Workouts:
Monday: Bike trainer 5.8 miles (11.6 mph, 53 rpm) + NROLFW phase 1 workout A
Tuesday: Speedwork run 4.0 miles (14:24 avg page)
Goal: wu, 4 x 0.50 @ 11:30, 0.25 recoveries, cd
Actual:
Warm-up 0.50: 13:50
4 x 0.50 intervals: 11:30, 11:28, 11:28, 11:47
4 x 0.25 recovery: 14:03, 23:38, 22:43, 23:04
Cool-down 0.50: 13:28
The speed intervals felt easier than I expected (though not easy - even though this is around my goal pace for my next race, a 10k, and it used to be my half marathon PR pace...), but definitely wiped me out and I ended up walking most of the recovery intervals.
Wednesday: Run 2.15 miles (13:44 pace)
Thursday: Rest day
Friday: Run 2.15 miles (14:10 pace) + NROLFW phase 1 workout B
Saturday: Rest day
Sunday: Run 2.3 miles (14:44 pace)
Total biking: 5.8 miles
Total running: 10.6 miles
Average daily steps: 9,834
Feeling a lot more normal now in terms of energy, but have to be careful to not overdo it - easy to feel wiped out after a longer than currently-normal workout. And realizing that maybe two rest days (even if active rest - I did fit in a nice walk on Saturday still) are necessary at this point.
Showing posts with label NROLFW. Show all posts
Showing posts with label NROLFW. Show all posts
Monday, June 27, 2016
Monday, June 13, 2016
NROLFW Phase 1 Week 4
Workouts:
Tuesday: Run 2.5 miles (13:41 pace) + NROLFW phase 1 workout A
Wednesday: Swim 1,000 yards + run 2.0 miles (13:22 pace)
Saturday: Prenatal yoga class (90 min)
Sunday: Bike trainer 2.8 miles (11.1 mph, 51 rpm) + NROLFW phase 1 workout B
Total swimming: 1,000 yards
Total biking: 2.8 miles
Total running: 4.5 miles
Average daily steps: 7,725
An odd week that wasn't truly too busy to fit stuff in, but felt hectic enough that I preferred to savor downtime when I could rather than fit in more workouts. Next week will also be unusual in that we're traveling, so what will actually be possible to fit in is tbd.
Tuesday: Run 2.5 miles (13:41 pace) + NROLFW phase 1 workout A
Wednesday: Swim 1,000 yards + run 2.0 miles (13:22 pace)
Saturday: Prenatal yoga class (90 min)
Sunday: Bike trainer 2.8 miles (11.1 mph, 51 rpm) + NROLFW phase 1 workout B
Total swimming: 1,000 yards
Total biking: 2.8 miles
Total running: 4.5 miles
Average daily steps: 7,725
An odd week that wasn't truly too busy to fit stuff in, but felt hectic enough that I preferred to savor downtime when I could rather than fit in more workouts. Next week will also be unusual in that we're traveling, so what will actually be possible to fit in is tbd.
Sunday, June 12, 2016
NROLFW: Phase 7 Recap
See also recaps of: phase 1, phase 2, phase 3, phase 4, phase 5, phase 6. See weekly workout recaps in phase 7 here.
After finishing phase 6, I ended up taking off five weeks from weight lifting before starting phase 7, and then by that point I was pregnant. So as you might imagine, it wasn't exactly the shining pinnacle and showing off all the great strides made during the whole program.
Performance progress
I stepped back from where I had been, which was 15 to 20 pound dumbbells for pretty much everything, and just used 10 pounds across the board. Though, I might have also reduced weight somewhat because this phase bumps up to doing more reps (15 - 20, rather than, say, 4 - 8 that were becoming more common as you move up through the phases) for most of the workouts.
What I'm most disappointed by is that, with the break and gaining pregnancy weight, I lost the ability to do an unassisted chin-up. I had to add in a band to do any for this phase. I definitely want to keep up doing assisted chin-ups and pull-ups during pregnancy though - once the weight drops they'll automatically become that much easier, right?!
Appearance progress
Well, I gained 8 pounds over this phase... this was part of that awkward phase where it's very difficult to tell whether you're growing a baby or have just eaten a lot of ice cream lately (in my case, a little of both).
Overall thoughts
These workouts were nice and short (though still intense if using higher weights). I do wish I'd gotten through this phase earlier in the year, so I could have really seen what I could do if stacked no top of the progress of the earlier phases and not started to be limited by pregnancy. But I still was glad to see I retained enough to step back into it, with those limitations, and still be able to do a fair amount with a not that unreasonable amount of weights.
