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.
Friday: 3.2 miles, short strength training sessions (I did this 10 minute workout again), core work (I followed the workout in this post and I definitely felt the burn!!)
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?
Thanks to Holly and Tricia for hosting the link-up!
so glad you had a better week of running! I never gave thought to ending on odd or even numbers. lots of times I end at random mile marks just because I reach my house and can’t always finish off the mile or half mile.
Sometimes I’ll just run down my block past my house if I want to hit a certain number. Or there are little sections in my neighborhood that I’ll add on. But really those fractions of a mile don’t mean much anyway!
Sounds like you had a good week !
I always finish my runs on an even number or even time.
I hate it when my watch acts up. I have a Nike tom-tom and once it picks up the signal, I never have any issues but sometimes it doesn’t pick up the signal. Gggrrrrr.
That sounds really annoying! That used to happen with my old Garmin quite a bit.
My abs are burning right now because I just did a shit ton of bicycle crunches and I did a bunch of them yesterday too so I didn’t reallyget any rest on those muscles!
I do not end on an odd number if I can help it. I think it is because I normally have a set number of miles in my head that I am going to do so I do feel done when I hit it. Also, I only wake up with enough time to do what I planned. If I did extra, I’d have to cut out my walk or stretching which is not a good idea.
Nice week of workouts. I noticed that your runs did not end in even numbers and that is something I always try to do. However, recently my coach has time instead of miles on my training plan, and it definitely has thrown off my brain a bit!
That would definitely throw me off to! But its probably good to do some runs like that.
I usually like ending on an even # but I found out it doesn’t matter what I plug in on my Pc for the 2016 challenge that it does the calculations. So every little bit counts. I have trouble w my Garmin 10. It Is old and sometimes takes forever to get a signal. I am currently looking at some other gps watches. And the CX class always makes my abs burn. In a good way.
I agree that its nice that every little bit counts! Even running .1 extra every day will add up. And I love he CX works class!
Was it really windy the day your Garmin glitched? My Garmin tends to have issues on really windy nights. I think the signal must go in and out a little bit before it gets a solid connection. Like you, I pretty much know exactly where it should click off at each mile marker and on windy nights it’ll take quite a bit longer for the first mile.
I don’t think so but I have noticed that in the past! Its REALLY windy here today so I guess I will see if that is an issue tomorrow morning.
OMG BodyPump is on YouTube?? I guess I’ve never thought to look, but that makes sense – everything is on YouTube. I need to check that out!
I had some serious Garmin issues last week. It made me so mad when I wanted to do a tempo run, but it wasn’t cooperating. Luckily I restarted it after my warm-up and I think it was working fine.
Yep, just search for Body Pump and a bunch of classes come up! Sorry to hear you had garmin issues too!
That’s so awesome that you’re feeling like you’re out of your slump! Great week of training! I’m glad you liked that workout also. I always end on round numbers, it’s probably a bit of a quirk of mine but I just like ending on a mile exactly. I run out and backs often and will just do a cool down walk once I get over the last full mile.
I think alot of runners do that! Now I figure that anything extra adds up, so I try not to worry about it either way.
The release of the running slump is the best feeling ever. I hope I’ll get there soon! I’m pretty sure just about any core work would make my abs burn. I’ve pretty much only been able to do plank for the past month, and that is after months of NADA
You will be back to real core workouts before you know it, but planks are a great way to build that foundation!
I always end my runs on even times or distances – must be the Type A in me!
Haha yep, I used to be the same way!
I like ending my weekly mileage with a 5 or a 0. But it’s good that you force yourself to not have to do that, and that’s what I do too, just to show my quirky brain that it’s not always in control and that I will survive just fine if it ends in a 3. 🙂 I’m still doing crunches and situps, thanks to you! I used to do them every single day but now it’s probably around 5 times per week.
Awesome job with the core work!! 5 times a week is really great! Isn’t it a good feeling to be able to show your brain that its not always in control of silly stuff like that?
