This past week was filled with some challenging workouts. They left me just the right amount of tired, and the good kind of sore. You know what I mean, right? Like when you know you worked hard but it’s not so bad that it impacts your next workout. Between some challenging strength sessions and increasing the intensity of my speed work, I’m not surprised that I felt the effects of my training this week! So let’s take a look at how the week played out.
Weekly Wrap: The Good Kind of Sore
Monday: Strength training, 20 minutes spin bike
I moved around my workouts this week to take advantage of some of the warm weather on Tuesday and Wednesday. Instead of running on Monday, I did a strength workout. I’m still feeling some of the exercises from this phase, especially the single leg dead lifts.
I also shared on Instagram that one of the more challenging exercises is the “3 point push-up position plank”. I used a round container on my back to make sure it stayed still. Basically you start in a plank position on your hands and touch each hand to the opposite shoulder without moving your hips or back. It’s pretty tough and I have to work hard to make sure the container doesn’t roll off my back.
Tuesday: 4.5 miles with 5 x 3 at 7:15-7:30 pace
It was starting to get warm out so I took this workout outside. To be honest I think last week on the treadmill I didn’t push myself very hard because I’m still getting used to running fast on the treadmill. I was overdressed for this run but it felt good to be outside. I am pretty sure this is why I was sore most of the week. However, it was a good feeling to push myself.
Wednesday: 3 miles easy and core work
It was another warm day so I opted to run outside. I did my easy run, knowing I was still recovering from the previous day’s speed workout. It felt good to loosen up my legs a bit. When I got home I did some stability exercises for the core and glutes.
Thursday: Strength training and mobility
Before I started my strength training session I spent some extra time foam rolling and working on mobility. I was feeling slightly sore, but nothing that impacted my workout. However, the single leg hamstring curls left my legs feeling like toast once again!
Friday: 3.1 miles treadmill hill workout
I completed this Lazy Runner’s Short and Sweet Treadmill Hill Workout that I shared last week. I was planning to do an additional interval but my legs were not feeling it. I’m sure it was the cumulative effects of all the other workouts this week. I also knew I wanted to get in a decent long run over the weekend so I just went with the same 3 hill intervals from last week.
Saturday: 10 miles
I started this run not really knowing what to expect. My legs were feeling ok but I knew they had been through a lot this week. It was supposed to rain later in the morning but I got outside before it started. The weather was confusing- it was really humid and almost 50 degrees but also breezy and damp. One minute I was chilly and the next I was warm. For some parts of this run I felt great. For other parts I was exhausted. I was really happy to get in my first double-digit run of 2018!
Sunday: Rest
Most weeks I need a rest day by Sunday, and this week was no exception.
It feels good to be challenging myself a bit and I hope to see some progress with my speed. I know that I won’t be in shape for a PR next month but I hope to at least get a decent time.
Do you like feeling a little bit sore from your workouts?
Which do you prefer: speed work, hills, or long runs?
How were your workouts last week?
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Putting that bottle on your back is a great trick to help maintain good form for planks! Love it.
You are killing your training! It’s got to feel good to be back on track after your frustrating year last year. I’m looking forward to seeing how you do at your race!
It feels great! However, it’s frustrating to know that my speed is not where it used to be. I know it will come back eventually and staying injury free is most important right now.
I love when you get the right type of sore – it always feels like such an accomplishment! Right now I’m definitely NOT at the good kind of sore, I’m just sore, LOL.
Congrats on your first double digit run of the year. You picked a great day for it as the weather was just beautiful!!
Sorry you are feeling so sore! I hope some extra rest helps you to start feeling back to normal!
I miss my long runs… but I just started yoga again!
I bet if I took a yoga class (at a studio) that I would be extremely sore. The online classes I’ve done lately are basically just 20 minutes of stretching.
I prefer a long and slow run. That way I know I am still getting a good workout in and I don’t have to feel the need to incorporate hills and speed into it. If I plan on doing any other kind of workouts on days I run, I always make sure I do them before my run. I can never motivate myself to complete anything else after my runs.
Sometimes I do my core work before a run too. It definitely helps to make sure it gets done!
Way to go with those workouts! Call me crazy, but I love that sore feeling after a really tough workout. 🙂 Have a great Monday!
I agree! As long as its a good sore, of course.
Glad you had a good week of workouts! The pain always makes me feel stronger.
Its a good way to know you worked hard!
I actually do like the right kind of sore. I did something, and I’m getting stronger because of it. I used some of your hill workout on Thursday, and the 5% interval was really challenging.
It is a really challenging workout! I really hope it helps me to get ready for hilly races.
I seriously love that kind of sore and that is exactly how I feel right now! Visiting from the WW, have a great week!
It really is a great feeling! Thanks for stopping by! (I’m not sure if my comment on your post went through- it kept telling me that it was a duplicate comment but I didnt see it on your post.)
Great week of workouts! I love that good type of sore that comes from a hard speed workout. Lately my arms have been sore from pull up prep!
That sounds like a good kind of sore as well!
I do that type of plank in pure barre but I’m sure the container would fall off of my back. ha. I should try that
It’s pretty tough! When I know its on there I can work hard enough to keep it from rolling off, but if I don’t use the container I can tell that i move my back around way too much.
I love that good kind of sore feeling! Great work this week. And you never know, you might surprise yourself with your fitness!
Thanks! I guess you never know. It will really depend a lot on the race course and conditions too!
I need to try those plank-to-push-ups…they do sound challenging! I do not like damp weather unless it’s above 70-75 degrees…anything cooler just feels SO cold to me.
The weather was definitely weird. Its been so rainy lately that even though the temps are around 50 degree its feels much colder than that.
Great job with your workouts this week! I love the idea of using the water bottle as a cue to maintain proper form with that exercise. In school we had to practice doing bird/dogs with a wooden dowel on our backs….that was quite the challenge!
I remember one of my chiropractors had me do something similar- SO challenging!
I have another term for that good kind of sore: Mondays. LOL. I’ve always worked harder on weekends — or waterskied too much in the summer — so that I’m sore on Mondays. You had a great variety of workouts this week as well as excellent speed training. I think you may surprise yourself at your race. Thanks for linking!
Thanks! I bet your sore Monday feeling is one way to know you had a fun weekend.
I do like to feel a little sore from workouts, it lets me know I am challenging myself in the right ways 🙂
My favorite are probably speed runs or long runs, hills? Not so much LOL
I would have to agree with you on that!
I really prefer long runs, which is something I never thought I’d say. I loved them throughout fall but due to work and injury I’d been missing them so today felt great to just get out and zig zag through Central Park
I love the feeling of a good long run too! Glad you got to enjoy a nice run through the park.