 |
Hi Naners! How is/was your weekend? Do you have today off? If so (or ever if you don’t).. be sure to take the time to truly recognize all that this holiday stands for!
Mine has been pretty low-key! I ran lots of errands on Saturday and just relaxed (watching the Giants win BIG against the Packers.. wahoo!). Justin and I brought Colby to the groomer Saturday so he could get his hair cut! True, his curls are adorable.. but his hair was getting long! He looks so handsome right now!
And I am sure those curls will be back in no time! While at the groomers, Colby also had an evaluation because Justin and I decided that this lil boy needs some puppy interaction. We are going to be sending Colby to a doggie day camp one day a week. He needs to run around and be with some friends.. so that is what we are going to do! We plan on his first day being Wednesday and all three of us are excited!
Let’s get to the workouts this week:
Cardio: 5 days
Strength: 3 days
Rest: 1 day
I did two semi long runs this week.. at 6 and 7 miles. I have been consistenly running a long 6 mile run each week just to keep up my endurance. I do have that Tough Mudder that Justin and I impulsively signed up for coming up this May!
Saturday, I set out to do 4 miles.. and then was going to hit up some other cardio machine.. but I was just feeling great.. and kept right on going. By the time I got to 6 miles (at 51:10).. I KNEW I could get 7 in before the treadmill autmatically went to “Cool Down” mode at 60 minutes. And then I did the damn thing. It was my longest run since my half marathon on October 15! WeEeEeE!
Since it is winter, I’ve been having a tough time getting in runs any longer than 6 miles .. just because it has been extremely cold out and I have no desire to run in frigid temperatures. I am not training for any sort of distance race.. so I have no qualms with keepin’ it indoors!
However.. running on the treadmill can be a drag. I’ve already discussed some tips for completing long runs on the treadmill. But lately, I’ve been feelin’ a new long run mix. I tend to run at a certain speed for three songs (usually 6.8); increase to 7.0 for 3 songs, then 7.2 for three songs… and then 7.4 for 3 songs. Basically, I end up focusing on 9-10 minute spurts of running. This brings me to somewhere around 40 minutes. Towards the end of the run, I am more bored then every.. so I do shorter intervals. (Sometimes .10 mi @ 6.5 and then .15 mi @ 8.0). Of course, I still follow my other tips!
THIS is my power song. The song that will make me push when I’d rather curl up in a ball and cry. For some reason unbeknownst to me.. Linkin Park has a way to motivating me and pumping me up.. helping me to reach higher levels of fitness..
When I hear “Bleed it Out”, I tend to to increase the intensity regardless of the point of the workout I am at. If I am at a recovery speed.. I go back to an interval speed. If I am at an interval speed, I increase it even more. Since the song is only about 2:30 .. I know I can sustain the high level of intensity for the duration of the song!!
—-
How were your workouts this week?
Do you have a power song? If so, please share!
|
{ 10 comments… read them below or add one }
It’s funny you posted about tough mudder cause I just discovered this yesterday after my hubby said something! Man, does it look challenging, but cool! I’m in a running rut. Since I got back from Florida, I don’t want to run indoors again, so it’s been 2 weeks today. I’m thinking while my hubby plays basketball tomorrow night, I should just suck it up and hop on the treadmill!!! Hope you have a good week!
char @ char on a mission recently posted..once a week vegan – week 1
My weekly runs were just kind of meh – My legs were tired from that ridiculous long run during Ragnar. Saturday I had a great 10k, and Sunday I had a pretty good long run of 10 miles.
I don’t really have a power song, per say, but I notice that my pace increases when certain Nelly songs come on. Ha Ha. I love some Nelly!
My power song is def. “I like to move it” from the Madagascar soundtrack LOL!!
Allie recently posted..It broke + nose update
OMG I love it!!!
It was a tough week to get through workout wise. We hit the gym last Sunday and I stupidly did a very tough weight workout after being off for a full month. I was sore the ENTIRE week!! But yet, still wanted to get into the gym! Thankfully I’m only partially sore today.
Mary @ Bites and Bliss recently posted..Motivational Monday
Glad your sorness is subsiding! Hate being sore.. but then again, I love it because I know I did something right!
Nicely done with those long runs! You are going to kick some TM butt!
My power song: Spider Bait’s version of Black Betty. It always gets me through “just one more mile.”
Laura @ Sprint 2 the Table recently posted..Chewy Granola Cookies
Will have to check that song out!
Wow you got some awesome workouts in this week and in my book, 2 rather long runs! i am jealous! I’m still side lined with my hip injury so the bike has been my friend. i even have a bike at the gym now, i’m pretty sure my name should be on it. Good luck with the short week!
Corinne recently posted..Mixed Nut Butter
Yeah I am kicking my self for all the running I did on the treadmill now… because my hip is currently buggin’ out!