Footprints: Monday Morning Recap

Last week was a great week back after a couple extremely busy weeks that made for some lousy weeks of running – or more appropriately barely running. I put in nearly 40 miles last week though – all easy paced to start getting back on track – and felt really great doing it. Here’s the day-by-day breakdown:

Monday: I nearly bailed on this run, but with a little motivation from Ian (Sunday night I told him no matter what excuses I made to remind me I said I absolutely had to run Monday night – he held me to this!), I got myself out the door after work for 3 easy miles on the W&OD at about an 8:45 pace.

Tuesday: I was up early for a P90X core workout then taught boot camp before getting in another 3 easy miles along the W&OD and Custis trails – again about an 8:50 pace. After work I ran home taking the Mt. Vernon, Four Mile Run and W&OD trails for about 6.7 miles at a 9:15ish pace. It absolutely downpoured for this run and my shoes were soaked through for days, but it was a blast.

Wednesday: Rest Day – much needed!

Thursday: I got my core workout in before teaching boot camp in the morning again, but wasn’t able to fit in any post bootcamp miles today. I had to work a bit later than planned, but thanks to the longer daylight hours at this time of year I was still able to run home again for another 6.6 miles this time at about an 8:45 pace.

Friday: I put in 5 miles at about an 8:20 pace along the Mt. Vernon trail on a beautiful and warm evening after work!

Saturday: I got up early (for me) and decided I wanted to run long-ish for the first time since my half marathons and Cherry Blossom. I put in 11 hilly miles along the W&OD and Custis trails averaging about 9:15 and felt great. I didn’t look at my watch at all along the way, but was pleasantly surprised to see my last 3 miles were by far my fastest.

Sunday: I almost took today off since Saturday’s 11 miler was chased with hours of walking around Bob’s Discount Furniture and Ikea, but managed to get out after dinner for 3 easy miles at an 8:20 pace that felt surprisingly good. Ian and I then went for an hour walk topping off a great week of exercise!

 

Footprints: Monday Morning Recap

Aside from a skipped workout over the weekend, I felt really good about this week. I forced myself on the treadmill to push the pace a couple times this week and for the first time started feeling notable progress on my paces. I tallied 35 miles over the course of five runs for the week.

Here’s the day-by-day breakdown:

Monday: I enjoyed my last Florida run Monday morning putting in 6 easy miles.

Tuesday: Rest day.

Wednesday: I hit the treadmill for my speed workout this week to force myself to keep a faster, more consistent pace and it worked. After a 1.5 mile warm up, I put in 4X1200 meter repeats with a 400 recovery in between each. I wrapped up with a 1 mile cool down, a quick strength workout and a P90X core routine.

Thursday: For the second straight year I ran the DC Road Runner’s Resolutions and Predictions 5k. My watch never started so I ran by feel and was initially disappointed when I tried to figure out my finish time after the race. Turns out I was more than a minute off and my chip time put me at 23:03! More to come on this one. I chased the race with my P90X core routine before Ian and I hopped in the car to visit with friends in Ocean City.

DCRRnewyears5k

Friday: Despite maybe having too much to drink the night before, I put in 10 great miles and felt really good doing it. I have to be leery of these kinds of runs though as I went a bit harder than what my easy pace should be, but wasn’t pushing enough to count it as speed work. I want to make sure I don’t put in too many runs in this no man’s land zone that don’t really benefit me. I wrapped up with my P90X core routine again.

Saturday: After driving back from Ocean City I caught a case of the lazies and didn’t make it out for my run, but at the very least got my P90X core routine in to keep my New Year’s streak going. My record is just more than 100 days – we’ll see if I can get near that again.

Sunday: I hit the gym again for my tempo run putting in 9.2 miles with the middle chunk of those as marathon goal pace! I felt really good about finally hitting these paces and feeling comfortable doing so. I hung in at the gym just long enough to do my P90X core workout and another quick strength workout.

