This past week of workouts was very similar to what I have been doing most weeks recently. I followed my plan from last week without changing much, and have definitely been feeling better about my running. Dare I say I am over my running slump? I hope so!
After Sunday’s rest day last week I was ready to run on Monday. I included some hill repeats which I haven’t done in a while. I switched up my Thursday tempo run after reading Laura’s post on Amanda’s blog about 10k training, and followed one of the workouts described in this post. This had me doing shorter intervals at faster speeds and my legs actually cooperated for the first time in months! I was also able to add a fast finish on to Saturday’s 8 miler, finishing it up with the last 2 miles at 10k pace.
Monday: 4.6 miles with hill repeats at the end, core work, foam rolling in the evening
Tuesday: Strength training (I did Body Pump on YouTube again)
Wednesday: 3.2 miles easy, core work, short yoga routine (about 10 minutes), foam rolling in the evening
Thursday: Hip exercise, 6 miles following this workout:
1 mile warm up, 4 x 3 minutes hard at 10K goal pace, 3 x 2 minutes hard at 5K pace, 2 x 1 minutes faster than 5K pace (jog easy for 1 minute in between), 1 mile cool down
My Garmin was not cooperating at all during this workout. I know where I am when I usually hit the 1 mile mark and my warm up is over, and my watch didn’t beep. I looked down and it said I had only run a 1/2 a mile at a 20 min/mile pace! I stopped it and started it again as I began my workout, and luckily this workout was based off time and not distance, so I was able to just do it based on effort. It started to show expected paces again about halfway through the run.
Foam rolled in the evening.
Saturday: 8.3 miles with last 2 at 7:30 pace. I figured I would add in a little tempo run into this because it wasn’t very long and I didn’t do long intervals at 10k pace during the week. I felt pretty good considering it was the end of the run, but most of that section was downhill, so that definitely helped!
Sunday: Easy recovery yoga and foam rolling
Total: 25.3 miles
Walked: 20.55 Push-ups: 4 days
Yearly Total: 526.8/2016
Last week Meg asked why none of my miles ended on even numbers. This week most of them didn’t either (and the 6 miles was a guess because my Garmin wasn’t working!) I used to always make sure my runs ended on a whole number but then I started to force myself to not worry about it (as long as it was over the number…I would hate ending a run on .95 or something!) So now I don’t really pay much attention to it but I sometimes run a little extra once I hit my planned number if I don’t feel like stopping just yet.
Do you try to end your run on a whole number or do you not care?
What was the last workout you did that made your core burn?
Do you sometimes have issues with your Garmin?