Another week has come and gone, so it’s time for a quick recap!
Monday: The Runner 360, 3.2 miles easy, myrtle route, foam rolling PM: 35 minutes yoga
Tuesday: 4.1 mile easy, Strength Building Moves For Runners
Wednesday: Strength workout
I completed the routine above using 5, 8, and 25 pound weights. (I only used one 25 pound weight and it was for the deadlifts). I also used the Spri board by balancing on it on one foot whenever possible during standing exercises. I completed the push-ups with my feet on the board and the planks with my elbows on the board.
Thursday: Planks/core/stability work, 5.1 miles with 4 at tempo, Foam rolling
Friday: Oiselle dozen, 3.25 easy, drills, myrtle, foam rolling
Sunday: 11 miles on the NCR trail
The plan for this week was to start out with short, easy runs after Sunday’s 5k. I felt like I recovered well, but made sure to include a strength day without any running on Wednesday. By the time the weekend rolled around, I realized I hadn’t taken a full rest day since last Saturday. There was also a strong chance of rain on Saturday, so I decided to move my long run to Sunday. (Typically I don’t mind running in the rain, but I wanted to check out a new trail and didn’t know how it would be if the ground was wet.)
Sunday was definitely a hot one! I drove to the NCR trail which is about 20 minutes from where I live. It was nice to be in the shade, but at the halfway point I definitely noticed the humidity. I’m not sure if I would have done 11 if it wasn’t an out and back!
A few miles into my run I saw Sara! We stopped and chatted and are excited to meet up again at the Charles St. 12, hopefully with Salt and Amber too! Will anyone else be there?
Anyway, it was weird doing my long run on a Sunday, although I did enjoy having another Saturday as a rest day! Sometimes I feel like it’s just what I need after making it through the work week. Although there is something to be said with getting the long run done first thing Saturday morning 😃
How were your workouts last week?
What is your favorite day to rest/favorite day to do your long run?
Do you ever see other bloggers when you are out running?
I’m joining Tara for the weekend update!
Michele @ paleorunningmomma says
I would be totally caught off guard if I ran into a blogger on a run! Very cool 🙂 I’ll also be doing a few long runs on Sundays coming up because of scheduling stuff, I definitely prefer Saturday if I can manage it though!
I wasn’t too surprised because I knew Sara ran on that trail, but I had no idea she would be running there that day and at that time! I think Saturday long runs just work better for me too.
meredith@ Cookie ChRUNicles says
I like Saturday the best for my long run because it’s what I am most used to – when I change it around, I feel so thrown off! It’s weird how much it throws me off actually, even if all I do is run it a day early or a day late. I don’t plan my rest days, I kinda go with how I feel and will randomly throw them into the mix at any point of the week.
I am definitely used to doing my long run on Saturdays and it has felt so weird to run on Sundays lately! I think I need to get back into my regular routine.
Tina Muir says
I like seeing lots of strength training in here, it really helps us so much more than we realize, and I am sure you will keep moving forward. That is exciting about meeting Amber and Salt! Jealous!
Now that is has become such a habit it’s been easier to incorporate all the strength training! I kind of like spreading it out throughout the week; seems more manageable in small doses like that:)
I had a great week of running last week, but I’m definitely looking forward to some recovery! A couple days of cross training and foam rolling (thanks for reminding me!) sound really good right about now! I wish I would see other bloggers on my run…how cool!
I always know I have been working hard when I look forward to a day of rest and recovery!
Susie @ SuzLyfe says
It’s kind of hit or miss in Chicago–there are just so many times of day and so many conditions to run ;D But sometimes I see my friends out there!
Usually I just see other bloggers at races, so it was fun to randomly see someone I knew!
I almost went out on the trail yesterday too, but I decided to skip the heat! So funny that you and Sara ran into each other. 🙂 We should get together out there sometime. I love that trail!
And yes I will most definitely be at Charles Street 12!
Its so nice there! We should definitely meet up sometime!
Laura @ This Runner's Recipes says
Nice week of training – lots of great strength work in there! I like to do my long runs on Saturday and then completely rest on Sunday. I’ve never seen other bloggers that I know of on my runs, but I don’t know many Seattle bloggers so maybe I have run into some.
I also enjoy the long run Saturday and rest on Sunday plan. When that works out it makes for a perfect weekend!
Great week, Lisa! Out-and-backs really help me get the mileage done too. I like running my long runs on Friday nights. It’s what helps me get through all of the craziness of the week. I run hard on Friday nights and then I relax. Ahhhh….
