like I had a great week of workouts!

32 miles
3 lifting sessions
1 long, hilly run
2 speedy sessions!
My hip pain is totally gone.
My knee/IT band pain... I'm not letting it hold me back. I am just doing
what I want to do and it is not making it better or worse.


9 Miler w/ my Daddio!

You can read more about this fun adventure here.


3 miler around my neighborhood. My legs were surprisingly fresh, so I continued to push throughout the run until my last 1/3 mile was under my 5k race pace!

Mile 1- 8:17
Mile 2- 7:58
Mile 3- 7:21

I am counting this as my speed work for the week. Do you think it is okay to count speedy runs as your speed work? I just get so anxious anticipating speed work that sometimes mid run I will decide to go faster and faster so that I could count it as speed!

Then I went home and lifted BACK.

Band Asst. Wide Grip Pull Ups- Reps: 8, 6, 7 6, 7
Dumbbell Row- 4x10x25lb
Bicycle Crunches- 4x40
Band Asst. Neutral Grip Pull Ups- Reps: 8, 8, 7, 7
Stability Ball Pass- 4x8
Bicep Curls- 4x10x15lb
Stretching/Rolling












It was the first day of school so I figured the best way to prepare was to run 7 neighborhood miles! I felt like I was going fast but my paces were actually kind of slow! Maybe from the speed work yesterday? Who knows? Sometimes I think it is useless to try to figure out my body!







5 neighborhood miles.








3 neighborhood miles, then chest @ home.

Warm Up: Stretching, chest press, shoulder press, rotator cuff

Chest Press- 4x10x25lb
Bicycles- 4x40
Push Ups- 4x40
Shoulder Press- 4x10x20lb
Stability Ball Pass- 4x8
Tricep Dips- 4x15
Stretching




Speed work!

I know I said Sunday counted as my speed work but I sort of forgot about it!

1/2 mile warm up
800x5 (with 400 recovery in between)
1 mile cool down

800s were anywhere between a 6:50-7:40.
I was having trouble keeping them consistent. 7:20 was my goal but like I said I wasn't very good at that!


Back @ Home

Warm Up: stretching, asst. pull ups, shoulder pres, row, rotator cuff

Band asst. wide grip pull ups- 5x6
Rows- 4x10x25lb
Bicycles- 4x40
Band asst. neutral grip pull ups- 4x6
Bicep Curls- 3x10x15lb
Stability Ball Pass- 4x8
I hope you had great workouts this week too!

Do you ever decide mid run to count something as speed?

10 comments:

  1. Very nice week in workouts! You are back to running almost every day and that is wonderful. I actually decide at the end when I see my pace if I will consider it "speed". You know I don't do anything special but go out and run but some days (today for instance), my pace it a good 30-40 seconds faster so I "claim it". Happy Saturday, Meg.

    ReplyDelete
    Replies
    1. That's cool that you were super speedy today! It is so nice to have those days. Hope you have a fun weekend!

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  2. Definitely ok to count a run like that as speed work! I also think its fun to sometimes do a run like that unplanned...definitely removes all the pressure we feel about it beforehand!

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    Replies
    1. Yes, I don't know what I get anxiety about speed work but I do, and deciding mid run or right before a run helps. :)

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  3. I have decided mid-run to make the run a tempo run! Looks like you had a great week of training. Hope that IT band calms down.

    ReplyDelete
    Replies
    1. Thank you! I have almost given up on figuring out the IT band. Running is hit or miss. The only thing I KNOW that bothers it is lifting lower body... which sucks. :( I miss that so much.

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  4. You are kicking butt! If I run fast for 30 seconds, I am like hmmm....speed work lol Seriously, I have done none and I worry a little.

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    Replies
    1. I know you are focusing on getting through the heat and humidity. You can do speed in the fall!

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  5. Your workouts are always so solid and very organized on your blog. I'm sort of all over the place with everything else but running...lol.

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    Replies
    1. I think I just try to follow a pattern because I have not been writing any of this training down until after I do it! Definitely have been slacking on the lifting but that is because I have been purposefully trying to run MORE.

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