Croft Half Training - 2 weeks to go!
Definitely liking my decision to do Croft. It gives me a good near-term goal to focus on and keep moving as the weather changes. Plus gives me time to think through my plans for the winter & early spring.
Monday - lift & run
Did a quick 2.25 miles outside, 8:09 pace. Since I decided this (Monday) morning to do Croft Half in 2 weeks (!!) I figured I should increase my weekly mileage a bit. Came back inside after for some strength training. Started with some core work with the medicine ball, then 3x10 for all:
Lat pulldown (40lb)
Chest press (50lb)
Leg press (70lb)
Calf raise/press (70lb)
----------
Tri pulldown (40lb)
Row (40lb)
Side-step with resistance band
----------
Hammer curl (18lb dumbbells)
Reverse sit-up
Tuesday - #10kTuesday on trails
Took my #10kTuesday run to the cross-country trails at work today. The sun was warm already at 9:30am, but I was amazed my off-road pace was still pretty snappy at 8:45/mi average! Felt good but need to do more off-road miles because my ankles, feet, and calves have been a bit sore since Sunday's run.
Wednesday - bike
Well, I ended up on the indoor stationary bike because Scott is out of town and I couldn't get the bike pump to work right to pump up my tires in the 2 seconds I had to attempt it last night. Frustrated because it's a lovely day and I'd have preferred to be outdoors, obviously! Still not a bad ride indoors. Got in 11 miles in 45 mins with a "random" program at average 14.2mph.
Thursday - #speedworkThursday
Running short on time so decided to do #speedworkThursday with 6x400 intervals on the treadmill.
Warmup - 1mi @ 9:30/mi
Intervals 1 & 2 - 0.25mi @ 6:30/mi
Intervals 3 & 4 - 0.25mi @ 6:45/mi
Intervals 5 & 6 - 0.25mi @ 7:00/mi
Recovery between each interval = 0.25mi @ 9:30/mi
Cooldown - 0.5mi @ 9:30/mi
Total of 4.25 miles at average 8:36/mi pace. Felt good! The 6:30 intervals were hard, and I'm always amused at my heartrate graph for an interval workout (up/down/up/down). I was looking at my early 2017 calendar and I'm hoping for a good 5k at the Greenville News Run Downtown in January (it's my current 5k PR race with a time of 21:32). I'm not sure if I can beat that time this year, but we'll see how close I can get. That's a 6:49/mi average moving pace! 0_0
Friday - yoga
Yoga Fridays are always welcome.
Saturday - run w/ D
D and I were on our own Saturday morning, so we took a short-ish run around the neighborhood. 5.5 miles with some good little hills, nice easy ~10min/mi pace and a little walking on some of the steeper climbs. Beautiful day to be out.
Sunday - trail run at Paris Mtn
Plan: 9 miles. Park at bottom lot run up Sulfur Springs, Brissy > Pipsissewa > close Lake > Kanuga > Firetower > Sulfur Springs all the way down
Actual: exactly as planned! Amazing. And total mileage was 9.1 - how's that for guesstimation?? Dale and Robin joined me on this run, and it was gloriously chilly when we started (~40 degrees). We warmed up as we climbed Sulfur Springs, and enjoyed amazing views as we passed along Brissy Ridge. The climb back up Kanuga was a tough one, and the technical descent on Sulfur Springs (hiking only section) was also challenging, but we had a great run and enjoyed a morning in the woods.
Monday - lift & run
Did a quick 2.25 miles outside, 8:09 pace. Since I decided this (Monday) morning to do Croft Half in 2 weeks (!!) I figured I should increase my weekly mileage a bit. Came back inside after for some strength training. Started with some core work with the medicine ball, then 3x10 for all:
Lat pulldown (40lb)
Chest press (50lb)
Leg press (70lb)
Calf raise/press (70lb)
----------
Tri pulldown (40lb)
Row (40lb)
Side-step with resistance band
----------
Hammer curl (18lb dumbbells)
Reverse sit-up
Tuesday - #10kTuesday on trails
Took my #10kTuesday run to the cross-country trails at work today. The sun was warm already at 9:30am, but I was amazed my off-road pace was still pretty snappy at 8:45/mi average! Felt good but need to do more off-road miles because my ankles, feet, and calves have been a bit sore since Sunday's run.
Wednesday - bike
Well, I ended up on the indoor stationary bike because Scott is out of town and I couldn't get the bike pump to work right to pump up my tires in the 2 seconds I had to attempt it last night. Frustrated because it's a lovely day and I'd have preferred to be outdoors, obviously! Still not a bad ride indoors. Got in 11 miles in 45 mins with a "random" program at average 14.2mph.
Thursday - #speedworkThursday
Running short on time so decided to do #speedworkThursday with 6x400 intervals on the treadmill.
Warmup - 1mi @ 9:30/mi
Intervals 1 & 2 - 0.25mi @ 6:30/mi
Intervals 3 & 4 - 0.25mi @ 6:45/mi
Intervals 5 & 6 - 0.25mi @ 7:00/mi
Recovery between each interval = 0.25mi @ 9:30/mi
Cooldown - 0.5mi @ 9:30/mi
Total of 4.25 miles at average 8:36/mi pace. Felt good! The 6:30 intervals were hard, and I'm always amused at my heartrate graph for an interval workout (up/down/up/down). I was looking at my early 2017 calendar and I'm hoping for a good 5k at the Greenville News Run Downtown in January (it's my current 5k PR race with a time of 21:32). I'm not sure if I can beat that time this year, but we'll see how close I can get. That's a 6:49/mi average moving pace! 0_0
Friday - yoga
Yoga Fridays are always welcome.
Saturday - run w/ D
D and I were on our own Saturday morning, so we took a short-ish run around the neighborhood. 5.5 miles with some good little hills, nice easy ~10min/mi pace and a little walking on some of the steeper climbs. Beautiful day to be out.
Sunday - trail run at Paris Mtn
Plan: 9 miles. Park at bottom lot run up Sulfur Springs, Brissy > Pipsissewa > close Lake > Kanuga > Firetower > Sulfur Springs all the way down
Actual: exactly as planned! Amazing. And total mileage was 9.1 - how's that for guesstimation?? Dale and Robin joined me on this run, and it was gloriously chilly when we started (~40 degrees). We warmed up as we climbed Sulfur Springs, and enjoyed amazing views as we passed along Brissy Ridge. The climb back up Kanuga was a tough one, and the technical descent on Sulfur Springs (hiking only section) was also challenging, but we had a great run and enjoyed a morning in the woods.