As I sit here typing, I have ice on my knee and foot. Yet I feel that I had the most successful week of training so far. I felt stronger, faster (a little bit, anyway), and just, well, better. That being said, I have some aches and pains, nothing dramatic, hopefully just my 55 year old body adapting to training.
I did get all my workouts in, including one yoga class (90 minutes…does that count extra?). My goal is at least twice a week, so I really need to get in that Wednesday session, even if I just practice for a half hour. Anyway, here is my weekly training recap.
Strength Training
I started right in on Monday with my Fast & Furious Class. We did a 20 minute circuit, 45 seconds of each exercise, 15 seconds rest. Three sets with a minute rest between. I can’t remember exactly what exercises we did, but I’m pretty sure burpees were involved.
Tuesday and Thursday were my Superball Class. We did two excellent workouts (I shared them here). The first I called the Vanity workout, where we worked our smaller muscle groups with simple, yet challenging moves. Thursday’s class was the Compound workout, a much more functional, total body workout, using compound exercises to work several muscle groups and the core.
Finally, we did a Tabata workout during Friday’s Fast & Furious class. It was a butt kicker:
Yoga
As I mentioned, I made it to yoga one time this week. Of course, it was a 90 minute, challenging flow class, that started exactly one hour after I finished my long run. Yes, that’s right. I ran more than nine miles, changed my clothes, ate, then dashed off to yoga.
I felt amazingly good (though my toes kept cramping), and strong. I’m working on bakasana. my crow pose, a pose I love because it is challenging, but I can do it. Sometimes.
I have yoga on my schedule on Wednesday, but it seems that after my morning run I just want to rest then get ready for work. This coming week I’ll try to do a half hour YogaDownload.com workout. I can choose a shorter workout, pick the level at which I want to work out, perfect for a post-run practice.
Running
I am so pleased with my running. Not that I’m suddenly super fast, or that it isn’t still hard to run 10 miles. I’m just getting my workouts in and I’m starting to feel the results. I’m not sure whether I’m more motivated by the half marathon itself, or by the fact that I know that I have to write about it. Whatever the reason, I’m doing it and thank you for keeping my accountable.
I completed my second interval workout on Tuesday. We again did it on the street near home. This week I finished ten 1/4 mile intervals, just slightly faster than the week before, about 1:45 on the slightly downhill half, and 1:50 on the uphill. I think this week I’ll go for 12 intervals at the 1/4 mile distance, then after that up the distance to a 1/2 mile.
On Wednesday, Penny and I ran six miles at a nice, slow pace. I’m finding my so-called recovery days to be the hardest, because my body is tired and I feel sluggish, but I guess they’re working, because I feel better for the next run.
That next run was on Saturday. Alan was announcing the Desert Triathlon. It is a two day event, with a sprint triathlon and duathlon on Saturday, and an International distance triathlon on Sunday. On Saturday, I drove out with him, help him set up his stuff, then took off for my tempo run around the lake. First, though, I got to see this:
Beautiful, no? Of course, the whole setting is gorgeous, a small reservoir lake surrounded by hills.
After a one mile warm up, I ran three miles at tempo pace. I averaged about nine minute miles, and my heart rate was about 149-154. It was challenging, but I felt good. I finished with two miles back to the car.
After my run, I took a little nap in the car, then joined Alan at the finish line, wandered around the expo, and chatted with some triathlon friends. By the time we left, at about 11:30, it was getting close to 90 degrees!
The weather was on my mind as I got ready for my long run on Sunday. My original plan was to run from home to the race venue, which is almost exactly nine miles, join Alan there (who would have the bag of fresh clothes/recovery food, in his car). Then my wonderful husband came up with a much better idea. He suggested that I drive to the venue with him, then run home. Perfect! Once I got home I could have my food, clean clothes right at hand (of course, it also gave me the opportunity to go to yoga class-a win-win!).
It was warmer on Sunday, and cloudy. It made for an even more beautiful sunrise than the day before. It was the sunrise that kept on giving:
I didn’t want to wait too long before I started my run. In spite of the clouds, it was already warming up, and the forecast was 90 degrees. So after getting Alan set up, I went back to the car, put myself together, and got going.
As I ran out of the park, the weather was starting to feel really warm. I had a pleasant surprise when I got out on the road, though. It felt like the temperature dropped 10 degrees! It stayed cool and cloudy for the entire run. Without my dog, I was able to keep a steady pace with no stopping or walking for the entire run. I feel so bad that I left Penny behind so frequently this week. She loves to run so much, but at almost 12 she is slowing down a little (I get that!), and I’m worried about taking her too long. I will run with her on Wednesday, though, and possibly some of my weekend runs.
Although I ate between my long run and yoga, when I came home from class I was starving. I was also too tired to cook, so I grabbed some leftover quinoa plus some roasted butternut squash. I combined them, heated it up, then sprinkled on a little brown sugar and drizzled on some maple syrup (yes, I admit I have a sweet tooth). It was surprisingly tasty, and filled me up quite nicely.
I’m feeling good now, after a nap, some recovery time, and the aforementioned ice. Another training week in the books!
How did your training week go? Report or link it up in the comments!
Here’s one more shot of the awesome sunrise:
Sounds like you were busy! I love all of your beautiful photos! Can you believe the temps this weekend? I thought it was summer for a moment… I did 15 on Saturday and it was 80 when we finished at 10:30 am.
Lisa @ RunWiki recently posted..A letter of apology to my body
SoCal is the place to be this week…at least until the rain comes on Thursday or Friday or whenever it is supposed to be here.
I was kind of afraid that it would get hot for my long run, but it was wonderfully cool. By afternoon it had heated up but the wind was back.
