Weekly Training Recap: Week 9. Including Las Vegas Workouts and a 5k!

Well, from Las Vegas to a 5k race, my training has been, well, interesting this week. I always know that traveling can be challenging to workout plans, but, as I was heading to a fitness conference I thought that gave me an edge. While the IHRSA Convention does offers a multitude of workout options, several of which I had hoped to attend, instead I opted for a few shorter, at-the-hotel sessions. I finished the week with a 5k. As I wrote over a month ago, I was excited to run this race in week nine of my program because it was on a similar course to the 5k at the Palm Springs Half Marathon, which I ran in week three. Here is my week nine training recap.

 weekly training recap

Strength Training

I only did one strength training session, a Fast and Furious class on Monday before I left for Las Vegas. It was challenging though, and I’m okay with missing my other classes during the week. I’m back to work on Monday, so I’ll be back on track with my classes. Still haven’t made it to the gym for any “real” training, though.

weekly training recap

Yoga

While I didn’t make it to a “regular” yoga class, I did two short workouts in my hotel room in Las Vegas. I had a huge room, at the Tuscany Suites (an awesome deal, by the way), with plenty of room to lay down my yoga mat. I used a couple YogaDownload.com audios, so I could choose the length, level, style, etc. By the way, I chose short, intermediate, vinyassa.

weekly training recap

My other yoga-style workout was at the trade show. While I was wandering with a couple friends, who manage fitness facilities near me, we got to the Anti-Gravity Yoga booth just as the class was starting. I’ve wanted to try aerial yoga for a while, missed the classes at last year’s convention, so I was on it.

weekly training recap

weekly training recap

weekend

weekly training recap

weekly training recap

Sorry for so many pictures, but I loved this so much. It was challenging, especially because I felt kind of awkward and tended to get caught up in my hammock. The core work was amazing, imagine doing a crunch as you hang upside down. The handstand, something I am nowhere near to doing in regular yoga, left me feeling elongated, like I’d grown an inch. I haven’t had a chance to check to see if Anti-Gravity Yoga is available in my desert area, but I truly hope so. I’m hooked!

Running

While my mileage was down for the week, I was happy that I did at least get in one run in Las Vegas. As you know, I’ve written about running on the strip, and I love the experience. But I found that it was just a little too dark in the morning for me to feel comfortable running outside. So, on my one run in Vegas, I took to the treadmill. The Tuscany Suites had a nicely set up gym, which is always a nice find at any hotel. I managed four miles on the treadmill (a miracle for me), and added four 1/4 mile intervals at an 8:00 minute pace. Not much, but better than nothing.

IMG_4420

weekly training recap

I was so happy to be home for my Saturday run, and back outside where I belong. Alan and I took Penny and Buddy out on the trails for our run. It was so good to be out there with my favorite running partners. We ran about 5.3 miles, then dropped off those two dogs. While Alan took Sydney and Goldie for a walk, I took our other two little dogs, Lily and Olivia, for another mile and a half run. Everybody was happy and well-exercised!

weekly training recap

So finally, on Sunday, I had the Women Running Wild 5k. Alan was announcing, as he has done for about 10 years. I was excited to see what changes my training had brought. It is so funny. I know that the training makes a difference, obviously, but I didn’t feel like I was faster. I guess it is partly because as you adapt, increase your V02 Max and your lactate threshold, you keep pushing yourself, so the workouts are always hard. I was afraid that after all my talk, my time would be the same or even slower that my last race.

I needn’t have worried, as it turned out. I felt great through the race, though I worried a little at the start of mile three that I wouldn’t be able to sustain my pace. I finished the race in 25:07 (my official time), which is an average of 8:04 per mile. Compare that to my time six weeks ago of 26:55, and you can see why I’m feeling pretty good tonight. Any time you take off almost two minutes feels pretty good. I may not have any PRs in my future (don’t think I’ll get back under 20 minutes), but I am happy to have a new PR as a 55 year old.

weekly training recap

weekly training recap

Women Running Wild raises money through the Jody Klein Memorial Breast Cancer fund for the City of Hope. I have been involved with the event for years, either as a participant, volunteer, or, for five years, as the volunteer coordinator. It is a wonderful event, run my my friend Greg Klein (Jody’s sister). The women’s race is separate from the men, which is fun, and has many divisions, including walkers, baby joggers, big and small dogs, and pregnant women. I was excited to finish second in my division (and 40th overall, not too shabby!).

