I am starting a new page on my blog, myRUNweek, which will show all the training weeks leading up to a race. I’ve been reading various weekly recaps and I thought it would be a great idea to track my weekly training as if I’m recording it in a journal. I can also look back on it to find ways for improvement. Plus it holds me accountable!
So I am starting with week 2 of 10. Week 1 was while we were still on vacation where I managed to incorporate a few runs and workouts. Currently, my A goal for the half marathon is a PR (1:44:30). I hate to admit but my fitness is not up to this level. I will re-adjust my goal after the 10K tune-up race scheduled the first week in February.
Monday: 4 mi Treadmill + Core/Hip Mobility (10:00/mi avg)
Tuesday: 8 x 400m (1:45 avg) repeats with calisthenics (SDTC Track workout) + warmup/cooldown (3mi total). Form drills (high knees, butt kicks, grapevines, hamstring kicks) and dynamic stretches prior to repeats. The recovery portion of the workout I alternated doing pushups, squats, side squats, and lunges. It felt great to be back at the track and be surrounded by a bunch of motivated runners.
Wednesday: 2K row + Strength Train – Personal best of 10:07 on the rowing machine! Truly becoming stronger and feeling good about it. The circuit below is from an article I read on Ace Fit, Weight Training for Weight Loss. I like the combination of exercises and being able to do it in a short period of time (took me 30min). It was a tough workout especially after the rigorous session on the rower.
Thursday: 7 easy miles around Coronado followed by form drills on the grass. It was a therapeutic run as I had a void in my heart only time can heal (Not quite ready to divulge the details yet). Also, I felt sluggish and tired the entire run due to lack of sleep caused by a 2 year old who’s been having sleep issues the past few days (hope it ends soon!) and the rough afternoon we had as a family on Wednesday. Plus the hard workout on Wednesday left me feeling sore. I need to re-schedule my strength workouts so they do not affect my running (or make it less stressful).
Friday: YES rest and recovery. A quick core/hip mobility workout at the gym. Both girls are in school so it was a day to run errands.
Saturday: 11 miles Long with San Diego Track Club (8:45/mi avg). I ran with my best friend and was involved in an engaging conversation the entire run. The pace was a little faster than planned but it felt comfortable.
Sunday: 40 min Power Yoga at home. The last time I used this DVD was probably before I had my first child which was 5 years ago! I felt tight and sore from Saturday run so I thought why not give this yoga workout a try. I loved that my 2 yr old tried to do it with me – her downward dog looked awesome 🙂
Weekly Total: 25miles/2hrs strength
Do you use a program/calculator to determine your training paces? Has a strength workout affected your run the day after?