Saturday - I had to get this run done early, and it was supposed to be really windy. Can I tell you all how sick of running in freezing temps and wind I am? I've had enough. So I ran 10 miles on my treadmill. Thank goodness for Parenthood on Netflix. Overall, I kept it at a really slow pace and felt pretty good. I tried out running with compression socks to see if that would make a difference for my peroneal tendons. Surprisingly, yes. My posterior tibial tendon is still not super happy, but I think it'll just have to deal. 10 miles in 1:49:42.
Sunday - Rest day, although I did squeeze in about a half hour of pilates obliques and lower ab stuff. But mostly just rest.
Monday - Speed Drills! 1 mile warm up, 1 mile @7:50, 3 min rest, 800m @ 7:50, 2 min rest, 600m @ 6:50, 2 min rest, 400m @ 6:40, 1 mile cool down. I really liked this workout, even though I didn't quite hit the paces. But that's ok, because I know my body got the intended physical workout from it. I think I liked best that it was only 4 intervals, even if that first one was a whole mile. My average paces actually broke down to 7:49, 7:58, 7:02, 6:56. So, like I said, not quite there. The shorter the interval, the harder it is for me to zero in on that speed. Plus, I had programmed this into my watch and then kind of forgot what paces I was actually targeting. So that 2nd interval I kept thinking "am I going too fast? Too slow? Why is my watch beeping at me? Should I slow down? Oh no, speed up! Ahhhh!!!" Next time: pay more attention to the required paces. 4.72 miles in 42:52, average pace of 9:05.
Tuesday - 45 minutes on my stationary bike before breakfast, and then some pilates videos before lunch. Mostly some cardio, with abs thrown in. The names of the videos are the best part: Flat Stomach Fat Melter, Train Insane HIIT, and Perfect 10 Abs. Blogilates is also doing a challenge for the first 14 days of February where you are supposed to Instagram pics of specific poses. Today's was #getreadyhereicome. I don't know where she comes up with this stuff!
Wednesday - 5 miles on the treadmill at easy pace - average of 10:16. The temps were back in the single digits this morning, with lots of wind, so I figured taking it easy on the treadmill was totally ok. Plus I'm trying to rehab these tendons in my feet - peroneals are feeling a lot better with daily calf/hip stretching and compression socks. My posterior tib is still not happy with me on run days. Fine when I'm walking or running, but if I turn my foot in sharply, there's pain. Weird, right?
Thursday - Fartlek run: 1 mile warm up, 5 x 800m at 7:40-7:50 pace (3 min rest), 1 mile cool down. This run was a little tough. Overnight we got a dusting of snow, and it's been very cold so the roads were a little slick. I managed to power through the intervals with the rest periods in between. It's funny because when I read this workout, I thought "oh, I won't need that much rest!". Wrong. Those 3 minutes were a welcome relief! My intervals broke down to 7:51, 7:52, 7:50, 7:51, 7:53. So juuuuust shy of the target pace zone. But with the road conditions, I think it's a win. 5.81 miles.
Friday - Rest day. The inside of my ankle has been bugging me more than I'd like. I'm also meeting a friend for lunch, so I just don't know that I'll be able to fit in anything today. But I'm ok with that.
I do much better with speedwork when I have a target range rather than one target pace. It's hard for me to zero in on the pace in shorter intervals too. It always takes me like 30 seconds at least to get into the right groove. Great work this week, as always!ReplyDelete