Monday, May 21, 2018

Week of May 14 - 20: RLRF 5k Training Week 2/10

Woke up Monday with a sudden sore throat, and spend the first half of the week fighting off a cold. I hesitated to put myself through the stress of the 5k running workouts, thought I might just aim for the mileage and not worry about paces - but after a couple days off, I headed out for the tempo run on Wednesday, figured I'd just see how things felt, and it went well! Then I felt a little worse the remainder of the week - but although I skipped dance classes, I otherwise fit in a good amount of activity. 

Workouts

Monday: Sick day

Tuesday: Cargo bike 1.0 miles to/from park

We got a Taga 2.0 cargo bike (with a kid seat) from their Indiegogo campaign. Sadly, the company is apparently now going under - our delivery was delayed several months from the initial promise, but now I'm just glad we got it at all! It arrived late last fall, so we didn't get around to fully assembling and using it before the weather turned, but this week we got it out and started to use it. It's definitely nifty! There are other options in this niche, but this was by far the most affordable while it was available. The only downside: you have to willing to chat with other parents in the park, because it does draw attention.

Wednesday: Tempo run 4.5 miles (13:04 avg pace, 64* and pleasant, early evening, 174 spm) + core (5 min) + yoga (15 min)
Run goal: wu, 4 @ 12:14 (13:27 stroller), cd
Actual: 0.25 warm up, 1.65 with stroller (13:05, 13:22) + 2.35 without (12:02, 12:06, 12:10), 0.25 cool down

This training plan doesn't have any really short runs :D and while N generally doesn't mind the stroller he does start getting whiny after a while, so if I have the option I've started taking him out for the first couple miles and then dropping him off at home to finish the rest on my own. 

Thursday: Cargo bike 1.1 miles to/from park

Friday: Bike 2.2 miles (8.8 mph) + run 3.3 miles (13:58 pace, 61*, late evening, 174 spm)

Instead of the speedwork, I just decided to fit in the approximate mileage I should have done, without worrying about pace. 

I got my bike back from the shop where I'd had a tune-up, and took it out on the road! I just went back and forth our street and around the block - this was the first time riding it on the road since before getting pregnant with N, so ~fall 2015. It's definitely still nerve-wracking, but I'm trying to get on both bikes as much as possible, until they feel more natural. 

Saturday: Stroller "long" run 4.0 miles (14:19 pace, 66*, mid-afternoon, 170 spm) + cargo bike 1.0 miles to/from park

Long run was supposed to be 4 - 5 miles, 13:44 pace with the stroller. It felt so hard! I think I should have been keeping a bit easier to get over the cold. 

Sunday: Road bike 1.5 miles to/from park

Total biking: 6.8 miles
Total running: 11.8 miles
Average daily steps: 12,091
Weight: +34 lbs (-1 lb!)

Wednesday, May 16, 2018

Week of May 7 - 13: RLRF 5k Training Week 1/10

I'm trying out the Run Less Run Faster plan for my training this summer - doing a 5k in July, and then a half marathon in the fall. 

To a large extent this is kind of the opposite of plans I've followed in the past - it focuses on intensity over volume. Which I don't disagree with, but it says even your crosstraining should be high intensity! Most other plans I've read about place varying degrees of emphasis on building an aerobic base with lots of easy miles. RLRF, on the other hand, calls those junk miles.

I don't entirely agree with the philosophy, but it definitely has some good parts. I do appreciate the emphasis in RLRF on strength and stretching. And mostly I need a plan that I can follow/tells me what to do, while still allowing room in my schedule for an extraneous amount of crosstraining (dance, plus working back in the swim and bike - I don't think I'll do a tri this year but build a base to do one next year). I do plan to keep virtually all of the crosstraining easy intensity, because I do think some of that is beneficial, and I might fit in an easy run here and there. 

