Weekly Training Rundown

Training recap week 7 – RnR DC

Oh, you noticed I skipped week 5 & 6. Interesting, I can explain. 

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I took 4 days off completely from the cold/stomach issues I was having. Unfortunately, the cold stuck around and honestly, I still have remnants of it lingering around. The last two weeks I didn’t follow my training plan exactly. I did what I could do and I listened to my body. I threw in some random speed work and did some cross training but it wasn’t anything to write home about. This week though, I feel 95% better so I put in a full week of training back on my program that I have been following. (Hal Higdon Advanced HM program) 

Monday: Spin Spin Spin Spin Spin!!! I love that Monday mornings, I drop my oldest off at Preschool and I go straight to HIIT spin. I get a crazy good workout in and it really sets the tone for the week. I managed 22 miles in the one hour class and I can feel my legs getting stronger with each week.

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Monday afternoon my wonderful cousin Bridgette came up to visit for Fiona’s birthday. The girls absolutely love when their Aunt Bridgette comes by to see them. Of course, so does mommy. I looked at her with puppy dog eyes “Can I go for a run please?!” and of course, she said yes. I laced up and headed out the door for what was meant to be a 4 mile Tempo run. My first two tempo miles went great. The third one I had turned a corner and was headed right into a head wind. Then about half way through I had a coughing spell that I just couldn’t shake. Thus, the third mile was broken up and not as strong as I would have liked. Tempo miles really shouldn’t have pauses in them so I was a little defeated in that third mile. After that I gave up and did 2 miles cool down because the wind was destroying me and I just needed some water for my throat.

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When I got home my cousin even let me take a nice hot shower, uninterrupted by little people. It was a glorious day.

Tuesday: I taught HIIT and Ripped class Tuesday morning! This was my first full class teaching and it was so much fun. I’m hoping my class enjoyed it as much as I did. The class consists of warm up, cardio intervals, strength intervals, core, cool down. I enjoyed seeing the class sweat and look angry at me. It’s actually a good sign!

That afternoon I took my oldest to have her 5 year pictures done. We had a great glitter filled session and I am so excited to see how all the pictures turned out.  We used Jessica Stringer for these pictures. You might remember her awesome indoor christmas pictures she did of the girls too. Here is a little behind the scenes, sneak peak!

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Tuesday evening I went back to the gym because I’m just over this cold weather. I did 6 easy recovery miles on the treadmill. I’m learning that recovery miles and easy miles are meant to actually be super easy. I’ve been following some elite and sub elite runners on instagram and it’s great to hear them talk about the slower paces they run on their easy runs. If they are running 8:30s on their easy runs, I should be running like 10-10:30 on my easy runs. Truthfully, it’s really hard with social media for us to slow down. We all want those paces to look great but in order to get faster, you have to run slower for a majority of the time. If you want to make the most of speed work, your legs have to be fresh. So I forced myself to run slower than I ever have for my easy runs.

Wednesday:  My oldest had a doctors appointment wednesday which meant we didn’t go to pre-school. Since we had the early morning free, I was able to go to Group Active class that I normally can’t get to in time with preschool drop off. This class consists of using the step for cardio + strength. I enjoyed it a lot as strength training is a main priority for me this go around.

Wednesday evening after the kiddo’s were in bed, I went down in my workout room and hit up my spin bike. I did a 30 minute strength ride followed by some extra leg exercises.

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Thursday: Speed work day! Thursday morning I hit the treadmill early because we had a fun filled day ahead of us. I did a 400, 800, 1200, 800, 400, 400 m repeats at 5k pace with 1 minute rest in between.  My plan had called for 800’s but I wanted to do some harder work since I Missed out on two weeks of training.

Friday: Recovery day. I got in 8 miles on the treadmill at a good recovery pace.

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Saturday:  Saturday morning we took Fiona to a friends birthday party. She dressed up like a princess, had a tea party, and enjoyed playing with her friends. Afterwards we hit up Panera bread for lunch because I was really craving some soup. I had my favorite fuji apple salad & french onion soup with the baguette. The bonus to training for longer distances means more carbs in the diet!

I debated back and forth about doing my long run Saturday afternoon or doing it Sunday morning before our Superbowl party. I decided I was just going to go to the gym, hop on the treadmill and see what happens. After the first 5 miles I was really feeling good so I decided to just get the long run over with. When I’m on the treadmill I increase/decrease the incline to sort of give myself the feeling of being outdoors. This weeks long run needed to be a 3:1 long run, meaning, I did the first 3/4 of the run at an easy pace slowly increasing to having the last 1/4 at a strong effort closer to HM pace.

Sunday: Recovery! The plan called for pace miles but since I was just coming back from the sickness, I figured three harder runs already under my belt for one week was enough. I took it easy and got in 5 miles before our fun Superbowl party.

I hosted the party at my house for some friends. We do some fun games like Superbowl Bingo with prizes of cookies, chocolates, and wine! I did not enjoy the end result of the game but I did enjoy the commercials and of course, the ever so sexy, Justin Timberlake.  The kids played all evening and had a fun pajama party in the basement watching Beauty and the Beast while eating some pop corn.

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Final Thoughts: It was a really good week. This is the first week in months that I’ve hit over 40+ miles strong. I’ve been going to my chiropractor once a week, I’ve been pre-habbing like a boss, I’ve been strength training, and I’ve been cross training. I’m hoping this routine sticks and I can really put forth my best effort and redeem myself come October in the marathon.

 

XoXo

Michelle

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One thought on “Training recap week 7 – RnR DC

  1. Congrats on a great week! Not just 40+ miles but a TON of cross training in there with spin and the other classes. My friend Shawanna is one of the fastest ladies in the state and she takes her easy days super easy and seriously. It is proof that you do not have to run fast every run, nor should you, to run fast on race day. Granted she also runs a lot more miles than most people, so I feel like that has a lot to do with it. I honestly can’t wait to get back to the point in training where I do “recovery runs”! Being injured makes me miss that, especially since I’d do them downtown and treat them as sightseeing runs.

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