What I learned? I still hate the humidity. Yup….still hate the humidity. I don’t spend enough time running outside consistently to acclimate to the heat. And the faster I try to run, the worse my form gets. Ok, the pity part is over. If you missed my post last Thursday, I talked about my fall training goals in detail can gave some of my top tips to help you with your training this cycle.
Planned: Rest Day » Actual: Track Workout
Tonight I went to the track for 4×800 meter repeats. All things considered, it wasn’t a bad workout. The humidity was at 80% and I could tell by the warm-up mile that it would be a challenging night. At times it felt like the air was so thick I had to swallow it. I wanted to quit on half of the laps but I pressed on. Even though I missed goal time on the 3rd repeat, I felt really strong and had a really good kick coming down the last 100 meters. On the 4th repeat, I didn’t fully recover and struggled on the second 400 meters. 800’s are certainly not my favorite distance for speed work but hopefully by the end of training, I come to peace with them!
Actual: 3:24, 3:24, 3:32, 3:35
Even though I missed the target, I’ll call this a win considering the weather conditions. And I got two reps in pretty close to goal. Last week I was in the 3:30 range for both of the 800’s I did.
Planned: Track Workout » Actual: Cross Training + Strength
After work, I went to the gym for 50 minutes on the elliptical and a quick strength training circuit. On my lifting days, I’m trying to lift as heavy as possible (as long as I don’t have a quality running day to follow). I think that the strength training is really paying off this training cycle. I’m looking forward to seeing some muscle definition in my legs come race day.
Planned: Cross Training » Actual: 2 miles walking
Today should have probably been a rest day but I decided that some active recovery was in order. After dinner hubs and I went for a walk around the neighborhood. When we got to the local park, I ran a few loops to really loosen up my legs and do a quick form workout. Even after just one day, I can notice a small difference and it already seems a little bit easier to focus on my form changes. It is still going to take a lot of work to engrain this into my training and neuromuscular memory. I am feeling pretty confident that by the end of this cycle I will be able to maintain better form for the 5k distance.
Planned: Tempo Work » Actual: 4 mile fartlek (Avg Pace 9:21) + Strength Session
I was starting to feel run down from my late nights this week. After work, I ran around the city. It wasn’t very humid out but the run still felt difficult and my legs were a bit heavy. Then, I stopped at the gym on my way home for a quick circuit.
Planned: Rest Day » Actual: Rest Day
I really thought about going to the gym on the way home. It’s almost become an addition. After thinking about it, I decided to respect my training and take this day as a rest day. I need to focus more on stretching and rolling. I’m also hoping that a rest day followed by an easy pace 5k will set me up for a really good long run on Sunday. I spent most of the night being a couch potato which was actually nice.
Planned: Long Run » Actual: 5k
Today I had the 5k with 1 warm-up and 6 extra miles. Given the area, and the fact that I’m not familiar with running routes I decided to just take this as an easy shakeout day. I paced the Brookline Breeze 5k for the second year at a 10:00 pace. I happen to love this race. The first half has some hills with the longest hill being the first hill. The best part of the race is coming back down the hill leading to the finish
I had a small crew that stuck with me for most of the race. When we got to the hill at the end, I got everyone to pass me with a strong kick to the finish. There were even a few people behind me that I got to cross the finish line ahead of me. I even had a runner on the route that thanked me for being so encouraging. That’s why I love doing this. Helping people to find the strength to finish well and ahead of goal time. I came across the line 2 seconds slow but I’ll take it considering everyone around me crossed ahead of goal time plus this was a gun time race. I could have easily sprinted to make it on time but I didn’t feel the need to.
After the race, hubs and I decided to head downtown. We walked around the Point and Market Square. Had a drink a Parata Rum Bar and then stopped for ice cream at the new Millie’s location. Such a beautiful day – the weather was perfect.
Planned: Cross Training » Actual: Long Run + Strength Training
We got up early this morning to go for a run around the city. It was a beautiful morning! Cool, low humidity and a nice breeze. We set out to do 8-10 miles. A few miles in and hubs wasn’t feeling it. We changed up the route so that he could end with 6 and I went on to do another 2.
This morning, I was really focused on my form. Trying to extend my hip and activate my glutes and hips. While I still have to think hard about doing this, it comes a little easier. I can also maintain this for longer stretches of time over a longer duration. The first night that I tried changing this technique, I could only hold it for about 50-100 meters. The best part about this form change is that it helps me run faster. I can feel my feet moving over the road in a smoother motion. After my run, I had a quick snack and went to the gym for 40 minutes of total body strength training.
Meal Prep Inspirations
This weekend, I’m also working on my meal prep planning for a 2,000 calorie diet. I’ll be posting more about this later. I’m looking forward to see how it affects my training and my weight. The scale still isn’t budging but I think that I’m putting on muscle now. I’m feeling much better than I did a few weeks ago.
Breakfast: Gingerbread Overnight Oats. Totally out of season…amiright? But I want to start eating oatmeal for breakfast. I’m also not a fan of overnight oats so I’ll prep them the night before then heat them up in the morning. Easy peasy.
Snack: Quinoa Chia Seed Pudding….Quinoa in chia seed pudding? Hmmmm….I’m interested to try this recipe out.
Lunch: Turkey Zucchini Meatballs with roasted veggies
Dinner: Vegan Chow Mein. For when you want to eat all of the veggies!
Sharing the Love
What is your favorite speed workout?