Monday: Circuit at home. I completed a fairly easy full body circuit and then finished with some good stretches: pigeon pose and runner's lunge. My hip flexors and groin were much tighter than I expcted!
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| I put downward dog into the workout to make sure I really spent time on my calves. |
Tuesday: 4 miles - bridge. It's been so long since we've done the bridge, I was honestly shocked by how steady and fast we were! I had no discomfort and the run felt all-around successful.
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| 9:29 pace...It was nice and chilly out! |
Wednesday: Circuit at school. I could feel a cold coming on but was able to persevere. Elizabeth planned this one and it was killer! We did four rounds for a fast and effective workout! I am really bad at explaining what these moves are - I should probably start taking some kind of photo or video of our circuits so we can recreate them.
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| We completed this workout with weights. I was so sore the next day; it was awesome! |
Thursday: 4 miles. My cold symptoms were getting worse so we kept the pace easy just in case. I was pretty impressed that I was able to complete the run despite having a bad cough.
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| 9:48 pace. |
Friday: Despite Thursday's success, I opted to rest. My lungs were starting to feel tweaky and there was no real reason to force a run. This was a good choice because I was feeling much better by Sunday!
Saturday: More rest...but feeling better!
Sunday: We got in what will probably be our last double-digit run before A1A. It was extremely foggy for the first few miles, but once the sun burned off the fog it was uncomfortably hot. We did 10 miles at a brisk but steady pace and included the bridge at the end (miles 8-9).
My legs were distractingly stiff (but not painful) until mile three; they didn't warm up completely and feel good until five miles in!
I don't know how this bodes for race day. My legs feel good on all my evening runs no matter the distance, so maybe it's a morning run thing. Obviously the race is in the morning, so that worries me.
But, this run set my mind at ease that I can run through it early on and keep a steady pace as long as we're not talking actual pain.
Total mileage: 18.
I'm still feeling good about race day! I think our goal of 2:20 is well within reach.
ABK
Good week, Ali! I'm glad that 10 miler gave you some confidence that even if your legs start stuff in the morning, the warm up!
ReplyDeleteYes, I definitely needed this run to help set my mind at ease!
DeleteGreat week! How did you get to be able to do those kind of paces on a long run? Is it all the strength training you've been doing? I'd love to be more firmly in the 10s for my long runs- lately I've been able to hit a mile or two during a long run at a 10:45-10:50 pace but I'd like to be more consistent with that.
ReplyDeleteHm. You know, this question really got me thinking. I can't think of a very concise answer...Now I'm thinking I need to write a whole post on it! I do think the cross training has helped, running the bridge, and the consistency in my workouts over the last year, but also that I haven't given up running for longer than a week or so when I was feeling injured. I think time has also had something to do with it; I've been running for eight years now and a 10 minute pace is just where my body feels happiest when I'm balancing my training without overdoing it. I think some of it is just...natural, the way some people just naturally run in the 8s!
DeleteYou are going to kill that goal!!
ReplyDeleteYou had a great week. Jealous of your workout partner.
She keeps me accountable! I'd totally slack off if I didn't have her to answer to!
DeleteLooks like a pretty good week for you! Love all the skirt sports :)
ReplyDeleteMe too! ;)
DeleteGreat week - even though you weren't feeling well!
ReplyDeleteJen
jpabstfitness.com
Thanks! I was happy to get a long run in despite my cold!
DeleteYou had a great week despite how you were feeling. I was thinking about you this weekend because I did an iFit bridge run on my treadmill. It took my over the Golden gate bridge and the Brooklyn bridge. It reminded me of you and all your bridge runs.
ReplyDeleteGood luck at the upcoming race!
I hope you are feeling better!
ReplyDeleteYou are going to slay that goal!! you both have worked so hard!
Hope that cold has left you and you are now feeling good! Good luck in your race! You've got this!
ReplyDelete