I've now restarted with phase 1, keeping the weights somewhat low and of course skipping any ab/core stuff. Hopefully it will keep me enough in shape throughout pregnancy (even if I can't increase weights, at least maintain) and be able to jump back into it fairly quickly after pregnancy (and get back to chin-ups with less weight to pull up!).
After finishing phase 6, I ended up taking off five weeks from weight lifting before starting phase 7, and then by that point I was pregnant. So as you might imagine, it wasn't exactly the shining pinnacle and showing off all the great strides made during the whole program.
Performance progress
I stepped back from where I had been, which was 15 to 20 pound dumbbells for pretty much everything, and just used 10 pounds across the board. Though, I might have also reduced weight somewhat because this phase bumps up to doing more reps (15 - 20, rather than, say, 4 - 8 that were becoming more common as you move up through the phases) for most of the workouts.
What I'm most disappointed by is that, with the break and gaining pregnancy weight, I lost the ability to do an unassisted chin-up. I had to add in a band to do any for this phase. I definitely want to keep up doing assisted chin-ups and pull-ups during pregnancy though - once the weight drops they'll automatically become that much easier, right?!
Appearance progress
Well, I gained 8 pounds over this phase... this was part of that awkward phase where it's very difficult to tell whether you're growing a baby or have just eaten a lot of ice cream lately (in my case, a little of both).
Overall thoughts
These workouts were nice and short (though still intense if using higher weights). I do wish I'd gotten through this phase earlier in the year, so I could have really seen what I could do if stacked no top of the progress of the earlier phases and not started to be limited by pregnancy. But I still was glad to see I retained enough to step back into it, with those limitations, and still be able to do a fair amount with a not that unreasonable amount of weights.
I've now restarted with phase 1, keeping the weights somewhat low and of course skipping any ab/core stuff. Hopefully it will keep me enough in shape throughout pregnancy (even if I can't increase weights, at least maintain) and be able to jump back into it fairly quickly after pregnancy (and get back to chin-ups with less weight to pull up!).
Monday, June 6, 2016
NROLFW Phase 1 Week 3
Workouts:
Monday: 30 Day Shred level 1 workout
Trying to get my mom to do strength training regularly (she needs to be able to lift a baby!), and she does best with videos giving her step by step instructions, so we did it together while she was here and I sent the DVD back home with her.
Tuesday: Interval run 3.0 miles (13:28 avg pace)
Goal: wu, 4 x 0.25 @ < 11:00, 0.25 recoveries, cd
Actual:
Warm-up 0.5: 14:52
4 x 0.25 intervals: 10:32, 10:51, 10:49, 10:46
4 x 0.25 recovery: 16:04, 16:49, 13:57, 15:07
Cool-down 0.5: 13:34
Wednesday: Rest day
Thursday: Run 3.55 miles (13:57 pace)
Friday am: Swim 1,200 yards
Friday pm: Bike trainer 3.5 miles (13.0 mph, 59 rpm) + NROLFW phase 1 workout A
Saturday: Prenatal yoga class (90 min) + bike trainer 6.5 miles (12.4 mph, 57 rpm)
Sunday: Swim 1,000 yards + NROLFW phase 1 workout B
Total swimming: 2,200 yards
Total biking: 10.0 miles
Total running: 6.55 miles
Average daily steps: 9,347
Monday: 30 Day Shred level 1 workout
Trying to get my mom to do strength training regularly (she needs to be able to lift a baby!), and she does best with videos giving her step by step instructions, so we did it together while she was here and I sent the DVD back home with her.
Tuesday: Interval run 3.0 miles (13:28 avg pace)
Goal: wu, 4 x 0.25 @ < 11:00, 0.25 recoveries, cd
Actual:
Warm-up 0.5: 14:52
4 x 0.25 intervals: 10:32, 10:51, 10:49, 10:46
4 x 0.25 recovery: 16:04, 16:49, 13:57, 15:07
Cool-down 0.5: 13:34
Wednesday: Rest day
Thursday: Run 3.55 miles (13:57 pace)
Friday am: Swim 1,200 yards
Friday pm: Bike trainer 3.5 miles (13.0 mph, 59 rpm) + NROLFW phase 1 workout A
Saturday: Prenatal yoga class (90 min) + bike trainer 6.5 miles (12.4 mph, 57 rpm)
Sunday: Swim 1,000 yards + NROLFW phase 1 workout B
Total swimming: 2,200 yards
Total biking: 10.0 miles
Total running: 6.55 miles
Average daily steps: 9,347
Monday, May 30, 2016
NROLFW Phase 1 Week 2
Workouts:
Monday: Swim 1,000 yards
Tuesday: Run 2.5 miles (13:23 pace) + NROLFW phase 1 workout A
Wednesday: Rest day
Thursday: Fartlek run 3.0 miles (13:07 pace)
Friday: Bike trainer 6.6 miles (13.1 mph, 60 rpm) + NROLFW phase 1 workout B
Saturday: Prenatal yoga class
Sunday: Run 3.0 miles (14:19 pace)
Total swimming: 1,000 yards
Total biking: 6.6 miles
Total running: 8.5 miles
Average daily steps: 10,279
I've also been doing a fair amount of walking, sometimes pretty short (15 - 20 minutes walking around the block a couple times) or sometimes an hour. On days without a run, I'm trying to do some walking so I at least hit my minimum steps of 7,000. Though I'm trying to keep my other activities going as long as possible, I'm sure at some point I'll start considering the walks my main workouts!
