Recovery/Bridge Week 4 of 4
Miles Run: 23.6
Monday - one mile and lift
Started out with a #onemilemonday on the treadmill to check the box on the #rwrunstreak day 5/39. Followed with some good stretching, lifting, then finished up with some core work.
-----
pull-up w/ 30lb assist
tri dip w/ 30lb assist
leg & calf press 55lb
-----
tri pull-down 45lb
upright row 45lb
single-leg adduct 20lb
-----
curls w/ 2x18lb
OH tri press w/ 20lb
deadlift w/ 2x20lb
-----
squats 75lb
chest press 65lb
Tuesday - #10kTuesday
The rain (yes RAIN!!!) ended just in time for me to head out for a run outside - thank you, weather, for saving me from the dreadmill. It was actually a bit warm out! Didn't have any particular plan, just went out for a steady run. I took a little side-loop on gravel roads to keep my off-road running game in tact (note: need to get back on the trails), and walked a little bit at the halfway point just because I felt like it. Ended up with a pretty great average pace - 8:46/mi!
Wednesday - one mile and bike
Warmed up with a quick treadmill mile for #RWRunStreak, then hopped on the stationary bike for a quick half-hour ride. Averaged just shy of 14mph which isn't bad for my indoor biking. It's been way too long since I was on an actual bicycle, so I'm excited about this weekend's Ladies Ride on Sunday! Hoping the rain moves out from the forecast.
Thursday - 6x400(ish) for #speedworkThursday
Decided to do some short intervals outside today because it's gorrrrgeous and I couldn’t stand the idea of treadmilling. I'd mapped out the loops to do and my pace was basically "as fast as I can" for the speed intervals and super comfortable recovery in between. Went out, did it, felt great. Was worried about consistency since I didn't look at my watch, just ran based on feel.
Result?
OH HELL YEAH. #nailedit
Friday - one mile and yoga
Got 1.25mi on the treadmill before yoga class. Yoga was excellent and very relaxing today, and I had my mind engaged and not wandering which made it extra great.
Saturday - run w/ D
D and I started at Furman and ran up to Gateway Park in Travelers Rest for a mid-run playground stop. Played for a bit then headed back to the car. It was chilly but nice! Total of 8.6 miles, average 9:01/mi moving pace.
Sunday - Ladies Ride at Isaqueena?
Rain made the organizers change to Saturday for the group ride, which unfortunately I can't do. :( BUMMED.
Ended up raining the entire day, so I went out in the morning and got my one mile done (8:40/mi pace) for #RWRunStreak, and that was it for the day.
Monday - one mile and lift
Started out with a #onemilemonday on the treadmill to check the box on the #rwrunstreak day 5/39. Followed with some good stretching, lifting, then finished up with some core work.
-----
pull-up w/ 30lb assist
tri dip w/ 30lb assist
leg & calf press 55lb
-----
tri pull-down 45lb
upright row 45lb
single-leg adduct 20lb
-----
curls w/ 2x18lb
OH tri press w/ 20lb
deadlift w/ 2x20lb
-----
squats 75lb
chest press 65lb
Tuesday - #10kTuesday
The rain (yes RAIN!!!) ended just in time for me to head out for a run outside - thank you, weather, for saving me from the dreadmill. It was actually a bit warm out! Didn't have any particular plan, just went out for a steady run. I took a little side-loop on gravel roads to keep my off-road running game in tact (note: need to get back on the trails), and walked a little bit at the halfway point just because I felt like it. Ended up with a pretty great average pace - 8:46/mi!
Wednesday - one mile and bike
Warmed up with a quick treadmill mile for #RWRunStreak, then hopped on the stationary bike for a quick half-hour ride. Averaged just shy of 14mph which isn't bad for my indoor biking. It's been way too long since I was on an actual bicycle, so I'm excited about this weekend's Ladies Ride on Sunday! Hoping the rain moves out from the forecast.
Thursday - 6x400(ish) for #speedworkThursday
Decided to do some short intervals outside today because it's gorrrrgeous and I couldn’t stand the idea of treadmilling. I'd mapped out the loops to do and my pace was basically "as fast as I can" for the speed intervals and super comfortable recovery in between. Went out, did it, felt great. Was worried about consistency since I didn't look at my watch, just ran based on feel.
Result?
OH HELL YEAH. #nailedit
Friday - one mile and yoga
Got 1.25mi on the treadmill before yoga class. Yoga was excellent and very relaxing today, and I had my mind engaged and not wandering which made it extra great.
Saturday - run w/ D
D and I started at Furman and ran up to Gateway Park in Travelers Rest for a mid-run playground stop. Played for a bit then headed back to the car. It was chilly but nice! Total of 8.6 miles, average 9:01/mi moving pace.
Sunday - Ladies Ride at Isaqueena?
Rain made the organizers change to Saturday for the group ride, which unfortunately I can't do. :( BUMMED.
Ended up raining the entire day, so I went out in the morning and got my one mile done (8:40/mi pace) for #RWRunStreak, and that was it for the day.