28 In Weekly Training Recap

Summer 2017: Base Training Week 9

What I learned this week?  Before we get in to that, I am hosting a giveaway through my Instagram account that ends on Tuesday so jump on there to enter…ya know, if you like free stuff n’at.  The giveaway was inspired by my blog post last week about using discipline to achieve your goals.  I am giving away a planner and a copy of the book, “The Slight Edge.”

Ok, back to the game plan.  This week I learned that discipline and consistency really do pay off!  We had a rare break in the weather and I saw some awesome paces during my Wednesday night run.  My strength training is really starting to pay off.  I’m not great at tracking my sets/reps/weights etcetera but I have noticed that I can increase the amount of weight on a consistent basis from week to week.

It is great timing for all of this to be falling in place.  This coming week I will start training week 1 for my goal 5k this fall.  I’ll keep my training up for a few weeks after that 5k coasting in to my goal half marathon.

Monday

Plan: Rest » Actual: Rest

Originally, I had planned on going to check out the new cycle bar facility for a private tour and class.  Instead, I rescheduled that to go with a friend on Saturday morning.  More to come!

Since hub’s mom was still in town, the three of us went out for dinner.  If you haven’t been to spork in the Friendship area of Pittsburgh, you do not know what you are missing!  Everything on their small plates menu is made from scratch in house.  Their menu is always changing and their drinks are delicious!  We split a bottle of wine and started to order our way through the menu.  The best part of a small plates dinning experience is that you can try so many different things!  We ordered food in 4 different “rounds.”

For the first round we got the white bean jar with savory biscotti, eggplant crockettes, and roasted mushrooms.  In the second round, we ordered the scallops with butternut squash ravioli and the swordfish seviche with tostones.  The last savory dish that we ordered was the bucatinne.  Finally, for dessert we got the cake and the lemon/matcha tartlet.  2 hours later with full bellies and happy hearts we were ready to leave.

Appetizers at Spork

Tuesday

Plan: Speed work » Actual: 35 minutes on the elliptical + leg strength

I stopped at the gym on the way home to ensure that I got my workout in.  I did a quick leg routine so that I could head home and meet up with hubs and his parents for their last dinner in the ‘burgh for this trip.  We went to Atria’s.  And you can’t go to atria’s without getting the crab bisque.  So good!

Wednesday

Plan: Cross Training » Actual: 3 mile cut down run

When hubs came home from work, we went out to the park to get a quick run in.  I felt so good that I just decided to push it and see how the workout would go.  My splits were 9:00, 8:32 & 8:15.  I almost couldn’t believe it!  It’s been so long since I’ve seen a low 9ish pace let a alone paces in the 8’s.  It makes me really excited about my upcoming training cycle.

Thursday

Plan: 4 miles » Actual: 3 miles + lower body strength

I stopped at the gym on the way home again so that I could relax and unwind tonight.  3 treadmill miles plus a quick leg circuit.  I tried to push it with the weights today and was pleasantly surprised!  I am going to try to keep up with strength training 3 days a week for as long as I can.  If this starts to interfere with my quality running days then I will think about modifying or giving it up.

Friday

Plan: Rest » Actual: Rest

I was so tired today I thought about taking a nap when I got home from work.  I didn’t (so that I can go to sleep at a decent time tonight) and decided to work on a few blog posts tonight.  My original plan was to go downtown to cheer for the liberty mile.  The threat of rain was enough for me to bail for the comfort and warmth of my couch.

Saturday

Plan: 8-10 miles » Actual: 35 mins elliptical + spin

It was a rainy day in Pittsburgh.  We decided to skip the run (although it would have been nice running on a low humidity day).  I went to the gym when it opened for a quick cross training workout before picking up my friend Ann for our adventure.  We went out to the new cycle bar location in Robinson Town Center that is set to open soon.  It was such a fun experience!   I’ll be recapping that later this week on the blog.

Sunday

Plan: cross training » Actual: 9 mile run, 5.5 mile bike ride, leg day @ the gym

This morning we got up early to go downtown for a run.  We started off with 3 solo miles before meeting up with one of our running friends for 6 more.  The bonus of running with this friend he runs faster than I do.  Because of that, this ended as a fast finish run.  Yay for me since training officially kicks off this week.

When we got back to our car, one of our other friends was just getting ready to head to Open Streets Pittsburgh on his bike.  We decided to rent bikes and join him for a few miles.  This was the first time that we participated in open streets.  One weekend each month in the summer, the city of Pittsburgh closes down the streets so that runners, walkers, bikers, skaters and skateboarders can take to the streets.  Each route is different.  This one went from Market Square through the Strip District into Lawrenceville.  In addition, there are a number of free workout classes offered in different locations throughout the morning.

Recipe Inspirations:

Breakfast:  I am still on the breakfast to go train…this week I’m switching it up with this vanilla chai spiced smoothie.  I love chai lattes and I think this will be a nice breakfast treat.  I’ll add a scoop of protein powder as well to keep me going all morning.

Lunch:  I loved the apple granola wraps from last week so much I’m going to do that again this week!  In case you missed the recipe you can find it here.

