I hope your week has been going great so far! It’s so strange coming back home from vacation with weather in the 80’s…I’m so relieved to have a break from the oppressive temperatures, especially as a runner!
It’s hard to believe that the Rock and Roll Philly Half Marathon is less than 2 months away! That is definitely scary…but training has been going very well. It really has reminded me of what I love about running. It was so hard not being able to be out there because of injury. I don’t want to deal with that ever again. So how did last week’s training go?
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| Full of emotions on 8 mile running day! |
Week 3 Training
Monday 7/21: Rest Day. Much needed after that calf discomfort after running on the beach in Jamaica! But I did do some hip strengthening exercises.
Tuesday 7/22: Lots of walking at the Montego Bay, Atlanta, and Baltimore airports!
Wednesday 7/23: 4 mile run at 11:47 pace. For whatever reason I can not simply run 11 minutes per mile, I am either too fast or too slow. The humidity was unbearable on this evening run with Bret. By the end my legs felt heavy and tired, which is very unusual. I blame dehydration and lack of good food during the day.
Thursday 7/24: Kickball day! It was great to see everyone again since being on vacation. I recruited a few friends to join us, unfortunately I didn’t get much of a workout since I never made it to first base…
Friday 7/25: I forgot all about Core and More Class, oops!
Saturday 7/26: 8.11 mile run at 11:35 pace with Bret. I was so full of anxiety because this was the first time I had run 8 miles in over a year and a half. It was a rough morning. Thankfully Bret snapped me out of it and it went great! 3 miles in in began to rain, hard. We were almost done and we ran into JoAnn, one of my former coworkers who’s now retired (and always an inspiration to me)…we did a speedy quarter mile together and then it was all over! She invited me to do Zooma in Annapolis next year…I’m in!
Sunday 7/27: 4 mile solo run at 11:01 pace, much more on target and I felt the difference!. I had a busy Sunday so I didn’t get to go out and run until after 8:30 pm. It was definitely scary and I prayed the whole way lol.
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| Saturday’s post-run brunch: A feast! |
Week 3 Report Card:
This was an interesting week in my training. I really wanted to get my 4 mile run done on Tuesday but I was “stuck” in Jamaica and the only working treadmill was in use. But I’m glad I had the Wednesday run, even though it was a struggle. I’m most proud of myself being able to run 8 miles with no major problems. On Saturday’s long run my knees felt worse than they have in years, but Coach Kristy has given me some exercises to do 4-5 days a week including squats, hydrants (it’s exactly what you think it is), and donkey kicks…so we’ll see if that helps.
I’m definitely staying more on target with my pace goals, which is great, and I continue to do my prehab and step that up. I still need to get my hydration system working (I’m thinking of buying this) but I’ve done everything I’m supposed to. Week 3 grade: A-! Now I’m in Week 4 which is a bit of a step back since Week 5 onwards will be 4 days a week of training. I look forward to it!
What are your favorite exercises for injury prevention? Have you conquered any tough distances or courses lately?
Sounds like a good week! Congrats on getting back up to 8 miles! I’m still trying to figure out my hydration too – I have that Nathan handheld and love it!
I just bought the handheld and should be getting it today–so excited!
looks like a solid week of training! I’m a big fan of wall sits & bridges! They’re great for strengthening the quads and glutes.
I definitely need to get back to wall sitting and bridges! Thanks for the tip!
great week! so this is what i wear on runs longer than 8 miles during the summer: http://www.amazon.com/Camelbak-Products-Hydration-Backpack-70-Ounce/dp/B008Z6X5KI/ref=as_sl_pc_ss_til?tag=eprd-20&linkCode=w01&linkId=D2ZBFO5O2MV7DRT5&creativeASIN=B008Z6X5KI i won’t wear it during my half, but for long runs, it’s AWESOME 🙂
Ooh thanks for the link Courtney!
Congrats on a successful week!! I love a good rainy run!
I do hip exercises and squats/lunges to prevent injuries and IT band issues.
Thanks Ali! I definitely need to get back to squats and lunges!
Sounds like an A plus week to me. So inspiring.
Thanks Arlett!
Great job! I’m struggling currently to stick to my training plan- I’m in training for a 10 mile race and a Tough Mudder right after that. It’s hard to stay motivated! I think the summer heat has been difficult on me (Florida girl, hot and humid here). I do strength training with squats, lunges and leg presses to strengthen my leg muscles and prevent injuries. I also work in some yoga stretches.
I would love to do a Tough Mudder one day, even though I think it’s absolutely crazy!! It helps having a set schedule to force myself to work out! Leg presses…I definitely need to work on those, they’re great!
Seriously – wow. I can only manage to make myself run one mile at a time. I just run it as fast as I can to get it over with.
Found you from the Sits Sharefest 🙂
Thanks for dropping by Heather!