Sunday: Rest
Ahhh, blessed rest. Man I love it. Just not really a good thing to do it two days in a row (I had Sat off too).Monday: 3 mi run + strength
![](http://www.danielle-adam.com/Runs_With_Spatulas/2012/Week2-MonSnow.jpg)
Cold and snowy. But at least it kept the mud at bay.
Still hovering around a 9:30 pace, which I wish was closer to or under 9 minutes. I blame all the rutted out bike tracks and ice on the path for slowing me down. I can do that, right?
Tuesday: 30 minute tempo run + yoga
![](http://www.danielle-adam.com/Runs_With_Spatulas/2012/Week2-TempoRun.jpg)
But I had to. I promised myself I would actually train for a race. I couldn't give up in week 2.
Since this workout involved pushing myself (up to a "comfortably hard" pace) I decided to stay away from slippery trails and rutted out bike tracks so I could actually focus more on my pace rather than where my next step was going to be.
For those of you who aren't sure what a tempo run is exactly, it's basically a workout to help increase your lactate threshold. Say what? In short, it forces you to extend the time/distance you can run at a faster pace without dropping on the pavement thinking your legs just turned to jelly and your lungs are going to explode. (Or, ahem, maybe a better explanation is here.)
I wanted to do a warm up for the first third of the run, build up to my peak pace by the 2/3 mark, then slow back down for the last little bit. Instead of going by pace during this run, which would involve me checking my phone every 5 seconds, then chucking it in the river, I opted to focus on my heart rate instead. Here's the breakdown for my 30 minute run:
0-10 minutes - Warm up @ 9:00-9:30 pace
10-15 minutes - keep HR between 165-175 (65-75% HRR)
15-20 minutes - keep HR above 180 (75-85% HRR)
20-25 minutes - keep HR above 185 (90%+ HRR)
25-30 minutes - Cool down, roughly a 9:00-9:30 pace
Oh, and then I did yoga. And thought my hamstrings were going to peel themselves off my legs and walk away. More on that later.
Wednesday: 2.5 mi easy run
![](http://www.danielle-adam.com/Runs_With_Spatulas/2012/Week2-WedRun.jpg)
The first mile is almost all a gentle downhill with the second mile being almost completely flat. That's my kind of
You can barely see the stairs back up a super not fun hill in the picture. This is where I stop and walk back up to my car. I call it my "cool down".
Thursday: 2 mi run + Strength + Indoor Soccer Game
Thank goodness the hamstrings started to chill back out a bit. I added back in the strength training I cut out from the day before. A necessary evil in my mind. Sigh. Do I have to?Friday: Yoga
Okay, let's get something out of the way here. When I talk about doing yoga, I am most definitely a beginner. A ridiculously inflexible one. Let me demonstrate. One of the poses is something called the Needle:![](http://www.danielle-adam.com/Runs_With_Spatulas/2012/Week2-Yoga1.jpg)
So yeah. That's why I do this at home.
Saturday: 6 mile run
Here's the story of my 6 mile run. In 3 inches of powdery snow plus a whole lotta slushy stuff.The regular powder wasn't actually all that bad, but the slushy, heavy, wet snow dumped on the trail by passing cars and snow plow was a whole different story. Despite working even harder to fight through the stuff, all I did was slow down. There was just no traction whatsoever. Thank goodness I was running with a couple friends or these areas would have been a complete disaster.
It's funny looking at our pace through these areas (which is kind of an awesome feature of the iMapMyRun app), we easily added 1:00-1:30 min/mile to our pace when going through that mess. Overall, though, considering the conditions, I'm pretty happy we finished in under an hour.
Whew. Holy long-windedness.
So. Moving on. Next week.
![](http://www.danielle-adam.com/Runs_With_Spatulas/2012/Week2-Week3Schedule.jpg)
Very similar to Week 1, with an extra rep added to the interval training.
And I'm out. Off to curl up on the couch and enjoy my day off.
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