Happy New Year everyone! Hope you all got your year off to a great start as well!

Footprints: Monday Morning Recap

I got off to a slow start this week, but finished strong. It was another week of all easy, base-building runs as next week officially starts my marathon training!

Here’s the day-by-day breakdown:

Monday: Rest Day.

Tuesday: Unplanned rest day. After too little sleep Monday night, I decided a couple extra hours would do me better than a workout.

Wednesday: 40-minute treadmill run at the gym after work followed by a core workout.

Thursday: I hit the gym after work again for a 50-minute treadmill run and some core work.

Friday:  It was back to the gym after work on Friday night to kick off the weekend. I got in 30 minutes on the treadmill while watching the first half of the Syracuse game and a quick full-body workout during halftime.

Saturday: It was a beautiful, but chilly, morning for a 40-minute run along the W&OD Trail. It is amazing how having the right gear on can make a run in cold temps so much more enjoyable though! I also got in some core work later that night.

Sunday: I got in a quick and easy 35-minute run along the W&OD this morning before packing up and driving to Syracuse for Thanksgiving week! It was a bit warmer out than yesterday, which I did not realize and totally overdressed. Good thing it was a quick run!

coldrun

Workout of the Week

Last week was my first one back on a plan and boy did it feel good! I still haven’t decided on which half marathon I’m going to do – and even added another possibility into the mix – but all three are the same weekend in the D.C. area, so I have some time to narrow down which one I want to do.

Instead of breaking down the whole week day-by-day like I used to, I thought it’d be fun to switch it up a bit this time and share the highlights as well as my favorite workout – or workout of the week – as I go along. I’m trying to recap them each day on Instagram and twitter, so if you have any desire to hear all the deets, follow me on there!

Running in my brand new Saucony Kinvara 5s (they fit like a glove!) that I won in a Pacers contest, I put in nearly 40 miles over the course of six runs along with a spin class, some strength work (not enough), core workouts, stretching and a lot of rolling.

week1half

It was one crazy weather week here in the D.C. area. I ran in near 90-degree, high humidity weather and also had a few perfect mid-50s, low humidity morning runs!

week1half2

My workout of the week was definitely my long run. Granted an 8-miler would probably be considered mid-week mileage during some of my old marathon training plans, it was a good distance to start out at for half training. I was up early on Sunday and greeted by sunshine and absolutely perfect running weather!

Gearing up for Saturday's run...the bum wrap Oiselle skirt made it's first appearance of the season!

Gearing up for Saturday’s run…the bum wrap Oiselle skirt made it’s first appearance of the season!

I put on a tee, my rogas and compression sleeves and was out the door to a nice, quiet Sunday morning. Other than other runners, the streets were pretty empty. I love how Sunday mornings in Arlington/DC are so sleepy and quiet – such a difference from the normal hustle and bustle of the area.

I set out on one of my favorite routes that I used to take from my old place all the time, but haven’t done once since moving last July! I scooted up to Wilson/Clarendon Boulevards, the main streets running through the Rosslyn to Ballston corridor, and headed down the hill and over the Key Bridge into Georgetown.

week1half3

After a jaunt down M street I briefly ran along the Rock Creek Park trail and headed off by the Kennedy Center before starting my return loop over the Memorial Bridge, past the Iwo Jima Memorial and back up the hill to home.

week1half5

Like all of my runs this week, it was at an easy pace, but without even realizing it, I ran 30 seconds a mile faster than my run that was 2 miles shorter the morning before. My last mile that included ups and downs, but mostly ups, was also my second fastest – only falling behind the all downhill mile – and I felt like I could have kept going. I love that feeling of finishing strong!

I’m counting week 1 of training as a success! How did your week go? Any stand out workouts you want to share? Do you have a goal race on the horizon? Let me know in the comments!

