Here is a recap of last weeks training.
Ran in my neighborhood and got an easy 6 miler in. Nothing to fancy on this run. Ran in Saucony Kinvara 3
No Afternoon Workout.
Today met some members of the Rockwall Running Club (RRC) and Coach Barrett at the track. The workout today was fairly easy, 4x800m (3:04, 3:02, 2:59, 2:59) with 800m active recovery. Workout was fairly consistent, ran in Skechers GoSpeed.
2min hand bike - forward
Superset: pull-ups/hanging toes-to-bar. 2x10 wide pull-ups/toe-to-bar, 2x10 close pull-ups/toe-to-bar, 2x10 neutral pull-up/toe-to-bar
2min hand bike - backwards
Superset: 20 push-ups/20sec plank/10 hand to shoulder taps. 3 sets
Superset: 10 Swiss ball roll out with tricep press/10 sec stir the pot on Swiss ball (left then right)
Superset: 10 plank press ups/20 toe-touches
10 minutes of plank flows.
I felt really good this morning so I headed to the RRC to get some hill repeats in. This was a solo workout as the other members were running long. So I got a 2M WU in (legs slightly heavy) and headed to one of my favorite hills in Rockwall. The hill is about a .25 mile in length and doesn't really plateau. With that said, today I planned for 8x1min hill sprints at hopefully 5K effort. It's really hard to run at your respective 5K effort on this hill (as your heart and O2 consumption will go through the roof) but in order to get stronger and faster...training like this is not suppose to be easy.
I'm not sure why it upsets me but when I see my max heart rate at 172bpm based on my effort in this run, I am not sure if my fitness is lacking or if it's actually I am just short changing my effort on this run. I need to compile all my data and see what makes sense.
Superset: 15sec jump-rope/15sec single leg jump-rope (left then right - 30sec total)/Crab Crawl 40ft/30reps Crab kick/Bear Crawl 40ft/Straight Arm, Straight leg Bear Crawl 40ft. Performed 2 sets.
SuperSet: 100 revolution Jump-Rope/2min stairmill (as fast as you can)/30reps BOSU side lunges/50 revolution jump-rope. 3 sets all for time.
SupertSet: 15reps Full Frontal Raise (hitting shoulders)/15reps Full Lateral Raise/50 revolution jump-rope. 3 sets all for time.
Superset: 12reps barbell curls/incline dumbbell curls with a twist (Perform 6 reps at the bottom twist for 5 secs and perform two more reps per arm)/incline bench reverse crunch. 3 sets, rest 1min between sets.
Supeset: 4x20 Ab Wheel/4x25 weight crunch.
Today, I felt surprisingly good. Legs were not too fatigued but nonetheless, I was glad I had an easy run on the schedule. Met with the RRC as they headed out for their Fartlek workout. I mentioned that I would follow the route but I'm running easy. Got in a solid easy 8 miler and felt great! Ran in Brooks Pure Cadence.
Superset: 30sec jump rope/agility ladder (dbl leg hops, single leg lateral hops and diagonal ladder shuffle)/30 sec jump rope. 3 sets
Superset: 30sec skiers/30sec toe BOSU touches/30sec BOSU side-to-side lunges/30sec Ali's. 3 sets
Superset: 30sec side-to-side huddle high knees/agility ladder (single leg hops and hop scotch)/15sec single leg jump rope (each, 30sec total). 3 sets
Superset: 100 (50 each side) Mountain Climbers w/BOSU/20xpush-ups/20xbicycle crunch/10xstraight leg lifts w/thrust/10xtoe-touches. 3 sets.
I took today off because I decided I will be running a 5K tomorrow.
Today, I ran a local 5K in Rockwall. I haven't ran a 5K since July 4th and that one was painful. So I really wanted to see where my fitness was at up to this point. My first goal was to hit 2 miles in 12:30 then see what I had at the end. If my first goal didn't pan out, I was going to use this race as a 3 mile tempo run since I have not been running a lot of tempos as of late.
Today was a beautiful day for a race! Fall was definitely in the air. A nice north wind, clear skies and temps hovering around 65 degrees. I ran to the race site (got in about 2 miles) and headed to the start after visiting with some people. Met with Tiffany before the race and we both strategized what each of us planned on executing. At the start of the race, I shot off at a manageable pace and had another runner stay on my heels. At the first turn, we hit that "nice north wind" I couldn't believe we were running into the wind, but...I sucked it up and hit mile 1 at 6:07. As we hit the turn around point, the north wind made my mouth really dry so I grabbed a cup of water which was on a slight hill. It slowed my pace down a bit but hit mile 2 at 6:24. Well I hit my first goal of 12:30...well 12:31 but not to shabby. The other runner was still on my heels which I was ok with because he really pulled me that last mile. Up to this point in my training all my track workouts have been up to 2 miles and I really haven't hit a strong tempo run in quite sometime.
Well it showed when we came up on 2.75 miles. My breathing fell out of rhythm and the runner heard it too. At that point he kicked in another gear and I hadn't fully recover yet. I lost the race at that point. I worked to try and catch him, but there was too much distance between me and now first place, mile 3 came in at 6:07. Nonetheless, I came in second and am happy to see that my fitness has improved since July. Hoping that it continues to improve as we get to Philly. Ran in Skechers GoSpeed.
Yard work :)
Met with RRC for a 15 miler. Nothing to fancy here, Nice easy run a pick up pace from 10-13 (7:16, 7:11, 6:44) then back to an easy pace (8:00) from 14-15. Ran in Inov-8 Road Extreme 178.
So as I mentioned, it was another good week of training. I got a 5K race in and did particularly well. Looking at ramping up my HIIT sessions and including some tempo style workouts this coming week to find that next gear that I know is waiting to come out.
Train Hard = Race Easy, Train Smart = Race Fast ™