Let me just get straight to the point. Last week was not good for running or weight lifting. I only ran 3 days and I did 0 strength training.
I have not fall off the bandwagon though, I am back to my normal training schedule this week!
Adam and my home gym is almost completely setup. We’re just waiting on the power cage to arrive, and I have zero plans that will take me away from my normal running routine. Time to get after it!
But here’s what went down last week…
Week at a Glance
Training for: Nothing specific. Just enjoying myself and trying to build/maintain a solid base.
Days running: 3
Miles this week: 17.5
Even though my mileage was not great this week I did get in all of the important runs: an easy run, a workout and a long run!
Mondays are traditionally my day of full rest, and I really needed it last week too. My quads were strangely fatigued even though I “only” did seven easy miles the day before.
Easy run/walk: 5 miles @ 14:43
Like I mentioned last week, I am going to start cutting my walk breaks down so that I can do regular straight through runs again. Not because I don’t think run/walk is great, but because my walking breaks are more interruptive than helpful right now.
Previously I was doing 2 minute run / 1 minute walk or 3 minute run / 1 minute walk or 4 minute run / 1 minute walk depending on how I’m feeling.
Last week I cut down to a 45 second walk and then I’ll do 30 seconds, 15 seconds and finally no seconds. I’ve found it’s always best to transition out of run/walk slowly after I’ve been using it for a while, and right now I am in no rush.
This night Adam and I went gym equipment shopping right when I got home from work. By the time we got home it was almost my bed time since I go to bed at 9:30pm now!
Long bridge repeats: 4.5 miles @ 13:53 avg. (including w/up and c/down)
Started with 1.5 mile w/up, did 6X long bridge repeats and finished with ~1.5 mile c/down. It was actually a little longer than 1.5 mi but I can’t remember where the bridge repeats ended and the start of my cool down began.
Oops, again. To be fair I was in Miami most of the day due to work!
Long run/walk: 8 miles @ 14:41
I went out running way too early in the afternoon because the weather forecast said it was going to be cloudy and windy all day. Unfortunately it was NOT cloudy at all and I absolutely baked during this run.
I took mini rest breaks in the shade every mile to allow my body to cool down and my heart rate to come down. Yes, even at such a slow pace because it was so hot my heart rate reached close to 170 towards the end!
Plus my muscles felt like they were working overtime due to blood flow changes since I was so dehydrated. I brought two small bottles with Gatorade but they weren’t really enough even though I rationed my sips out so that I had them here and there most of the run.
I won’t be running in the middle of the day again anytime soon!
This run almost made me feel like it made up for all my missed runs earlier in the week.
You can find my other weekly recaps for 2017 here.
How many days of strength training did you do last week?
Did you have any standout, super memorable runs last week?