Weekly Workout Report: October 15-21

Getting close to finishing out October already and I started switching up my training for the Reindeer Run 10K on December 8! I’m so excited to be training for a PR again and could tell enthusiasm for running picked up again after signing up for the race. I love running but training for a PR just gives me a goal to aim for. So let’s get into this week's workouts!

Monday, October 15

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Weights and spin class today, pushing it hard felt really good. I’m really enjoying the Triple Threat workout on the NTC app because it really gets my heart rate up since I’m doing three exercises back to back before getting in a short rest period. Plus I went a little bit heavier on the weights today!

Tuesday, October 16

3 miles ~ 26:00 ~ 8:38 min/mile

Intervals were a little bit uneven as I felt really good starting out and went faster than intended.My fast intervals were at about a 8:00 pace and my recovery was around a 9:00 pace.

By the time I got to the halfway point, my calves were tightening up and I knew I had to slow it down a little. Still felt good and I'm proud of that pace!

Wednesday, October 17

3 mile ~ 28:59 ~ 9:39 min/mile

A nice, easy run enjoying the fall weather. I went out too fast at first but corrected it in the end.

Thursday, October 18

Good thing I had some Nuun on hand for cross training today. Between it being almost 70 outside and how hard I worked (especially on the treadmill hill intervals at 15% incline), I needed something tasty with electrolytes!

Weights workout today was Better Basics from the Nike Training Club app and then 30 minutes of walking hill intervals. Felt great to up my weights just a little bit and it's going to be keep me strong and injury free as I prepare for the Reindeer Run 10K!

Friday, October 19

A nice relaxing rest day which meant lots of walks in the gorgeous weather and an upper body focused yoga session. My upper body was still pretty tight but doing this yoga video and some additional foam rolling really helped out.

Saturday, October 20

5 miles ~ 43:11 ~ 8:38 min/mile

Damn, it feels great to be training for a PR again! Today was a 10K pace run where I was aiming for 8:50-8:55....and I ran faster even with the strong winds. As I said in an earlier post, I’m trying to run my pace runs around Lake Harriet where the 10K is going to be held which is pretty flat (only 32.9 feet of elevation gain) so it felt easier to run this fast. Also, that pace is only 5 seconds off my 5K PR!

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Looking at my splits, you can tell that I was getting tired in that last mile (which was also going right into the wind most of the time) and I need to work on getting my splits evened out a little bit more at this distance. AKA not going out so fast at first.

I also got in a five minute plank workout at the gym and a good foam rolling session after my run to help with my recovery.

Sunday, October 21

8 miles ~ 1:7:31 ~ 10:56 min/mile

After yesterday's hard pace run, I took my long run out to Afton State Park to have some fun! The uphills were tough, especially after yesterday's flat, fast miles but it felt great to get out there.

Weekly Effort Summary from Strava

My weekly effort was a little bit higher than last week’s and I can tell my workouts were harder this week, but I’m still in the steady progress range according to Strava. However, I can tell today (Sunday) that I’m feeling more sore than I have in the past. I’ve been trying to focus more on recovery after my runs by foam rolling, taking epsom salt soaks and wearing my compression socks. So hopefully that helps keep most the soreness away.


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