Footprints: Monday Morning Recap

Well it was another week of not running as much as I should have, but I did get in some quality workouts, enjoyed running outside in nicer weather and felt like I’m starting to get back on track.

Here’s the day-by-day breakdown:

Monday: Extended Real Ride spin class at Revolve. P90X abs.

Tuesday: P90X abs.

Wednesday: 30 minute tempo run after work. It was high 50s and it felt incredible to not have to wear multiple layers, glove or a hat for the first time on an outdoor run in a long time.

Thursday: P90X abs.

Friday:  Body Ride spin class at Revolve.

Saturday: 10 mile bike ride from Arlington to Old Town to see if I could feasibly bike to work without getting sweaty…not going to happen! It was a good thought though. Quick abs workout.

bike

Sunday: One hour easy run in glorious sunny and 65-degree temps! This. Felt. So. Good.

 

 

I’m Back!

Hi everyone! It’s been far too long since I’ve posted, but I’m back and ready to get back at it. I’ve been crazy busy lately and in addition to neglecting my blog I haven’t made time for reading a lot of the many other blogs I enjoy. Time to fix that!

Aside from being busy I’ve been a bit off my running game lately, which I think in turn knocked me a bit off my writing game too. I even skipped a race last weekend because I knew I wasn’t in shape to race it and didn’t want to be embarrassed by my time. Not super proud of that, but what can you do?!

Now I’m looking to turn things around. I’ve got my sights set on the Cherry Blossom 10 Miler as a goal race now in hopes to get things going by then. I downgraded from the half marathon to the 8k for Shamrock so I can really race that weekend instead of trudge myself through a half marathon I’m not ready for. I’ve done that before – it’s not fun! It will be a blast however to cheer on my teammates doing the half and the full that weekend.

Despite being in a running funk it has been a pretty good month. To keep this blog post from going on for too long, here are some of the highlights of what I’ve been up to:

  • Cross training and core work – and lots of it.
  • I made it 21 days plus without a soda. I’m back to drinking it now, but not as often!
  • I’ve been reading a lot more. I set a goal of getting through a book a month this year, but already cranked through three of them in January. Reviews to come.
  • So much wedding stuff! The wedding isn’t until October, but my fiancé and I have been on a roll getting things done like the wedding website, save the dates and more. Expect another post on this too!
  • Took an RRCA Running Coach Certification Course – yes, you’ll hear more about this one too.
  • Family fun! I spent a weekend down in Florida visiting my grandparents. I also got to hang out with my Mom for a weekend while my Dad enjoyed some warm weather on a golf trip to Florida.

RRCAbook

Footprints: Weekly Workout Recap

Well I’m a bit behind with my usual Monday morning recap, but still wanted to fill you in on how week 2 of my Shamrock training went. Overall, it was a really good week of workouts although I have to do a better job of figuring out how to integrate my spin workouts into my run schedule. I always have good intentions of still running, but once I’ve finished spin I don’t quite have the same level of motivation. I think this is fine on my 3 mile easy run days, but I don’t want spin to replace any of my quality runs.

Here’s the day-by-day breakdown:

Monday: Spin Class – Real ride at Revolve.

Tuesday: I put in 3 easy miles on the treadmill followed by my P90X routine and a leg workout.

Wednesday: I ran the DC Road Runners Predictions & Resolutions 5k in Rosslyn along the Mt. Vernon Trail as a fun training run. It was definitely not close to being one of my speedier 5ks, but I had a blast and it was a beautiful day for a run!

dcrrResolution5k

Thursday: Spin Class – extended body ride at Revolve.

Friday: I took my speed workout to the treadmill with 7X400 meter repeats followed by an abs and lower body workout.

Saturday: Spin Class – extended body ride at Revolve.

Sunday: I debated between my missed tempo run or my scheduled long run, but was really feeling the need to work on some speed so I went tempo run. It turned out to be a great decision and I rocked a 45-minute tempo run maxing out at roughly a 7:13 pace!