My core was burning during Pure Barre Saturday. There are a few instructors who get my core burning like that, and while I hate it during the workout, I know I get results. Some parts of my core is stronger than others, so I need it to burn.
I love that feeling after a good core workout!
I know how frustrating those running slumps can be! Glad you’re feeling better and awesome job getting some speedy paces in there!
Thank you! It feels good to be back!
I would say Lisa you have gotten your Mojo back! This week was a great week for you! Good job on the speed work too! Last core work that had my abs burning was lots of planking and side planks especially. My trainer even did them with me and she said hers were sore too. I’m looking for a new running watch as I type this! Thanks Lisa for your continued support in our Weekly Wrap link up!
I did some side planks today and they felt tough!I guess its good to know that those types of exercises are even hard for trainers:)
ugh watch issues! i stuggle with the lap function on mine. i dont worry so much about ending on even numbers during a run but hitting the time/distance my coach gives me. i used to have to end on an even number though, i think its a weird runner thing lol
When I had a coach I was better about just stopping when I hit a set distance. But lately I have felt like adding a little extra on to each run!
Whenever I run/walk/jog outside I never care what I finish on as long as I get back in our front door, however, if I’m on a treadmill I tend to look at the numbers haha!
The last workout that made my core burn was a pilates ab routine I did yesterday. So so good!
That makes sense that you would be more concerned with numbers on a treadmill! Pilates is such a great ab workout.
Nice week of running! I’m glad to hear you’re feeling as if you’re coming out of your “slump”. It’s the best feeling and how I felt last week too. Hitting 20 miles for the first time since July was a big confidence boost to me!
I prefer to always end on .00 or .50 (or on an even Km point for a 5K or 10K). Sometimes I’ll keep running if I’m on my street, but I’ll stop my garmin anyway!
Thats funny that you will keep running but stop your garmin! I always feel the need to capture every step of my run with my watch for some reason. Glad you had a better week too!
I always end my run on an even number. Ending it on a random odd number has never even been an option for me! I need to stop caring so much and change it up a bit 🙂
Haha its funny how many runners do the same thing! Once I forced myself to stop caring it’s become easier to not worry about it. Now I try to just appreciate anything “extra” that I run each day:)
I totally don’t care if I end on an even number or not. 🙂
That’s great!
Sounds like a solid week of training to me! I’ve been adding short strength sessions into my weekly cardiofests and what a difference it has made! I don’t care if my week ends on an even or an odd number, just as long as I get my workouts in. And usually the only problem I have with my garmin is finding a signal (but don’t we all have that problem once in awhile?) and that it loses signal during open water swimming.
My old Garmin used to take forever to find a signal! My new one is much better so it was weird that I had so many issues last week.
I don’t care if I end my run on a whole number or not, but it has to be over the whole number I’m aiming for. There’s definitely no stopping at 5.95 if I’m aiming for 6 miles! If anything I like going a little over in case my Garmin is off to make sure I get my mileage in. I do a fair amount of trail running and I wonder if this means I’m often running quite a bit more than I mean to, since Garmins are often very inaccurate in the woods.
I definitely like going over my planned mileage too! And my mileage always seems really off when I run on trails.
You had a great mix of runs and workouts this week. Once I stop running my halfs, I’ve got incorporate weekly speed drills. I’m a whole numbers kind of gal! I usually reach the specified number before I get back to my house, stop my watch and walk the rest of the way as a cool down. This morning, my Garmin was acting weird. It must not have found the satellite when I started. It said I was running a 14 minute mile. I’m not quite that slow! Thanks for linking wit us Lisa!
When my Garmin was telling my I was running a 20 minute mile I knew something was off! I mean it was supposed to be a slow warm up but I think I walk faster than that:)
What a great week of running- CONGRATS! I need to get on YouTube more and look for workouts I can’t believe they have body pump on there.
YouTube is a great way to find workouts! I also found CX Worx on there and did that earlier this week.