Croft Half Training - 1 week to go!
Pre-week thoughts: Traveling for work ALL week this week, so workouts will be hard to get in. Still planning on most of the usual though... we'll see how much I'm able to do!
Week-end thoughts: Pretty darn happy with what I was able to accomplish this week! Not all went according to plan but got a lot of good work done.
Monday - hotel lift & run
Got into the hotel midday and was able to work in a quick gym workout. The hotel gym is clearly an afterthought as there are 4 cardio machines and a set of weights all crammed in a tiny room. Not fancy, but it's got the essentials. I warmed up with 1mi on the elliptical, then did a series of weights with core/stretching. I avoided most leg weight lifts due to 2 consecutive long-ish runs this weekend, felt like the legs needed more recovery so focused more on stretching.
Tuesday - hotel treadmill #10kTuesday
Later sunrise time, plus the fact that I'm in Philly for work and it's in the 30s in the morning (and I only packed shorts/t-shirt!) made this an indoor run. In an effort to make the 6.2 miles on a treadmill more palatable, I decided to do mile repeats at 8:00/mi pace. Warmed up for one mile, did 4x1-mi repeats, then cooled down for ~1/2 mile. Worked out great and even though halfway through the second repeat I considered reducing the distance on subsequent repeats, I ended up sticking with the plan and it went well! Total 6.2 miles averaged 8:45/mi pace.
Wednesday - hotel stationary bike?
Between waking up before 5am to catch my flight and being busy the rest of the day, workout didn't happen. But we did do a beach clean-up project and walked about 2 miles along Folly Beach picking up trash, so there was some activity at least. I did have good travel luck though... an entire row to myself when the rest of the plane was nearly full!
Thursday - hotel treadmill #speedworkThursday run in Charleston
Got into a conversation about running with a colleague at the conference so we decided to run together this morning instead which was much nicer than a treadmill. She and I met up right after sunrise, ran down Meeting Street to Market Street and cut over to the waterfront, then ran around the battery on the point of the peninsula and back up King Street. It was a nice, short and easy run but just felt nice to get outside with someone else!
Sunrise over Charleston Harbor
Friday - rest
Spent most of the day in a car driving home, so the planned rest day was indeed the reality.
Saturday - trail run (11mi) and Freak Bike!
I headed out solo in the morning to Pleasant Ridge for a two-loop run on the JFA trail. It was a beautiful day to be in the woods! The park was relatively busy but I only saw a half dozen bikers out during my 2+ hours. I was happy that my two loops were pretty close in time, 1:05:26 moving time for the first and 1:07:34 for the second. Overall averaged right at a 12min/mi pace for the entire run, which was about what I expected. Still don't really have a goal in mind for next Saturday since it's my first trail half, so I'm just going to run and enjoy it!
At night we had the Freak Bike event, Rocky Horror edition. Freak bike is an event that the Upstate SORBA (mountain bike association) sponsors every few months. The general structure is to dress up in costume/decorate your bike, meet in TR, bike ~100 yards to the Swamp Rabbit brewery and have beers. Then we ride down the trail to Compadre's downtown and have dinner/drinks before riding back home at like 10pm (or later). We had a great group of about 40 people for last night's event, and I think Scott and I had some awesome costumes (Columbia and Eddie from Rocky Horror). So fun! We got a babysitter for D, so we were both able to enjoy the event (usually just Scott goes). The fun event included over 23 miles of biking!
Hot patootie, bless my soul!
Sunday - ??
Rest day. After the double workout yesterday, I'm pooped!
Week-end thoughts: Pretty darn happy with what I was able to accomplish this week! Not all went according to plan but got a lot of good work done.
Monday - hotel lift & run
Got into the hotel midday and was able to work in a quick gym workout. The hotel gym is clearly an afterthought as there are 4 cardio machines and a set of weights all crammed in a tiny room. Not fancy, but it's got the essentials. I warmed up with 1mi on the elliptical, then did a series of weights with core/stretching. I avoided most leg weight lifts due to 2 consecutive long-ish runs this weekend, felt like the legs needed more recovery so focused more on stretching.
Tuesday - hotel treadmill #10kTuesday
Later sunrise time, plus the fact that I'm in Philly for work and it's in the 30s in the morning (and I only packed shorts/t-shirt!) made this an indoor run. In an effort to make the 6.2 miles on a treadmill more palatable, I decided to do mile repeats at 8:00/mi pace. Warmed up for one mile, did 4x1-mi repeats, then cooled down for ~1/2 mile. Worked out great and even though halfway through the second repeat I considered reducing the distance on subsequent repeats, I ended up sticking with the plan and it went well! Total 6.2 miles averaged 8:45/mi pace.
Wednesday - hotel stationary bike?
Between waking up before 5am to catch my flight and being busy the rest of the day, workout didn't happen. But we did do a beach clean-up project and walked about 2 miles along Folly Beach picking up trash, so there was some activity at least. I did have good travel luck though... an entire row to myself when the rest of the plane was nearly full!
Thursday - hotel treadmill #speedworkThursday run in Charleston
Got into a conversation about running with a colleague at the conference so we decided to run together this morning instead which was much nicer than a treadmill. She and I met up right after sunrise, ran down Meeting Street to Market Street and cut over to the waterfront, then ran around the battery on the point of the peninsula and back up King Street. It was a nice, short and easy run but just felt nice to get outside with someone else!
Sunrise over Charleston Harbor
Friday - rest
Spent most of the day in a car driving home, so the planned rest day was indeed the reality.
Saturday - trail run (11mi) and Freak Bike!
I headed out solo in the morning to Pleasant Ridge for a two-loop run on the JFA trail. It was a beautiful day to be in the woods! The park was relatively busy but I only saw a half dozen bikers out during my 2+ hours. I was happy that my two loops were pretty close in time, 1:05:26 moving time for the first and 1:07:34 for the second. Overall averaged right at a 12min/mi pace for the entire run, which was about what I expected. Still don't really have a goal in mind for next Saturday since it's my first trail half, so I'm just going to run and enjoy it!
At night we had the Freak Bike event, Rocky Horror edition. Freak bike is an event that the Upstate SORBA (mountain bike association) sponsors every few months. The general structure is to dress up in costume/decorate your bike, meet in TR, bike ~100 yards to the Swamp Rabbit brewery and have beers. Then we ride down the trail to Compadre's downtown and have dinner/drinks before riding back home at like 10pm (or later). We had a great group of about 40 people for last night's event, and I think Scott and I had some awesome costumes (Columbia and Eddie from Rocky Horror). So fun! We got a babysitter for D, so we were both able to enjoy the event (usually just Scott goes). The fun event included over 23 miles of biking!
Hot patootie, bless my soul!
Sunday - ??
Rest day. After the double workout yesterday, I'm pooped!