Debbie recently posted..Weekly Training Recap: La Jolla Half Marathon Week 6
Now that I’ve read your post, I think that I still owe my body an apology. And a big thank you.
Debbie recently posted..Weekly Training Recap: La Jolla Half Marathon Week 6
Holy cow!? I can’t understand why you were tired and didn’t want to cook.
Love the pictures. I can’t wait to get back out on the tri course!
katie recently posted..Pregnancy Workout Options
Haha! I was a bit tired. Usually that is the time you really need a substantial, nutritious meal, but no energy to cook.Thank goodness for leftovers!
Debbie recently posted..Weekly Training Recap: La Jolla Half Marathon Week 6
What an amazing sunrise! Those colors are incredible! So happy that you’re feeling stronger running and yoga! You are a trooper for heading to a 90 min class after your long run. I’m aiming to get yoga in at least once a week while I’m training – would love to do it twice. My runs went well this week too and first week of training under my belt! Yay!
Christine @ Love, Life, Surf recently posted..Unplugged
Good for you for getting your training started! It is so much fun to have a goal. I don’t know about being a trooper, maybe just a glutton for punishment
Debbie recently posted..Weekly Training Recap: La Jolla Half Marathon Week 6
Wow! You sure had some beautiful scenery to admire!
Great shots.
Great job with all the workouts, too!
E recently posted..fitness aboard the Star
Thanks. It really was one of the most beautiful sunrises I’ve ever seen.
Debbie recently posted..Weekly Training Recap: La Jolla Half Marathon Week 6
Sunrises like that is why I like running In the morning so much.
Great week – you ARE getting stronger!
Angela @ happy fit mama recently posted..Marathon Monday Week 3
It is really nice to feel the results of training (even though I’m really tired and sore today
).
Debbie recently posted..Weekly Training Recap: La Jolla Half Marathon Week 6
It’s such a great feeling when training starts to click like that. You sound energized! And your pictures are absolutely beautiful. Those temps sound so foreign to me right now…I am envious!
Sigh–I need to live in the desert.
misszippy recently posted..The hay is in the barn
I know how you’re feeling, I saw the picture of your temperature the other day (may have been the day I posted a picture where it said 96 degrees!).
Living is the desert is great right now. Not so much when it is 115 here and it is just perfect in your neck of the woods.
Debbie recently posted..Weekly Training Recap: La Jolla Half Marathon Week 6
some day I would LOVE LOVE LOVE to meet up for a flow class.
xo
Miz recently posted..The power of MONOtasking.
It’s a date! Seriously, I’d love it too.
Debbie recently posted..Weekly Training Recap: La Jolla Half Marathon Week 6
i’m kinnnnnnd of obsessed with sunrises and sunsets. i feel so accomplished when i see both in one day
love the pics!
Lindsay @ The Lean Green Bean recently posted..Bean Bytes 27
This sunrise was one that I know my husband and I will refer back to, it was that spectacular. Just like we have a sunset that we remember from about 13 years ago when we were driving to Lake Tahoe. Same thing, it was beautiful and it lasted for a long, long time, and we still talk about it.
Debbie recently posted..Weekly Training Recap: La Jolla Half Marathon Week 6
I need to get out earlier and run as the sun is coming up! Beautiful
AmyC recently posted..TrainingTruths: Running with the Stars
Beautiful sunrises are the reward for running early
Debbie recently posted..Weekly Training Recap: La Jolla Half Marathon Week 6
Wowza! Great week! Love the sunrise…makes you want to get up
Kierston recently posted..Gratitude: Competition Prep!
Thanks. I’m paying the price a little today, feeling a little sore and tired, but happy to have done it.
Debbie recently posted..Weekly Training Recap: La Jolla Half Marathon Week 6
I so miss the weather in La Quinta. Some time I am going to get out to spend more time there as my mom and stepdad live there. Great week of training!
Nicki recently posted..75 Today
Now is a great time of year to visit. The weather is pretty close to perfect (that is until the end of the week when it supposed to get windy rainy and cold again.
Debbie recently posted..Weekly Training Recap: La Jolla Half Marathon Week 6
Sounds like you had a busy week! Those sunrise pics are gorgeous. Cannot believe how hot it is there. We are freezing here with another 10+” of snow expected tonight.
Marcia recently posted..Motivation Monday: Fan Edition
Yes, we’re a little spoiled here. Of course in a few months I’ll gladly trade places with you.
Debbie recently posted..Weekly Training Recap: La Jolla Half Marathon Week 6
My week was nothing like yours…but am hoping to do better this week. And that sunrise? Looks like pure bliss.
Elena recently posted..All Things Flu with the #CDCFlu Twitter Party
That sunrise really made me happy. And the fact that I was out there and able to take so many pictures of it (I actually have about 20!).
Debbie recently posted..Weekly Training Recap: La Jolla Half Marathon Week 6
Ooh girl, I have location envy in a bad way. Looks like you had an extremely productive week and got to enjoy the beauty of nature along the way. Go you!
Martha recently posted..Tough Mudder Pittsburgh…
Thanks, I am lucky to live where I can be outside running and actually enjoying it. Of course, that changes in a few months when I’ll be wishing I was anywhere but here!
Debbie recently posted..Weekly Training Recap: La Jolla Half Marathon Week 6
Wow! Awesome training week. I love Alan’s re-think on the run. There’s nothing better than finishing a run at home with a hot shower. I’m sure Penny will forgive you!
Kate recently posted..On the human-ness of being a human runner
After he suggested it, it was so obvious! Much better idea. I don’t know about Penny, though. She is still giving me the stink eye
Debbie recently posted..Weekly Training Recap: La Jolla Half Marathon Week 6