Weekly Rundown: 004 – The Tale of 2 Rest Days
Can it be Sunday again already? Wow!
Monday – Beach Run (3 miles, 39:04, 13:01/mi, 77*)
This run felt really good. Some very sweet drunk spring breakers gave me a standing ovation as I ran passed them. It’s not everyday you are made to feel like Shalane! Thanks guys!
Tuesday – Treadmill Run (3 miles, 40:00, 13:20/mi)
I hit the emergency stop button on my treadmill when I was just .1 away from being done, so the total time and pace is an estimate, but probably a pretty close one. Stupid treadmill. Stupid emergency bar. Watching a new episode of The Mindy Project afterwards helped me feel better!
Wednesday – Rest
Got home from work late and had 0 energy to run or do anything else. Watched the HEAT game from the comfort of my couch until bed time.
Thursday – Beach Run (4 miles, 51:41, 12:55/mi, 79*)
One mile warmup, two miles of fartlek and one mile cooldown. Hit the drawbridge at mile 3 and had to take a small break to wait for the bridge to come back down. That mile ended up being 11:40 which is fast for me, but I’m sure the break had something to do with it! It was really warm and humid out! Blech!
Friday – Rest
Oops another rest day. Actually I’m thinking about making two days off from running a standard thing for a while. I’ve been following a 6-day a week schedule for two years. I like running a lot, but I want to take some time to really focus on strength training. At this point I feel like that will help me more than getting in a few extra easy miles.
Saturday – Treadmill Run + Core + Legs
I should have gotten in a lifting session on both Wednesday and Friday but I did not. I’ve been feeling really worn out the last couple of weeks; it’s been more of a mental exhaustion than a physical one, but it does kill my motivation. Since I skipped strength both of those days, I made sure to get in an okay workout this day.
- 1 mile warmup @ 13:49 pace
- 3 forearm planks @ 60 seconds with 15 second rest
- 1 minute double hip extension
- 30 reps of up and downs
- 30 diagonal situps
- 15 reps of deep squat press-outs with 10lb dumbbell
- 15 reps of deep squat press-ups with 10lb dumbbells
- 1 mile cooldown @ 13:38 pace
Sunday – Beach Run (10 miles, 2:17, 13:45, 76*) + Upper Body Strength
Nice little morning run during my usual loop. I haven’t actually gone to the gym to do upper body yet, but I am definitely planning to do it this afternoon so I’m including it here! It needs to get done since I slacked all week on strength training!
Total Mileage: 22
Total Time Running: 4:55
Avg. pace: 13:20/mi