Weekly Rundown: 003 – Hello Hill Repeats!

This week was a bit hectic for me, which you might have picked up on since I was absent from the blog world a couple of days. Nothing crazy happened, I was just super busy at work!

Today I am looking forward to relaxing and catching up on my favorite blogs!

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Monday  – Beach Run (approx 3.5 miles, 77*)
My poor Garmin is still broken. The support team is issuing an exchange and I should have a new one soon-ish! I started the Strava app at the beginning of this run to record my time and pace, but at the end of the run it said “no runs recorded.” I have no idea what happened!

Tuesday  – Rest Day
Unplanned rest day. Got home from work late and a little stressed. Spent the night on the couch watching TV with Adam – The Mindy Project, Tosh and Better Call Saul. Yep, we’re total couch potatoes some nights!

Wednesday  – Fartlek + Upper Body (4 miles, 52:24, 13:06/mi)
TOO HOT to do speedwork outside today! Four miles with middle miles run as fartlek. Hard portions were to be done at 9:45 – 10:30 pace. I ended up doing them at 10:10 – 10:30 pace.

Splits: 13:51, 12:21, 12:26, 13:48.

When I run outside and it’s nice and cool out I don’t have a problem hitting the 9:45 pace but I get too nervous to run that fast on the treadmill.

Afterwards I did a quick-ish upper body strength workout.

Thursday  – Rest Day
I was planning to make up the miles I missed on Tuesday this day, but there was an accident on the highway and it took me TWO HOURS to get home from work. By the time I walked through my front door it was 8pm and I just wasn’t interested in making up some easy miles. It just didn’t seem worth it.

Friday  – Park Run (3 miles, 41:21, 13:47/mi, 76*)
I hardly ever get up to run in the morning before work, so this was interesting for me. And by interesting I mean I could barely keep my eyes open during the first mile! I needed to get in the run though because I had evening plans and knew running after work wouldn’t be happening.

Saturday  – Hill Repeats + Upper Body/Core (3 miles, 40:31, 13:30/mi)
Last week my coach asked if I would be down to try some hill repeats on the treadmill, and you know I said yes! I love trying new things when it comes to running. Since I am used to running literally at sea level with 0 hills (and just one small bridge), this beginner hill workout was a fun challenge.

Splits – 13:50 (warmup), 13:16 (hill repeats), 13:25 (cooldown)

30 second hill repeats were done at 10 min pace. As soon as I was done I texted Lauren to let her know I LOVED this workout and definitely want to do more hill repeat workouts in the future.

Sunday  – Beach Run (10 miles, 2:17:29, 13:44/mi, 74*)
I only had 9 miles on the schedule for this run, but I decided  to round up to 10 miles. I have a great 10-mile loop that I really like and it felt weird to cut it short.

Total Mileage: 23:5
Total Time Running: 4:31:45 (doesn’t include Monday’s untimed run)
Avg. pace: 13:31/mi. (doesn’t include Monday’s untimed run)

As you can see I didn’t do any lower body strength workouts this week.

At the beginning of the week my right hip was still bothering me a little bit so I continued with lots of stretching and babying it a bit. Instead of sitting down on the couch, I’ve been laying down, etc. (I actually think that helps a lot!)

I would say around Thursday is when the hip finally felt 100% back to normal. I’m glad to be feeling like myself again.

I’ll be doing leg days again this coming week! : )



  1. March 8, 2015 / 12:24 pm

    I’m glad your hip feels 100% now. 🙂 I bet you are ready to get back to legs! I did legs Friday and things went well. Still not doing a lot of weight and only doing 4 exercises, but baby steps!

  2. March 8, 2015 / 1:39 pm

    You watch Tosh? My husband and I stumbled upon it one day and could not stop watching. It was so funny, but so wrong at the same time. Kind of like Cards Against Humanity.

    How do you like the new schedule – shorter mileage but more intensity? Hill repeats on the treadmill is probably one of the most difficult things I have ever done. Torture. Seriously. Nice work taking on that challenge and getting it done.

    • March 8, 2015 / 10:32 pm

      Yes! Adam and I watch Tosh every week. There are at least one or two segments that I just have to look away from each episode, but that is kind of what makes it fun, right? 🙂

      I am enjoying the lower mileage, higher intensity runs more than I thought I would have!

  3. March 8, 2015 / 1:52 pm

    I love hill repeats. I mean, I HATE them, but I always feel really good afterward and I know they’re great for strengthening my legs and bettering my cardio. I can’t do speedwork in the heat either! I slow down a LOT in heat and speedwork in heat makes me want to vomit and pass out lol.

    • March 8, 2015 / 10:39 pm

      Ahhhh yes, I definitely experience the V+P combo after doing speedwork in the heat! I hate that feeling where you’re just not sure which one is going to happen first and you just hope you don’t die on the street! 😉

  4. March 8, 2015 / 2:13 pm

    I love Mindy project. Nice week Kristina, I like how you have your total mileage, running time, and average. Have data envy right now 😛

    • March 8, 2015 / 10:40 pm

      My coach has me input all of my data into a shared Google Spreedsheet and it totals up everything for me! I love it!

  5. March 8, 2015 / 2:31 pm

    I’m glad your hip has calmed down and that they’re sending you a new garmin. Hope you have a great week!

  6. March 8, 2015 / 2:47 pm

    Great job on the hill repeats! I will have to live vicariously through you – the doc says hills are bad, up and down, so I may be awhile before I can do them again. I have been super busy at work too. I can’t wait till things slow up a bit, it really screws up my blog reading 😉

  7. March 8, 2015 / 4:08 pm

    Hope you have a calmer work week this week!!
    Glad your hip is feeling better even with all the running.
    So fun that you loved the hill repeats!!!

    • March 8, 2015 / 10:42 pm

      Thanks Kim, me too! It wasn’t even really that crazy, but I had a day out of the office and I’m such a creature of habit that it totally threw me off. I need to get better at managing my life even when things aren’t routine!

  8. March 8, 2015 / 9:00 pm

    I hope you had a good weekend to help you unwind from that busy week.

    Welcome to hill repeats! They are one of my favorite workouts. I love that I get to engage different muscles and that it’s a good challenge that isn’t more speedwork. I don’t like that sometimes I run past the same people over and over again when I run back and forth up and down the same hill. I think like they must think I’m crazy!

    • March 8, 2015 / 10:44 pm

      I really did! I had a great weekend! The only problem is that it was too short 😉

      Yes! I love that hill repeats engage different muscles too. My quads definitely felt tired today during my long run. They sort of had that same feeling I get after squatting…but not quite as intense as after squat day!

      Haha, all of the other runners understand when they see you going up over and over again!

  9. March 8, 2015 / 11:11 pm

    I love doing hills and speed work. I guess that’s a remnant of my sprinting days. I’m glad to hear you enjoyed the workout. I only have one hill here, and it isn’t exactly very big, so I should really join you and take my workout to the treadmill. Great job on another good week!