Hi, everyone! How was your weekend? Did anyone race?
This past week was a successful week in running and fitness. I achieved all of my weekly goals (I even hydrated more than usual!), which always makes for a good week!
Monday: AM: 8 mile progression run with the last 10 minutes moderately paced, 8:20/mile average pace; PM: 20 minute core workout
Another Hudson-style progression run, which I described in last week’s workout recap. With 1 1/3 miles left in my run, I picked up my pace to near tempo effort, which ended up being approximately a 7:25/mile pace (I don’t check my instant pace during my run and instead run by effort). I saw an eagle along the river on my run, which is always exciting.
There was more exciting news on Monday: my first article on RunHaven was published!
I did a high repetition core workout in the afternoon, and I honestly disliked it. This workout involved up to 90 reps for movements such as stability ball pull-ins and weighted Russian twists, and I was bored partway through. But I’m stubborn, so I finished the workout nonetheless.
Tuesday: AM: 7 miles easy, 8:49/mile; PM: 25 minute kettlebell workout + planks and bridges
Tuesday’s run was just a normal, easy-paced run, made remarkable by the beautiful sunrise. Even though I dislike the fewer daylight hours of winter, I savor getting to see the sunrise on my morning run.
While I can run the same easy run over the same route most days a week without getting bored, I need to switch up my strength workouts frequently. Unless I truly enjoy the routine (read: it’s short and effective), I just struggle to find the motivation to complete it twice a week for several weeks. After scouring my go-to website for strength workouts (I’ve used Women’s Health 15- minute workouts for years), I found this kettlebell workout and actually really enjoyed it. I slightly modified it to include push presses with the squats and added the kettlebelll windmill exercise. I finished my workout before Ryan finished his strength training, so I added in some planks and bridges to build my core strength and hip stability.
Wednesday: AM: 7 miles easy, 8:29/mile + 3 x 8 second hill sprints, PM: 25 minutes Pilates
After 7 easy miles on a flat route, I did three short hill sprints. Hill sprints are going to be a bread and butter workout of my half marathon training program, so I decided to introduce a low volume of them early to prevent injury. They are harder than they sound: you sprint as hard as you can up a 6-8% incline for 8 seconds. Hill sprints demand quick acceleration, quick leg turnover, and a lot of power to climb the hill. By the end of the third repeat my breathing was quite labored; I’m not used to running at my maximal speed and have slacked on strides since I finished marathon training.
In the afternoon I did one of my tried and true Pilates workout, which as always provided a great core workout and stretched my legs and back out well.
Thursday: AM: 4 miles on the treadmill, 1% incline, 9:08/mile average; PM: 25 minutes kettlebell workout + planks and bridges
I felt a twinge of puppy-mommy guilt. I usually run Charlie on Thursdays, but rain and a severe wind warning dissuaded me from running outside, especially with my little guy. To make up for his missed run, I let him sit on my lap all day as I worked on coaching stuff and freelance articles.
Neither my legs nor my mind were feeling this run when I started, but I knew I needed it both mentally and physically. When I get saddened by current events, running helps me process my thoughts and fosters gratitude so that I stop focusing on the negative. I listened to Christmas music and started to feel better about 2.5 miles in.
I had both my annual dentist appointment and eye exam during the day, and so it felt so good to get in my kettlebell workout after a day of sitting in waiting rooms and patient chairs. I did the same workout as on Tuesday and finished it off with forearm planks, side planks, and single-leg bridges. I really want to run a big PR in the half marathon in March, and I know consistent strength training, especially explosive movements such as kettlebell swings, will really benefit me in that pursuit.
Friday: AM: 9 mile progression run with the last 10 minutes moderately paced, 8:23/mile; PM: 10 minutes Pilates
The run was the same as Monday’s, just a mile longer. For the progression portion, I ran an average pace of 7:28. It was windy on this run, but I accidentally dressed too warm with full-length tights and a long sleeve shirt and was overheated by the end. I need to get over my dislike of running capris for Seattle winters, it seems!
In the afternoon, I did three circuits of this quick and effective Pilates workout from Run to the Finish. Even though it was short in duration, it provided a challenging strength workout. I felt my core and legs burning!
No hiking this Saturday – we had to take my good old Honda in for some maintenance and then spent the rest of the day decorating for Christmas, baking gingerbread cookies, drinking homemade gluhwein (mulled wine), and commencing our Advent tradition of watching Lord of the Rings. Charlie dressed up in his holiday best for the occasion.
We had planned on going straight from church to hiking, but the weather determined otherwise. We did take a brief drive towards Snoqualmie Pass, and it was quite rainy (and snowy at higher elevations)! Not the safest hiking weather, so we were glad we had skipped out this week.
Run: 35 miles | Hike: 0 miles | 5 supplemental workouts
Goals for Next Week
- Stay consistent with my strength training and Pilates. I was happy with my supplemental workouts this week, but I know that next week will be busy and I tend to skip over strength workouts when there’s disruption to routine.
- Foam roll at least twice. My foam roller has reached the end of its life (I’ve had it for four years, so no surprise there). I don’t want to purchase a new one in case there’s one under the Christmas tree, so I’ve just been skipping out on foam rolling, which is not doing my body any favors.
- Get organized in work. I need to outline my editorial calendar and to-do list for the holidays, write some queries for freelance articles (especially since I want to start trying to write for non-running sites in the area of my master’s studies), and improve my marketing for my coaching business. For me, organization and a schedule is key for this.
How was your week of running and fitness?
Do you get bored quickly with certain workouts if there’s no variety?
How do you stay organized at work and/or in blogging?