Weekly Training Rundown

Training week #1

Week 1 is done and over! It’s always hard to get back into the swing of a training plan when you’ve just been running whenever you felt like it for the past few months. Having my plan printed and on my refrigerator to cross off the days as I complete them is my way of sticking to the plan. This week I got in every workout that I had planned on and I am so proud of myself. I have to admit that adding strength training back into my routine left my legs extremely sore for my race on Thursday. A race recap is coming but I’ll promise you, it’s nothing exciting. It was a race I gave up on half way through and didn’t even bother putting in the effort I know that I’m capable of giving. Here is a run down of what my week looked like:

Monday: 4.2 easy miles  and 30 minutes of leg work on the floor as well that included burpees, jump squats, walking lunges with the weights etc.

Tuesday: 60 minutes of cross training on the elliptical. I did intervals of resistance at level 1 and level 2. I’m slowly  working my way back up to having a higher level of resistance but for now I’m just trying to get my legs back into shape without them hurting so bad I can’t do speed work at my full potential.

Wednesday: 4.77 miles easy pace plus 30 minutes of arms & abs that included pushups, tricep dips, bicycle crunches, straight leg crunches, and crunch twists.

Thursday: Daniel Island Happy Hour 5k  2 mile warm up, 3 mile race, 1.2 mile cool down. Lana and I wanted to get in a little longer of a cool down but the dark clouds, heavy wind, lightening, and extreme rain were headed our way.

Friday: 60 minutes of cross training on the elliptical

Saturday: 10 minute warm up. 5 X 400’s with 400m recovery. The goal for the 400’s was to do them at goal 5k pace. Mine were somewhere around there as I try to aim for 6:45’s for goal 5k pace and these ranged from 6:47 to 7:10. 2 mile cool down.

Sunday: 7.4 mile long run with Lana. I did speed work on Saturday so  I wasn’t aiming for anything in particular for this run. I was just happy that Lana and I maintained our speed for the entire 7 miles and our last mile was our fastest! This run was no where near the pace I’m aiming for the full or the half marathon but I’m going to attribute that to the heat and the humidity. I’m crossing my fingers that truly is the case and it’s not that I’ve lost all of my speed in the last three months.

I’m getting a bit discouraged by my running times. I don’t know what to attribute the recent decline in my athletic ability. I will admit that I’ve slacked on speed work due to doing so many races lately and my long runs have taken a hit as well. However, I didn’t think it would hurt my pace this much. Could it be the heat and humidity? I’m sure that plays some sort of a factor in it. I’m both excited and scared for fall weather because it will truly be a test as to whether or not my slacking hurt all the work I had put into getting to where I was.

runningecard

Anyways, enough of my worrying, this week will bring in my first classes at Fleet Feet for their half marathon training program, two speed work sessions, and more strength sessions!

 

XoXo

Michelle

 

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