It is also quite an emotional event. Greg lost his sister to breast cancer about seven years ago, his mother is a 10 year survivor, and this year was the first without his step-dad, Cy, an amazing man who raised thousands of dollars for the event and died last year at the age of 100. There is always a balloon release before the awards ceremony, where people write the names of loved ones they have lost on the balloons before the release. This year they had a special gold balloon in honor of Cy. My sister Susan died of another type of cancer, but I always send up a balloon in her honor.

weekly training recap

weekly training recap

Also present (and participating in the race), were Jeff and Amy. Remember them from the post I wrote in December. Jeff was diagnosed with brain cancer last November, given basically no hope of surviving the surgery that removed the tumor, and yet here they were.

weekly training recap

Alan was there of course. There is nothing like hearing him announcing my name as I finish. He always says, “Here comes my favorite person in the whole world!” Here he is with another fried of ours, after the race.

weekly training recap

All in all, a successful week and a great event.

week9_14

If you are interested, here are the details of my weekly training:

weekly training recap

So, how was your training week? Did you participate in any events? Go anywhere fun (though it’s hard to beat Vegas, isn’t it?)?

Weekly Training Recap: La Jolla Half Marathon Week 8

I’m happy to say that in spite of a few ups and downs, I felt like I was back on training track this week. I actually did some yoga (one day, for 20 minutes, but still..), managed two strength workouts, and completed two quality running workouts. Here is my complete training recap.

Strength Training

After a light week last week, I started out on Monday ready to go. Then, no one showed up for my Fast and Furious class, so I enjoyed another rest day. Tuesday was my Superball class, and I got a decent workout, mixed with a little cardio.

Finally, on Friday, I taught my Fast and Furious class. We did a similar workout to the one here, but added some split squat jumps to make it even more challenging (you can see the workout posted in the picture below).

weekly training recap

Yoga

I’m not sure whether to be proud or embarrassed about my one 20 minute yoga workout. I mean, yes, I did it, but the one little workout is far short of my goal. I did spend 10 minutes taking pictures of myself in various poses, does that count? I’m off to Las Vegas this coming week for the IHRSA Convention and I’m bringing my mat. My intentions are good.

weekly training recap

weekly training recap

Running

After a big fail in running last week, I feel much better about my training this week. I did miss the first workout of the week, an important one because it is my interval training, on Tuesday. Because I work on Tuesdays, I have to be finished with my workout by about 6 am, and I just couldn’t drag myself out of bed early enough. Not a good start.

I made up for it on Wednesday. I’m scheduled to run six miles (I don’t have to be at work until 10 on Wednesdays). I decided to make up for my interval fail. I started out by running three miles easy, with Penny. Then I took her home and went back out and completed 12 1/4 mile intervals, on the road. My pace was a little slow at first, about 1:55-1:58, but by the end I was running between 1:44 and 1:48 (depending on the uphill or downhill interval). I was pretty pleased with myself that, not only did I get my speed workout done, I added a few more intervals. Finally, a win!

weekly training recap

I had to work on Saturday, so I didn’t have time for the six scheduled miles. Instead I ran 2.1 miles, with Penny of course. At least I got out.

weekly training recap

Finally, after missing my long run last week, I knew that I had to get it in on Sunday. I decided to keep it at 11 miles (instead of upping to 12). Because Penny gets sad if she doesn’t get to run, I took her out for the first five, which was pretty slow, on the trails.  After I dropped her off at home and headed out to run the last six, I decided to push just a little. I kept the pace under 10 minutes miles, even running mile nine at half marathon pace (almost, anyway, about 9:10 per mile).

weekly training recap

weekly training recap

Next week I’ll be running a 5k, Women Running Wild, which is on a similar course to the 5k I did a few weeks ago (same neighborhood). I am hoping that my time with show the effect of the speed work that I have been doing. Plus my weekday runs will be in Las Vegas, so I’m not exactly sure if I’ll be able to keep with the program. It’s all good though, because I know that I’m getting stronger and faster. Here is my complete log from week eight:

weekly training recap

How did your training week go? Any races, competitions, or other events coming up?

Oh, and I wanted to leave you with this (as my daughter in law says, too cool for (pre-) school):

weekly training recap