Friday, February 21, 2014

Workout Recap Last Couple Weeks

As promised, here is the workout/run routine for the last couple of weeks. My running has been going really well and I have been able to reincorporate some spinning in the week.

This was my plan:

Mondays: Speed work
Tuesdays: Strength train / Stationary bike
Wednesday: Medium distance run
Thursday: Short distance run or Hill repeats
Friday: Strength train / Stationary bike (easy)
Saturday: Long distance run
Sunday: Short distance (easy)

This is how it went:

Week of 10th - 16th

Monday - Did an interval pyramid speed workout. It includes alternating from sprinting and than walking of equal time.
1 minute sprint / 1 minute walk
2 min / 2 min
3 min / 3 min
4 min / 4 min
5 min / 5 min
4 min / 4 min
3 min / 3 min
2 min / 2 min
1 min / 1 min

Tuesday - Did 5 total sets of 20 push ups / 20 sit ups / 20 minutes on stationary bike. In that order.

Wednesday - 6.2 miles in 57:45. Ran at a harder effort than I wanted to.

Thursday - 1.75 miles in 16:06. Was planning on 2 but was still tired from previous day, so I cut it short.

Friday - Rested

Saturday - Ran 4.25 in 45:48. My running partner for my long run wanted to do it Sunday. So I ran a real easy effort medium run.

Sunday - 7 miles in 1:11:44. I know many don't consider this a long run but I am still (really) slowly building up my mileage. One mile at a time.

Week of 17th - 21st (today)

Monday - Did 4 sets of 15 push ups / 15 sit ups / 15 minutes on stationary bike.

Tuesday - Rested

Wednesday - 6.2 miles in 59:39. Was a little slower than previous week but I felt better during the run.

Thursday - 6.75 miles in 1:03:20. I didn't want or plan on running this far. I couldn't roll out of bed to run so I ran in the afternoon during my Son's Little League practice. I didn't run with any goals or expectations, only with a steady level of effort. I really surprised myself with the consistency of pace of my miles.

Friday (today) - I plan on doing my 20/20/20 this afternoon.

Saturday - My running partner again wants to push back our run. So not sure what or if I do anything.

Sunday - 8 miles.

I have noticed that it has been harder and harder to wake up to workout. So this means that I have been pushing myself too hard and will cut back. I do realize my plan didn't include any dedicated rest days but as you can see I do take rest days if I have a lack of energy or time.

Random funny for no particular reason.

Any workout suggestions? 
Any information or data you would like me to include in these periodical recaps?

8 comments:

  1. Great routine recap. I get tired along my training as well, I think you have to push through so your body learns to exercise when you are tired.

    Then again rest days are extermely necessary lol

    ReplyDelete
    Replies
    1. I agree that there is some value in training while tired. That is why I have been running on back to back days. But I can tell the fatigue is building up and so I think I should take a easy week. Than start building up again.

      Delete
  2. Good idea ramping up the miles slowly. . .best way to avoid unnecessary injury.

    ReplyDelete
    Replies
    1. Yep, I think I have an irrational fear of getting injured now. lol. Last couple years I have always had something. So this year I really am trying to have a full year of being injury free.

      Delete
  3. Looks like a pretty decent two weeks. Are you training for anything specific?

    ReplyDelete
    Replies
    1. Thank you. I am planning on doing my very first marathon at the end of the year. I have plenty of time so I am trying to train smart.

      Delete
  4. great training there and YAY for speedwork! funny, i just finished writing a post on that, so it's on my brain..lol. and every training program needs to have flexibility. :)

    ReplyDelete
  5. Good steady build up. What marathon are you thinking about doing?

    ReplyDelete