Workouts

Monday: Tap class (60 min) + core (5 min) + mobility (12 min)

Tuesday: Stroller tempo run 3.5 miles (13:58 avg pace, 68* and warm, late afternoon, 170 spm) + Nike bodyweight strength (45 minutes)
Run goal: 0.5 wu + 3 @ 11:59 (adj 10% to 13:11 for stroller) + 0.5 cd
Actual: 0.5 warm up, 2.5 @ 13:10, 13:04, 13:11, 0.5 cool down

Wednesday: Ballet class (90 min) + core (5 min)

Thursday am: Swim 500 yards + speedwork run 4.15 miles (13:05 avg pace, 59* and pleasant, mid morning, 170 spm)
Run goal: 0.5 wu (with drills/strides) + 2 x 1 (11:30) + 0.5 (11:14) with 0.25 rest intervals + 0.5 cd
Actual: 0.5 warm up, 2 x 1 mile @ 11:26, 11:26, 0.5 @ 11:15, 0.65 cool down

I took the day off from work to make an extra long weekend (already have Fridays off usually in the summer), so I managed to get to the pool finally!

Thursday pm: Nike bodyweight strength (45 min)

Friday: Restorative yoga (20 min)

Saturday: Nike bodyweight strength (7 min) - this was just a benchmark "workout"

Sunday: Long run 4.0 miles (13:34 avg pace, 70* and warm, mid morning, 174 spm) + RLRF strength (20 min)
Run goal: 5 m @ 12:29 (adj 10% 13:44 stroller)
Actual: 2.2 with stroller (13:44, 13:45, 13:39) + 1.8 without (12:43, 13:53)

Total swimming: 500 yards
Total running: 11.65 miles

Average daily steps: 14,322
Weight: +35 (no change)

I started the week a bit confused, I eventually realized, about how to set your "goal" pace (and thus determine workout paces) for the 5k plan (it's a bit different than for longer races). The paces I used weren't easy, but they weren't as challenging as I expected (expect for the long run, but that was compounded by being hot and, I realized by the next morning, coming down with a cold). This current week I'm taking it a bit easy since I'm sick, so continuing on the same trajectory, but might go up a couple notches after that and consider what goal pace for my 5k might really be.

Monday, May 7, 2018

Week of April 30 - May 6

This weekend I did Hood to Coast Pacific (not the main race, but an offshoot race, and apparently part of the original route), with a team from work. It was fun! Fewer teams meant less logistical/congestion issues, and I'll admit getting home to a shower and a bed was a smidge better than sleeping a handful of hours in a van before running a third leg. 

Workouts

Monday: Tap class (60 min) + Nike strength workout (30 min)

Tuesday: Stroller run 1.5 miles (15:03 pace, 57*, late afternoon, 168 spm)

Wednesday: Ballet class (90 min) + core video (5 min)

Thursday: Restorative yoga (20 min)

Friday: Rest day

Saturday: Hood to Coast Pacific City relay
Leg 3: 4.36 miles (12:29 pace)
Leg 9: 5.43 miles (13:48 pace)

Sunday: Tap practice (10 min) core video (5 min)

Total running: 11.25 miles 
Average daily steps: 14,411
Weight: +35 (no change)

Monday, April 30, 2018

Week of April 23 - 29

We had a weird hot spell at the beginning of the week, then resumed our rainy spring. We spend the weekend on the coast in Yachats with some family, where I didn't fit in much but I did get to do a lovely run along the beach on the 804 trail! 

Workouts

Monday: Tap class (60 min)

Tuesday: Stroller tempo-ish run 2.0 miles (13:24 pace, 81* and hot, late afternoon, 164 spm) + Nike strength workout (30 min)

Too damn hot. I definitely was trying to go way too fast considering I was (a) pushing a stroller in (b) hot weather I'm not used to (cause it's just a random hot spell and by the end of the week it dropped 30 degrees).

