10/22/18 - 10/28/18
I had an awesome week. Weather was incredible and I made some gains in the gym. We did not make it to Siesta Key. My DB plan ramped up this week with longer easy paced runs, a progression run and some speedwork.
Monday - Start of another school and work week!
Running - What??? 60 degrees outside??? YES!!!
- Plan: 4mi @ EA 12:25
- Actual: 4.01mi @ 12:21
- Splits: 12:21, 12:23, 12:20, 12:20
Strength Training - I forgot to write down what I did after this session. I remember some of the details.
- Squats: 75lb
- Bench Press: 65lb
- Supersets: This is where you do one set of two different exercises back to back with no rest in between. 3x10 Close Grip Dumbell Bench Press 20lb + Hammer Curls 15lb
Tuesday - Figured out I had set up my workouts all wrong on my watch. I was getting average pace over the entire run instead of each individual split. I corrected it for Wed-Sat runs.
Running - I'm not a fan of spiders. I'm not afraid of them, but they are just gross. Almost ran into a huge one dangling from a tree branch
- Plan: 4mi @ EB 11:36 + Strides in the last mile
- Actual: 4.01mi @ 11:18
- Splits: 11:36, 11:30, 11:38, 10:31
Wednesday - I had a meeting at my son's school today that I could not miss at the same time as personal training so we changed it to Thursday.
Running - I am so damn proud of this run and hitting my prescribed paces!!! I'm still having trouble with the CD paces though. I slowed down as much as I could without discomfort. I had no clue just how long I actually stand around waiting to cross streets. It seems I hit every intersection at the wrong time today. Total moving time was 1:19:36, but elapsed time was 1:32:37!!!
- Plan: 1mi WU @ 13:15 + 5mi Progression (11:30, 11:15, 10:45, 10:30, 10:00) + 1mi CD @ 13:15 = 7mi
- Actual: 7.01mi @ 11:22
- Splits: 13:02, 11:30, 11:14, 10:45, 10:30, 9:58, 12:33
Thursday - I was wide awake at 4am. Thought maybe I'd go running before Nick had to be up for school. It was raining. Bree & rain don't make for a happy pairing. It was still raining when he left for school which is when I normally run. I needed to be at the gym for a 9am class & again for 11:30 personal training. I decided to run on the treadmill in between those two sessions. I remembered my water, snacks, towel & earbuds but forgot my other shoes for lifting and my lock for the lockers to store my stuff in
Running - I'm so behind on shows so I watched an episode of The Handmaid's Tale while I ran. I read the book 20+ years ago and it left you with a cliffhanger. It's been interesting seeing it brought to life on Hulu. Why is it when there are three rows of treadmills, and you are the only person using one that someone has to come use the one right next to you and try to carry on a conversation? Thank goodness this was towards the end of my run.
- Plan: 4mi @ EA 12:25
- Actual: 4.01mi @ 12:27
- Splits: 12:27, 12:26, 12:27, 12:26
Strength Training - Squats are not easy in running shoes. I do not advise it. Due to the heel to toe drop it makes your form all wrong and it felt like I was rolling forward onto my the balls of my feet. My quads were on fire today so we kept the weight the same. I didn't track what I did and my memory sucks. I have no idea what i warmed up with for squats & deadlifts
- Squats: 75lb 3x6
- Deadlifts: 120lb 3x6
- Overhead Press: 30lb 1x8, 40lb 1x8, 45lb 3x8
Group Class - BodyFlow. Got a spot in the back and didn't make a fool of myself.
Friday - I'd been meaning to go to early voting all week, but never made it. Then I had an idea
The library is two miles from my house and they are an early voting location. I had 4 miles on the schedule today so this worked out perfectly!
Strength Training - My trainer is a college student and had to take his GRE for a Master's Program. He asked me if I wanted to come in over the weekend. That was a big fat no LOL! I had plans for Saturday & Sunday is complete rest day.
Running - I ran two miles, voted and ran back home. I was supposed to do strides today, but my legs were really tired and I had a hard run scheduled for Saturday.
- Plan: 4mi @ EB 11:36 + Strides
- Actual: 4.02mi @ 11:32
- Splits: 11:31, 11:33, 11:32, 11:30
Saturday - I ran in the morning then drove to Disney Sports over by Animal Kingdom. I had to pick up my credentials because I'm volunteering for the Wine & Dine 5K. I get to hand out medals to all the finishers! My shift is 3am - 9:30am. I'll have to leave my house around 2am which means I have to get up at 1:15am. This is why I stay on property when I run the Disney races! We also spent some afternoon at Ikea outfitting Rob's office then went out for dinner at BJ's Brewhouse. I'd never eaten there and I won't be back. It wasn't very good.
Running - Today was a speedwork session. I had 150m repeats mixed in with Daniels T paces. I really didn't want to run loops around the neighborhood so I planned my route on Garmin and Google Maps. I measured out 150m on a bike trail. Worked out great except for when I had to wait around for two unruly dogs and their dumb owners to get off the section where I was doing my 150m repeats.
- Plan: 2mi WU @ 13:15 + (3 x 1mi @ T 9:35 w/ 2min RI) + (4 x 150m @ R 8:12 w/ 150m RI) + 1mi @ T 9:35 + 1mi CD @ 13:15 = 7.6563 miles
- Actual: 8.08mi @ 11:22
- Splits (12:49, 13:03) + (9:31, 9:32, 9:39) + ( :44, :44, :46, :44) + 9:32 + 12:16
Sunday - Rest Day! Slept in until a glorious 8am. Went to the movies and watched Venom then picked up a used air hockey table I had found on Facebook!
Looking Ahead
Wine & Dine Half Marathon weekend!