Training Recap: 11/14 – 11/20

21 Nov

Monday: 3.6 mile hill run (42:54; 11:40/mile) + 20 min strength training

I ran a mile to warm up, ran about a mile up and down hills (holy crap they kicked my butt!), then ran easily for the last 1.6 miles back home.

Tuesday: Rest

Wednesday: Rest

I was supposed to do 30 min cross training and strength but I decided to have a couple glasses of wine and catch up on House episodes instead. It is not ideal to have my 2 rest days back to back, so in the future, I will try my darnedest to not let this happen.

Thursday: 7.33 mile bike ride (30:00) + 20 min strength training

Friday: 2.88 mile tempo run (31:15; 10:51/mile)

I warmed up for .5 mile, then ran the next mile at a 10:00 pace! I haven’t seen that kind of speed since the Denver RnR Half. I did another mile at around a 10:30 pace, then ran easy for .5 mile.

Saturday: 5.23 mile run at easy pace (57:53; 11:04/pace)

This run gives me hope that I can get a half marathon PR while training for this marathon (my current PR is 2:30:46 – an 11:30 pace). We shall see…

Sunday: 1,500 yd swim (43:36) + 45 minutes easy yoga


Something strange has been happening lately – I am actually enjoying strength training. {Insert scary sci-fi music here.} It gives me hope that I might someday like to try Crossfit.

I have found some great 20 minute strength workouts on nhershoes blog. Here is my favorite right now:

2 sets of 12 reps of each

  • Alternating Lunges – with 5lb weights
  • Squats – with 5lb weights
  • Hip lifts on stability ball
  • Bent over row – with 5lb weights
  • Triceps kick backs – with 5 lb weights
  • Lateral raises – with 5lb weights
  • Overhead press – with 5lb weights
  • Pushups
  • Toe touches
  • Bicycle crunches
  • Plank – 60 sec

It’s not the most challenging weight workout ever but I like it because I’m usually not sore the next day (and since my focus right now is on running, I would prefer to not be sore). I do think that I will try to increase my weights next time but I just don’t have anything heavier than 5 lb weights at home, so I’ll have to go to the rec.

I will say though that I can do 12 push ups consecutively on my feet!

I can do all the 2 sets of 12 on my feet, but I need to take a break during the second set. And a 60 second plank still kills me. My shoulders and upper back were a little sore Tuesday morning last week after doing this workout. They’re also sore this morning after swimming and doing yoga yesterday. I don’t know if that is good or bad…

In addition to strength training, I am also enjoying doing a different thing for each of my weekly runs – intervals, repeats, tempo, easy, hills. Soon, I’d like to start running stairs again, probably at Red Rocks Amphitheatre. The stairs there are a doozy. I could also do a trail run while I’m at it.

I’d also like to start doing some plyometrics, like box jumps. I just read last night in Competitor magazine that plyometric movements have been shown to improve running performance because they strength the legs to act as stronger springs. I believe it.

I just can’t get over how different this is from how I previously trained for races. My mantra then was “Just Run.” The only thing that changed from run to run was the distance and perhaps the trail.

Otherwise, they were all just slogged out at the same old pace. Which is why I like training for triathlons – you do something different every day. And now that’s how I feel about running! Even though I don’t necessarily look forward to my speed work, tempo runs or strength training, I feel accomplished having done them and I do think my running performance is improving as a result.

Do you like mixing up your runs? What is your favorite weight/strength routine?

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