Weekly Workout Report: November 19-25

I was off of work all this week (woo for vacation time!) so it was a great week of relaxing along with working out. Plus I had a great Turkey Trot 5K. Let’s get into it!

Monday, November 19

A great cross training day, I'm over the cold from last week and was able to push myself again!

I'm also excited that I bumped up the weights and it didn't feel as hard as I thought it would. Still had to give it a little bit extra on the last couple of reps but I still had great form.

Tuesday, November 20

3.35 miles ~ 30:03 ~ 8:58 min/mile

One of the best parts about vacations is getting in my speedwork before the sun goes down!

It's getting cold in Minnesota but my tempo run still felt great. I was debating doing this versus an easy run since I have a turkey trot on Thursday that I'm hoping to PR at. But speedwork won out because it's fun!

Wednesday, November 21

Another great day of cross training done! I moved it from Thursday to Wednesday since I was planning on racing at a Turkey Trot on Thursday. It was so nice to do weights at the gym when it's not crazy busy. Plus I got in a good 45 minutes on the elliptical.

Thursday, November 22

3.16 miles ~ 24:55 ~ 7:54 min/mile

n awesome day for a 5K and I ended up with a new 5K PR! The end was a bit shaky with an uphill that I walked a little but got right back on a good pace. Plus then I got to enjoy Thanksgiving with the in-laws. Check out my race recap!

Friday, November 23

Started off this Friday with a lovely yoga class followed by a little sweating on the stairmaster. It felt so good after yesterday's 5K PR!

Saturday, November 24

5 miles ~ 46:45 ~ 9:20 min/mile

Great feeling run this morning, my legs felt awesome after Thursday's Turkey Trot! Took some extra time at the gym to get in a core session and trigger point release on my glutes.

Sunday, November 25

8 miles ~ 1:19:25 ~ 9:55 min/mile

Sunny morning for a long run along the river and Minnehaha Avenue. Kept my pace pretty consistent at the beginning and slowed down in the last mile.


Weekly Running Report: November 12-18

I am officially halfway through training for the Reindeer Run 10K and it is going awesome! Especially this week with an awesome pace run plus a great yoga session on my rest day. Let’s get into it!

Monday, November 12

Some days, working out is easier than others. Today's workout wasn't the worst but I had to pull back some from my normal Monday.

Between a little bit of a cold and recovering from this weekend's workouts, I had to pay attention to my body so i wasn't pushing too hard. Now it's time to refuel with waffles and a bath!

Tuesday, November 13

3 miles ~ 27:10 ~ 9:02 min/mile

5K pace intervals on the treadmill after work. I switched up the length to 1/2 mile repeats since it's easier switching up the speed less often on the treadmill. And I was a sweaty mess afterwards!

Intervals felt great even though I could tell I was pushing it. Kept all my pace intervals between 8:30-8:35 which isn't too bad for trying to figure out where the treadmill speed needed to be for my pace.

Wednesday, November 14

3 miles ~ 29:11 ~ 9:42 min/mile

Nice easy run after work, caught the last bit of sun since I ran right from work!

Thursday, November 15

Great cross training day as I get ready for a long week off of work. One more day tomorrow and then I'm off until after Thanksgiving.

Friday, November 16

After being able to take an hour long yoga class last week, I decided to try and little bit longer yoga video on my rest day. And it was just what I needed to keep my mind engaged! Usually, I find myself getting a little bit bored with the shorter (15-20 minute) yoga videos but this felt a lot less rushed and I was able to work on each pose. Plus, it ended with some handstand prep by doing kick ups which was lots of fun!

Saturday, November 17

5 miles ~ 42:11 ~ 8:25 min/mile

An awesome feeling 10K pace run (which I ran faster than 10K pace....but who's keeping track?)! It was a gorgeous morning for a run and I felt smooth running at these paces.

Mile 1: 8:18

Mile 2: 8:22

Mile 3: 8: 27

Mile 4: 8:29

Mile 5: 8:30

Sunday, November 18

8 miles ~ 1:16:57~ 9:37 min/mile

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Chilly long run along the river this morning. My handheld sprung a leak so I had to ditch it after the first mile and had wet (then frozen) mittens for the rest of the run.