Monday: Swim 1,000 yards
Tuesday: Run 2.5 miles (13:23 pace) + NROLFW phase 1 workout A
Wednesday: Rest day
Thursday: Fartlek run 3.0 miles (13:07 pace)
Friday: Bike trainer 6.6 miles (13.1 mph, 60 rpm) + NROLFW phase 1 workout B
Saturday: Prenatal yoga class
Sunday: Run 3.0 miles (14:19 pace)
Total swimming: 1,000 yards
Total biking: 6.6 miles
Total running: 8.5 miles
Average daily steps: 10,279
I've also been doing a fair amount of walking, sometimes pretty short (15 - 20 minutes walking around the block a couple times) or sometimes an hour. On days without a run, I'm trying to do some walking so I at least hit my minimum steps of 7,000. Though I'm trying to keep my other activities going as long as possible, I'm sure at some point I'll start considering the walks my main workouts!
Monday, May 16, 2016
NROLFW Phase 1 Week 1
Workouts:
Monday: 2.5 miles (13:11 pace) + NROLFW phase 1 workout A
Tuesday: Bike trainer 4.5 miles (13.4 mph, 61 rpm)
Wednesday: Rest day
Thursday: Run 2.7 miles (13:48 pace)
Friday: Swim 1,000 yards
Saturday: Unplanned rest day
Sunday: Portland Parks 5k (34:58 - 11:16 pace) + NROLFW phase 1 workout B
Total swimming: 1,000 yards
Total biking: 4.5 miles
Total running: 8.3 miles
Average daily steps: 10,523
Wanting to continue doing some kind of weight lifting during pregnancy, I decided to just restart the New Rules program. With some adaptions of course - so far leaving out some ab/core exercises, though I plan to do some looking into what alternatives I might be able to safely sub in.
Monday: 2.5 miles (13:11 pace) + NROLFW phase 1 workout A
Tuesday: Bike trainer 4.5 miles (13.4 mph, 61 rpm)
Wednesday: Rest day
Thursday: Run 2.7 miles (13:48 pace)
Friday: Swim 1,000 yards
Saturday: Unplanned rest day
Sunday: Portland Parks 5k (34:58 - 11:16 pace) + NROLFW phase 1 workout B
Total swimming: 1,000 yards
Total biking: 4.5 miles
Total running: 8.3 miles
Average daily steps: 10,523
Wanting to continue doing some kind of weight lifting during pregnancy, I decided to just restart the New Rules program. With some adaptions of course - so far leaving out some ab/core exercises, though I plan to do some looking into what alternatives I might be able to safely sub in.
Monday, April 25, 2016
NROLFW Phase 7 Week 3
Workouts:
Monday: Run (with some walking, on a lovely 88° evening) 2.15 miles (14:50 pace) + NROLFW phase 7 workout 5
Tuesday: Rest day
Wednesday: Run 2.5 miles (13:34 pace) + bike trainer 4.5 miles (12.4 mph, 66 rpm)
Thursday am: "Speed"work run 2.85 miles (13:32 avg pace)
Goal: wu, 2 x 0.25 @ 5k pace (which is a relatively slow 11:00-ish right now) with 0.25 recovery, cd
I'm not doing anything resembling the speedwork I was doing last year, but want to get my legs a little used to the comfortably-hard pace that I want to aim for in 5k races over the summer.
Actual:
0.95 wu: 12:45
2 x 0.25 intervals: 10:38, 10:52
2 x 0.25 recovery: 14:46, 14:34
0.90 cd: 15:15
Thursday pm: Swim 1,000 yards + half a round of disc golf
Yay for getting back in the pool! Despite not feeling particularly competent at it, it is relaxing.
Friday: Unplanned rest day
Saturday: Prenatal yoga class (90 min)
Being in a room with 30+ pregnant women is definitely an experience!
