Happy Sunday! Hope you had a good weekend. It was a weekend of contrasts here in Pittsburgh–gloomy and continuously raining on Saturday and bright and sunny on Sunday.
This week I met all my goals, but I realize I haven’t actually posted what those goals are, so here they are.
I trained for races almost nonstop from January through mid-October this year, and at first I thought it was crazy to scale back in an off-season after I ran my goal race. Would I lose all the fitness I built this year? But Coach Jenny convinced me that I need an off-season. When you think that all professional athletes need off-seasons, it’s a little crazy to think that we regular runners don’t. Even though I’m taking an off-season until training starts for the Pittsburgh Half Marathon on January 12, I still have fitness goals I want to work toward. I hope to start training next year with a really strong level of fitness.
- Run 3 – 4 times a week. For most of this year I ran five days a week while in training, so at first the idea of running 4 days a week, let alone three, was a little crazy. But I have to say that I love the flexibility. During the cold spell when the weather dipped down to feels-like temps in the single digits, I didn’t run. When it rained all day yesterday, I didn’t run. It’s been really nice to run when I want to and not have to when I don’t.
- Strength train 2-3 times a week. I’ve been doing strength work twice a week but want to increase it to three. Strength training really helps me maintain my weight loss (the more muscle you have, the more calories your body burns), which will be important through the holiday season. But I added some flexibility in case I can’t fit all three sessions in.
- Do yoga 3-4 times a week. When I don’t do yoga frequently, my body gets tight and runs feel harder. Plus, yoga is my form of injury prevention.
- Do plyometrics 2-3 times a week. I posted previously about how plyometrics build efficiency, prevent injury, and improve speed. I created a workout that alternates plyometrics and strength training exercises, and it’s really tough. I also have a 30-minute cardio routine that alternates plyometrics and cardio that I’ve been doing once a week.
Weekly mileage was 12.
Morning: 35 minutes plyometrics strength training
Evening: 60 minutes yin yoga
Morning: Interval workout, 4 miles in 45:45
I set out to run 4 .25-mile intervals at a 9:20-9:30 pace. But because it was dark and I couldn’t see my watch, I just ran what felt like fast for the intervals. They worked out to 9:21, 9:07, 9:11, and 9:38. It was a really good, tough workout, and I ended it drenched in sweat despite the 26-feels-like-21 degrees.
Evening: 23 minutes Core Yoga from Runner’s World
Morning: 30 minute plyometric cardio workout on the Bosu ball
Morning: Easy run, 3.03 miles in 35:33
It was 28 degrees and felt great. Have I said before how much I love running in cold weather? 🙂
Evening: 20 minutes strength training with focus on legs and glutes
Morning: 40 minutes Ashtanga yoga (sun salutations, standing sequence, and a few seated postures)
Morning: 45 minutes plyometrics strength training
Yes, I love running in the cold, but running in the rain is a different story. I can deal with it except for the squishy socks and wet shoes. So when it rained the whole day, I decided to do strength training instead of running.
Morning: Long run with hills, 5 miles in 58:31
Today was gorgeous and perfect for running: 32 degrees and sunny. The run, however, was HARD. I ran on the trail to the 31st Street Bridge, across to the Strip District, and then up Polish Hill. This hill is a long hill that is extremely steep in places, and it about killed me. At points, it felt I was running nearly vertically. But I ran (slowly) the whole hill except for a spot where I had to walk to squeeze past a car parked on the sidewalk. My original route called for running back down that hill and up another, but I was spent after that first hill. I did, however, manage to run a negative split and run the last mile at half marathon pace. Yes! Splits were 11:47, 11:38, 12:27 (the hill), 11:33, and 11:07.
|Lululemon Heathered Coal Speed Tights, Coco Pique Ear Warmer & LS Swiftly
Athleta White Plush Tech Hoodie
There are no cute greyhound pictures because I spend the afternoon baking vegan Christmas cookies (Peppermint Chocolate Chip and Peanut Butter Chocolate Pillows!) while my husband took Django on a walk.
Have a great week running and working out!