Back at things this week after last weeks 7 day running hiatus. By Monday I was ready to go again, although fresh legs are weird legs when it comes to running. I felt like I was going much faster than I actually was for that first run back.
My goals this week were to get back into a routine, and also be consistent with my running as well as the detail work that I tend to go in waves with. In my head I was shooting for 40-45 miles this week, with 1-2 strength workouts as well as 1-2 general fitness sessions (loop bands, core, dynamic stretching).
This week also included the first race in our local Freezeroo Series. I did 4/6 of the races 2 years ago and felt it really helped me stay motivated in the winter and get my butt outside more often. The 6 races are all different distances, and take place every few weeks between now and the end of February. This first race was the Don Curran Memorial 5k. The weather wasn’t very “Freezeroo-ish”, so I busted out an 18:49 in shorts and a tank top with gloves and didn’t freeze. I was second female, but the first female in the series so I start with max points. My first 2 miles were 5:58/5:59 and then I slowed slightly for the last mile, but I’m making progress on those sub-6 miles!
The rest of the weekend kind of went downhill with regards to running. My long run Sunday ended up getting cut about 2 miles because I really wasn’t feeling great. I have no reason to push for the miles just yet so I am not concerned. My stomach was revolting and my legs were just saying “no” repeatedly- so I tried to be smart and listen. I also opted not to do the stability exercises I had planned for the afternoon- christmas tree hunting, football, and other stuff won out.
Monday: 6ish miles after work followed by 20 minutes of stability loop band exercises, core, and dynamic stretching
Tuesday: 5 mile group trail run after work. This was a fun way to get out on the trails and some easy paced yet challenging (1300+ ft/gain) terrain. I am running a double loop race on this course in a few weeks so it was nice to see where the tougher parts are….no surprises!
Wednesday: 30 minute recovery run on treadmill followed by 25 minutes of Core/Chest/Back strength work.
Thursday: Cutdown track workout: 2 x 800, 3 x 400, 4 x 200, 4 x 100. 6 miles total w/warm-up, cool down and recovery jogs. I also did a few minutes worth of form drills before the workout, something I try to do whenever I am at the track. I really love these shorter cut down workouts to increase turnover a few days before a race!
Friday: After work I did a 3 and a half mile recovery shake out run, followed by 6 x strides.
Saturday: Warm-up, 5k race (18:49), cool down
Sunday: 12.5 mile ‘long’ run.
Weekly Totals: 43 Miles, 1 strength workout, 1 stability workout/loop bands
Beers Drank: Fireside Chat, Snowdrift Vanilla Porter
Next weeks plan/goals: With my mileage I’d like to see another little increase as I get back into base building, but nothing crazy yet. Another week of consistency with the ‘other stuff’ is a big priority, if not more than the mileage is. Last goal, survive the WTF 10 mile trail race I’m doing (I hesitate on the term race, because I won’t be running fast!).