I wish I could run at night, because that sounds like a great way to start the weekend! I just have zero energy when I get home from work and the most I can manage is some easy yoga.
I really like taking Wednesdays off – almost as a reward of like yay you made it to the half way point! Haha. Otherwise I need to get my long runs done on Saturdays or else I find I spend the rest of my weekend worrying about getting my run done Sunday. Totally not worth it to me. Awesome job with your runs! Have a great day : )
I know what you mean with worrying about getting your long run done. I have felt that way when training…but this weekend I was actually looking forward to my Sunday long run! I guess its all about the mindset.
Megan @ Meg Go Run says
I never see other bloggers on a run but maybe we could change that! If you ever would like to meet up for a run, we could do that rail trail. I love rail trails and it would be nice to have summer shade. 🙂
My favorite long run day is Saturday and my favorite rest day is any day in which I am already really busy and squeezing in a workout would be a pain.
I don’t think I know what a rail trail is?? Something like taking a train to meet and run?
Its always nice to schedule a rest day on a busy day. However, sometimes I like to spend one day a week doing absolutely nothing!!
Megan @ Meg Go Run says
Well I clicked on that link of the trail you ran and it was called the “Northern Central Railroad Trail” so I just assumed it was a rail trail. That’s what we call them in PA but it might be called something different in MD. Rail trails here are trails where old railroad beds used to be. They are generally flat and shaded. I thought it was cool because it looked like it extended right up to the PA/MD line!
I do know that it goes into pa but I don’t know about the rail part! I’ll have to look into that!
I was still sore from Iron Strength so I pushed my run to yesterday. It does feel weird since Saturday has been my running day for so long.
It always feels weird to me to move things around like that, but it sounds like for you it definitely made sense this weekend!
Heathers Looking Glass says
Good job! I typically do long runs on Saturday.
Thanks! Saturdays are typically my long run day as well:)
Great job on your workouts. I love trail running. It usually has at least a bit more shade than if you were road running and no waiting on traffic during your long run is nice. I do not have a day that is scheduled rest. My rest day turns out to be the day when I can’t fit in a workout due to work schedule.
I loved all the shade on the trail! It was so much better than running in the sun when it was already super hot out.
Tara @ Running 'N' Reading says
Lisa, it sounds like you had a great training week! Thank you so much for sharing the links to your ancillary work; I love getting new ideas for strength exercises because I’m so unimaginative and I get stuck in my rut. Thanks so much for linking up with the blog; hope your Monday is off to a great start!
I hope that I can give others some ideas by sharing those links and workouts! I get bored easily so like to change things up as much as possible:)
Alyssa @ Renaissancerunnergirl says
I like out and backs for similar reasons sometimes – usually I prefer the mixing it up of a loop, but out and back forces you to finish up what you started 🙂
There is just something comforting about knowing you can cut a run short if you have to…I felt like on the out and back trail I was stranded if I had to end early!
My favorite day of the week to do rest day is Friday. I just need it after a long week of early wakeups and stressful work. The schedule rarely works like that, though.
Friday is a good rest day! I like using it to prepare for a weekend long run. Its also nice to recover after a tough week:)
Nona @ RunningHigh says
I’ve done Sunday and Saturday long runs and I much prefer Saturdays. There’s something about having Sunday completely off to just relax and enjoy the last day of the weekend! Great work this week!
I agree! I look forward to a rest day on Sunday after working hard on Saturday!
Great week. An out and back for a long run is really nice. I just started trying to do some curls and shoulders while balancing on my foot. It’s hard! I have never tried one of those boards. It looks harder. Your total body work out looks great. How fun to see a blogger out and about. I have not had that happen.
Isn’t it fun to add some balance to strength exercises?! Its pretty easy to incorporate but adds a great challenge!
Sarah @pickyrunner says
I used to love running on NCR for cross country. It’s a great trail and gives you some shade especially in the heat. I think you might be the only blogger I’ve ever seen out running, actually. Besides Lauren who I’ve run into a few times and finished my run with. It’s always fun seeing people you know!
I guess there aren’t a whole lot of Baltimore running bloggers! You and Sara are the only ones I have ever seen; I’ve never even seen Lauren when I was living in the city!
Annette @ Sweating Through Life says
I feel like I would be completely oblivious to other bloggers on the run. Sometimes I’m inside my own head so much when I run that, although I see people…I don’t really SEE people. I’ve had to do double takes when I’ve passed people I see regularly:)
Thats a good point! I may have seen others and didn’t even notice!