Dinner: Sweet potato veggie burgers

Sharing the Love:

This week, I’m linking up with Steff of RunSteffRun and the Pittsburgh Running Bloggers, Courtney of Eat, Pray, Run DC, and Holly and Tricia for the Weekly Wrap with guest host Deborah

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28 Comments

  • Reply
    Deborah @ Confessions of a mother runner
    July 30, 2017 at 5:55 pm

    A cycle bar is opening right near me in October and I am really excited about it! Great job hitting those speedy paces. Looks like the rest and strength training is paying off. I will check out your giveaway too. Thanks for linking up

    • Reply
      Sara
      July 30, 2017 at 7:22 pm

      You really should check out Cycle Bar when they open near you. It’s a great facility!
      Thank you 🙂

  • Reply
    Kimberly Hatting
    July 30, 2017 at 6:28 pm

    That open street thing looks fun! I think you said it’s a different route each time…what a great way to explore the city in a safe, non-rushed manner 😉

    • Reply
      Sara
      July 30, 2017 at 7:22 pm

      It is different every time! It’s really fun and gives people the chance to get out and try something new!

  • Reply
    Kimberly G
    July 30, 2017 at 7:04 pm

    Thanks for hosting a giveaway on Instagram. I will definitely check it out!

    That’s so nice that you were able ti run with your husband mid-week 🙂

    NYC also has an open streets event for the first 3 Saturdays of August. I’m thinking of trying it out for one of my long runs next month. I really need some new running routes!

  • Reply
    Sara
    July 30, 2017 at 7:23 pm

    That’s awesome that NYC does it too. It’s such a fun event! It draws huge crowds here. Hopefully you enjoy it 🙂

  • Reply
    Wendy@Taking the Long Way Home
    July 30, 2017 at 8:46 pm

    How fun was your week? I love that open streets event. I don’t think Chicago does anything like that.

    • Reply
      Sara
      July 31, 2017 at 5:20 pm

      Open streets was great! I bit busy for riding bikes but fun none the less!

  • Reply
    Teresa
    July 30, 2017 at 10:47 pm

    Okay, every city needs to have an ‘open streets’ event! How neat is that!!! You’ve had a great week of workouts and family-time! I am also really enjoying getting back into my strength training routine. It’s always the first thing to go when I start training for a race, yet the one thing I think I need the most!

    • Reply
      Sara
      July 31, 2017 at 5:21 pm

      Yes – every city should have an open streets event!

      I totally agree with you! I think that strength training is very important for runners and I am going to try to hold on to it as long as possible this cycle.

  • Reply
    AmyC
    July 30, 2017 at 11:01 pm

    I love open streets event! What a great way to get people to enjoy your city, get outdoors, and exercise! I would totally want to do that every month 😉

    • Reply
      Sara
      July 31, 2017 at 5:22 pm

      It’s a great event! Next time I am going to take advantage of the classes. I even saw a picture of row machines set up along the side of the street. I didn’t make it down that far.

  • Reply
    MCM Mama
    July 30, 2017 at 11:27 pm

    That open street thing sounds really cool. My husband and I spent a night in Pittsburgh this spring and I really want to go back and check out more of the city.

    • Reply
      Sara
      July 31, 2017 at 5:23 pm

      Pittsburgh is awesome! If you ever come back and want some suggestions, let me know 🙂

  • Reply
    Zenaida Arroyo
    July 31, 2017 at 8:15 am

    I love that open street idea! Definitely a great way to explore the city without having to worry about those crazy car drivers. 🙂

    • Reply
      Sara
      July 31, 2017 at 5:23 pm

      Exactly!! 🙂

  • Reply
    Lesley
    July 31, 2017 at 10:14 am

    I love it when a place has small plates, like Tapas. Sometimes it’s hard deciding what I want, but I like Tapas because I can order a few small plates, have a variety of food, and still be full at the end of the meal.

    • Reply
      Sara
      July 31, 2017 at 5:24 pm

      That is the best part about small plates dining! I love being able to try everything.

  • Reply
    Jennifer @ Dashing in Style
    July 31, 2017 at 10:32 am

    Sounds like you’re in really great shape going into your next training cycle! I haven’t eaten at Spork, but this makes me want to! I think this was my last Open Streets. Last year it was so much nicer because it was so less crowded. It’s become too crowded for me, unfortunately.

    • Reply
      Sara
      July 31, 2017 at 5:25 pm

      Fingers crossed! As good as it sounds, I am not where I should be lol!

      I totally agree with you about how crowded the events got! I was a little afraid of taking someone out with the bike as the crowds got bigger. I think that in the future, I’ll just go for the classes!

  • Reply
    Jessica
    July 31, 2017 at 10:38 am

    We have CycleBar here! I went once and it’s definitely a workout. My quads were sore for days!!

    • Reply
      Sara
      July 31, 2017 at 5:25 pm

      It is such a good workout 🙂

  • Reply
    Debbie @ Deb Runs
    July 31, 2017 at 1:43 pm

    Your dinner on Monday night sounds delicious, especially the first round.

    • Reply
      Sara
      July 31, 2017 at 5:25 pm

      Thanks! It was soo good 🙂

  • Reply
    Lacey@fairytalesandfitness
    July 31, 2017 at 3:58 pm

    I will have to try that vanilla chai smoothie. I like drinking vanilla chai teas so this would be perfect after a run.

  • Reply
    Sara
    July 31, 2017 at 5:26 pm

    Yes! It would be really good as a post run recovery treat!

  • Reply
    Hannah
    August 1, 2017 at 7:46 pm

    I am all about smoothies for breakfast in the summer. Those veggie burgers look good too!

    • Reply
      Sara
      August 3, 2017 at 8:45 pm

      Smoothies are the best in the summer! And you can drink them in the car on the way in to work – extra points!

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