This last week of running, I’m feeling a lot more rested and less worn out than last week. I did have a massage on Sunday which helped a ton, plus I’ve been getting a lot more sleep. I got 9-10 hours of sleep each night over the weekend!

Hopefully, being off of work this next week keeps me feeling less worn out because I’ll have even more time for mobility and stretching. Plus, I’m going to be trying for a 5K PR at the Turkey Trot Mike, Vinnie and I are doing with Mike’s family! It won’t be an official chip timed PR since (as far as I know) this race isn’t chip timed) but I’m hoping get a sub-26 5K time.

How did your last week go, are you training for any races or dealing with colder weather? Let me know in the comments!



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Three Treadmill Workouts for Winter

Well, for many of us, it’s starting to be the time where we turn to the treadmill to get in some of our miles because it’s getting cold, icy or just too dark. Hopefully, you are still able to get in most of your mileage outside but for those times when you have to turn to the treadmill, here are three workout ideas to help that time go a little faster!

Before you jump on the treadmill, make sure you still get your dynamic warm up to get your body ready!

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Intervals

Intervals are the one workout I’m taking to the treadmill right now due to ice and darkness. But it does make the time go faster since you are constantly switching back and forth in speed. Right now I’m doing 5K pace intervals which makes for a quick run whiel still pushing myself. Here’s what 5K pace intervals on the treadmill looks like for me:

0.5 mile - easy pace (about 1 minute slower than 5K pace)

0.5 mile - 5K pace

0.5 mile - easy pace (about 1 minute slower than 5K pace)

0.5 mile - 5K pace

0.5 mile - easy pace (about 1 minute slower than 5K pace)

0.5 mile - 5K pace

Hill workout

Changing up the incline is another great way to make the time go by faster! For this workout, I go by time rather than distance to know when to change the incline. This workout should take you about 45 minutes. Don’t be afraid to drop your speed a little when the incline increases, try to keep your effort at a similar level rather than your speed.

5 minute easy at 1% incline

8 minutes at 2%

5 minutes at 5%

2 minutes at 8%

5 minutes at 5%

2 minutes at 8%

5 minutes at 5%

8 minutes at 2%

5 minutes easy at 1%

Fartlek

If you like listening to music on your treadmill runs, this workout for you. Fartlek is just speed play, changing up your speed at irregular intervals. I haven’t done a fartlek workout off the treadmill but it’s a great way to get in treadmill miles. You can choose when you pick up the pace for 30 seconds. Some great, easy to remember point sare everytime a song hits the chorus or even just with each song change, depending on how often you want to mix up your speed.

And if you need more treadmill tips, check out my post on tips for surving a long run on the treadmill, tips for preparing for a treadmill run and tips for beating boredome on the treadmill.



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Trainining Tips Tuesday #45: Changing Up Interval Runs For The Treadmill

It’s come to that time in the year where I need to think carefully about where I’m running, outside or on the treadmill. And, for my interval runs at least, I’m taking those to the treadmill for a while.

The biggest factor in this is that sunset is about 4:47 p.m. and it’s going to be too dark to be safe running at 5K pace during the winter. We’ve only had a couple of really cold days and a little bit of snow, but there’s scattered patches of ice along the paths. It’s just not worth it risking stepping wrong at 5K pace since I have easy access to treadmills both at the apartment gym and LA Fitness.

But I will be switching up my 5K pace intervals for running on the treadmill. Instead of doing 400m (~¼ mile) repeats I’ll be bumping it up to 800m (~ ½ mile) repeats. This will make transitions a lot smoother since it takes treadmills more time to switch between speeds and I won’t have to be messing around with the treadmill as much. I’ll also be setting the treadmill on a 2.0% incline since I won’t the resistance of the wind or natural incline (although there’s maybe 42 feet of elevation gain on the route I take by the apartment and 11 feet on the Reindeer Run 10K course).

I’m hoping making this switch will prevent injuries caused by slipping on the ice while still allowing me to keep up with my speedwork as it gets colder, darker and icy outside. Are you starting to look at moving some of your runs to a treadmill? Let me know how you are modifying your runs when you switch to more treadmill running in the comments!


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