Tuesday, March 10, 2015
S2S 5k - Week 1
The forecast for Tuesday was 1-3 inches of snow/ice mix so I moved Tuesday's run to Monday. This might have been the best decision I made all week since when I left work on Tuesday the sidewalk was solid ice. Just walking was difficult.
My plan called for 5x1:00 at 5k effort followed by 2:00 of recovery. I ended up running 7 repetitions as part of a 5.18 mile run. I followed the run with a quick core session.
My first injury prevention day was a success! I started with a core routine that targeted my abs, back, hips, and glutes. I then moved on to strengthening my legs with squats, calf raises, hamstring curls, single leg squats and single leg calf raises. I'm pretty happy with this leg routine, but I need to add some IT band strengthening.
After focusing on strength I moved on to flexibility. I did a quick bit of foam rolling to check for any issues. Then I did some yoga and static stretching that focused on my calves, hamstrings, and hip flexors.
Easy run of 5.96 miles at an average pace of 9:29. Half of the run was into an 18 mph headwind. Not fun while running, but great training in the long run. At least I had a tailwind on the way home.
Hill repeats: 6x60s uphill with 4-5 minutes of active recovery in between. I was surprised that my plan called for such long recovery periods, but the reasoning provided was that shorter rest periods will not improve the quality of the workout but will increase the risk of injury. Since it was pretty cold out, I ended up taking only 3 minutes to recover. Any longer and I started shivering. This workout was incorporated into a 5.92 mile run.
This was my first time running hill repeats and I wasn't quite sure how to pace myself. As a consequence I ended up running the uphills just a bit easier than I should have. I would also have preferred to take longer recovery periods so as to follow my plan correctly. Does anyone have any advice for hill repeats?
Another easy run that was just shy of 6 miles. 5.96 miles of puddles at an average pace of 9:11. It was around 40 degrees for this run and I felt way over dressed with tights and an UA Coldgear top.
I had to drag myself out the door on Sunday. I just did not feel like running and the first couple of miles sucked. Two miles seemed to be a turning point; after that I felt better and better with each mile ran. My "I will do 7 miles to get my weekly total to 30 miles" ended up stretching into 9.24 miles (9:32 pace). I felt so great on Sunday that the feelings of doubt caused by such a miserable ending to the princess half have completely vanished. I thought about adding some strides to the end of this run, but I decided that the intervals on Monday and the hill repeats on Thursday were enough speed work for one week. I didn't want to overdue it my first week of training.
The weather was once again just above 40 degrees and sunny, so I traded my tights for shorts. It felt amazing, but like Saturday, my paved trail was mostly puddles due to the melting snow. I have a feeling this will be the theme for the next couple weeks, but it sure beats freezing temperatures and snow storms!
Total Miles: 32.26
Posted by Heather [is probably running] at 6:00 AM