Wednesday: Run 2.1 miles (14:53 pace, 72* and dusk, mid-evening, 168 spm) + yoga (20 min)

Saturday: Long run (/hike) 4.5 miles (16:18 pace) on the 804 Trail and Ya'Xaik Trail (the letter was definitely more hike than actual run)

Sunday: Ballet video (15 min) + ankle mobility (5 min)

I've been wanting to do more stretching of my ankle (for both running and dance purposes), and then this post on NMA came up this week, and I tried out the ankle segment. I really like this concept of mobility in general, though, too! Obviously ballet requires both flexibility and strength; in theory running only requires strength (I've come across advice warning against too much flexibility); but for life I want to build both.

Total running: 8.6 miles
Average daily steps: 13,396
Weight: +35 (no change)



Tuesday, April 24, 2018

Week of April 16 - 22

Tax season is over! 

For strength/weights, I'd been using a Jillian Michaels app, but it cost money for the level of usage I liked ($9.99/month), and I decided it wasn't really worth that. I'm now trying the Nike Training app, which seems pretty good so far (and free!). 

Workouts

Monday: Nike strength workout (7 min) + restorative yoga (10 min)

Tuesday: Stroller run 1.6 miles (15:06 pace, 54*, late afternoon, 162 spm) + restorative yoga (10 min)

Wednesday: Ballet class (90 min)

Thursday: Restorative yoga (20 min)

Friday: Tempo run 2.65 miles (12:24 miles, 63*, mid-afternoon, 172 spm) + Nike strength workout (30 min)

I started taking some walking breaks after the first two miles, but those two miles were 11:34 and 11:35.

Saturday: Ballet video (30 min) + tap practice (10 min) + stretching video (20 min)

Sunday am: Run 3.0 miles (14:10 pace, 54* and sunny, late morning, 172 spm) + arms/core video (10 min) + stretching video (10 min)
Sunday pm: Run 4.1 miles (14:49 pace, 63* and dusk, mid-evening, 170 spm) + restorative yoga (10 min)

Double run day to prep for Hood to Coast Pacific City (coming up in just a couple weeks! This is just one-day, two legs each runner). For the first, I wanted to run even (or maybe even negative) splits - and managed that with 14:41, 14:07, 13:43. The second was just about running on tired legs - kept walking breaks to a minimum, just keep moving forward!

Total running: 11.35
Average daily steps: 15,310
Weight: +35 (-1 lb)

Thursday, April 19, 2018

Week of April 9 - 15

Hello, last week of tax season and 85 hours of work. Nice to see you, now that you're behind me.

Workouts

Monday: Tap class (60 min) + restorative yoga (10 min)

Tuesday: Restorative yoga (10 min)

Wednesday: Ballet class (90 min) + restorative yoga (10 min)

Thursday: Restorative yoga (10 min)

Friday: Stroller tempo run 1.8 miles (12:10 pace, 52* and drizzly, evening, 176 spm) + yoga (10 min)

Saturday: Restorative yoga (10 min)

Sunday: Restorative yoga (10 min)

Total running: 1.8 miles
Average daily steps: 8,784
Weight: +36 (+1 lb)

Thursday, April 12, 2018

Week of April 2 - 8

Workouts

Monday: Tap class (60 min) + yoga (10 min)

Tuesday: Restorative yoga (10 min)

Wednesday: Ballet class (90 min) + restorative yoga (10 min)

Dang. This ballet class. It's through parks & rec, and is for all levels, including the "motivated beginner". I can keep up ("keep up", like, I know what the majority of the words mean and can figure out what we're supposed to do, not necessarily do everything) with it because of an "absolute beginner" class I took a few years ago through Oregon Ballet Theatre. Without that context and previous ballet-as-an-adult experience, this would be very mentally challenging (it's still physically challenging). But super fun!

Thursday: Yoga (10 min)

Friday: Yoga (10 min) + stroller run 2.0 miles (15:01 pace, 66* and lovely, early evening, 166 spm)

Saturday: Restorative yoga (10 min)

Sunday: Long run 5.0 miles (14:12 pace, 52* and pleasant, mid-afternoon, 170 spm) + restorative yoga (10 min)

Total running: 7 miles
Average daily steps: 11,320
Weight: +35 (-1 lb!)


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