That trail looks beautiful! I could not get outside for a run on Sunday because it was so hot and humid. I typically like having Monday or Wednesday as a rest day – Monday because it gives me a break after the weekend and Wednesday because it’s a good middle of the week break.
By the way, I am admiring your commitment to strength workouts right now. I wish I had half your dedication to that! I keep saying I need to do more strength but unless it’s in a class, I can’t bring myself to do it.
Taking a Monday rest day is a nice way to ease into the week. As for the strength, its all about making it a habit!
It looks like you are doing a great job with all of your strength training! New trails can be exciting but nerve wracking for the first time. Looks like you picked a good one!
I’ve known about this trail for a long time, and I was so glad I finally tried it out! It was a bit nerve wracking but I did some research before hand so I felt pretty comfortable:)
Wendy@Taking the Long Way Home says
I do my long runs on Sundays–I work every other Saturday and that makes it tough. Altho I have been known to move them around…last year for my longest run on the marathon plan, I did it on a Thursday because we were going out of town on the weekend. Flexibility is the name of the game!
SO true!! I have done long runs on almost every day of the week at some point. When I was training for my first 1/2 I was working weekends and going to grad school and I remember doing a long run on Wednesday evenings. Now I like to stick to a schedule when I can, but its so important to be flexible!
I go back and forth on the pros and cons of running on Saturday vs Sunday. Like you mentioned it’s so nice to get the long run out of the way and to be able to plan out the rest of the weekend, but on the other hand it’s sooooooo nice to sleep in on a Saturday! I always try to do my long run on Saturdays but give myself the freedom to switch it to Sunday if I just can’t peel myself out of bed!
Sometimes I like to tell myself to just get it done on Saturday because then I can have nothing to worry about on Sunday, which is a nice feeling!
That foam roller looks so good. I need one!
It’s definitely intense, in a good way!
My long run has been switched to so many different days in the past haha. We started off with Saturday mornings in high school and college, then I think it was my second year in college that we switched to Mondays…that one was rough after school! And then to Sundays, which I still long run on, for the most part. And now with my fall/winter training, I have no idea if I’m going to keep it then because the marathon is on a Saturday..so I was thinking of alternating sat/sun every other week, so that I don’t get too used to having Saturdays off… Anyway, sorry for my rant. It’s not Thursday, and I was just thinking out loud ;). I need to take lessons from you and your strength training and spice things up a bit. You have a nice variety!
Haha no worries about thinking out loud about that! It can be alot to figure out…but luckily we can change things up as we need to!
Congrats on your strength training, I will so have to get into that, too. Because of our schedules at home my long runs are happening during the week now. It felt strange at first, but you get used to it. My favorite days off are Wednesdays. It’s like mid – week, you already have 2 days of running under your belt, the rest of the week seems more manageable that way.
I think I would like getting my long run done during the week! Unfortunately there is usually not enough time for more than 10. I think I would like to have it done before the weekend so I could relax and not worry about it!
Courtney @ Running For Cupcakes says
I always do my long runs on Sundays. I think it’s because I like to be lazy and lay around all day after my long runs and I feel less guilty doing that on a Sunday.
Thats a good point! I usually lay around all day and do nothing on Sunday anyway…but thats why I also like to make it a rest day:)
Mary Beth Jackson says
The new trial run looks pretty! I like to shake up the scenery every now and then! I usually like to schedule my long run for Saturday morning too but this Saturday I have a 5K so Sunday it is!
Races definitely cause me to move around my running schedule a bit! I do always enjoy getting my long run done on Saturday though.
Beth @ RUNNING around my kitchen says
I’m obviously hopelessly behind on reading blogs, but you’ve really picked up your mileage! Yay! I usually do my long runs on Sundays because it works with our schedule better and I’ve gotten used to it, but I think Saturday would be my ideal day.
Victoria at Ice Packs + Races says
Thanks for linking to your strength exercises! I’m definitely going to work in the Oiselle Dozen. I am so tired of the core exercises I’m doing now haha.
Thats a good workout! Goes by fast enough but hits all the key spots.
Great week of running and strength. I have trails that are about 30 min away and I’ve run then before..however it’s not an out and back so I’m nervous about getting lost! That’s awesome that you have an accessible to you trail!
I would be so nervous about getting lost on a trail if I couldn’t just do an out and back! Im excited now that i have this option for long runs.