Sunday: Walk 2.25 miles (18:53 pace) + NROLFW phase 7 workout 6
Total swimming: 1,000 yards
Total biking: 4.5 miles
Total running: 7.5 miles
Average daily steps: 10,035
Working summer hours (yes, summer starts immediately after tax day in my world) (which is 30 - 35 hours per week with Fridays off), getting back into a routine, having time to do stuff, so lovely! I'm still freaking exhausted, which I thought would be less so with both tax season and the first tri behind me, but perhaps I'm still just recovering. We'll say that. Then there's hope for more energy over the next couple months, at least, before the third tri and then just being tired for the rest of my life, ok?
Monday: Run (with some walking, on a lovely 88° evening) 2.15 miles (14:50 pace) + NROLFW phase 7 workout 5
Tuesday: Rest day
Wednesday: Run 2.5 miles (13:34 pace) + bike trainer 4.5 miles (12.4 mph, 66 rpm)
Thursday am: "Speed"work run 2.85 miles (13:32 avg pace)
Goal: wu, 2 x 0.25 @ 5k pace (which is a relatively slow 11:00-ish right now) with 0.25 recovery, cd
I'm not doing anything resembling the speedwork I was doing last year, but want to get my legs a little used to the comfortably-hard pace that I want to aim for in 5k races over the summer.
Actual:
0.95 wu: 12:45
2 x 0.25 intervals: 10:38, 10:52
2 x 0.25 recovery: 14:46, 14:34
0.90 cd: 15:15
Thursday pm: Swim 1,000 yards + half a round of disc golf
Yay for getting back in the pool! Despite not feeling particularly competent at it, it is relaxing.
Friday: Unplanned rest day
Saturday: Prenatal yoga class (90 min)
Being in a room with 30+ pregnant women is definitely an experience!
Sunday: Walk 2.25 miles (18:53 pace) + NROLFW phase 7 workout 6
Total swimming: 1,000 yards
Total biking: 4.5 miles
Total running: 7.5 miles
Average daily steps: 10,035
Working summer hours (yes, summer starts immediately after tax day in my world) (which is 30 - 35 hours per week with Fridays off), getting back into a routine, having time to do stuff, so lovely! I'm still freaking exhausted, which I thought would be less so with both tax season and the first tri behind me, but perhaps I'm still just recovering. We'll say that. Then there's hope for more energy over the next couple months, at least, before the third tri and then just being tired for the rest of my life, ok?
Monday, March 28, 2016
NROLFW Phase 7 Week 2
Workouts:
Monday: Run 2 miles (11:38 pace) + NROLFW phase 7 workout 3
Wednesday: Walk 1.5 miles (17:29 pace)
Thursday: Run 2.3 miles (12:24 pace)
Sunday: Walk 3.5 miles (16:48 pace) + NROLFW phase 7 workout 4
Total running: 4.3 miles
Average daily steps: 8,074
While it's always a struggle, to some degree, to fit in much in the way of training (or just plain exercise) during tax season, in case you missed it on instagram - there's also another reason it's been a bit more challenging this year.
Monday: Run 2 miles (11:38 pace) + NROLFW phase 7 workout 3
Wednesday: Walk 1.5 miles (17:29 pace)
Thursday: Run 2.3 miles (12:24 pace)
Sunday: Walk 3.5 miles (16:48 pace) + NROLFW phase 7 workout 4
Total running: 4.3 miles
Average daily steps: 8,074
While it's always a struggle, to some degree, to fit in much in the way of training (or just plain exercise) during tax season, in case you missed it on instagram - there's also another reason it's been a bit more challenging this year.
Monday, February 29, 2016
NROLFW Phase 7 Week 1
Workouts:
Monday: Run 3.0 miles (11:54 pace)
Tuesday: Rest day - choir rehearsal. (We're almost to our first concert, which is exciting! We were running through full pieces with some staging movements and it was fun to be performing something again.)
Wednesday: Run 2.6 miles (12:38 pace)
Thursday: Run 2.85 miles (12:41 pace) + NROLFW phase 7 workout 1
Slightly abbreviated the weights workout (fewer reps and sets), cause, whoa, is it hard to get back into this after 5 full weeks off. But, yay, I did weights!
Friday: Rest day - a combo social/rehearsal event for choir. This actually happens every Friday evening (it's optional and fairly low key); but we finally prioritized going to get in a little extra practice before the concert next week.
Saturday: Run 3.7 miles (13:35 pace)
Sunday: NROLFW phase 7 workout 2
Total running: 12.15 miles
Average daily steps: 9,293
Monday: Run 3.0 miles (11:54 pace)
Tuesday: Rest day - choir rehearsal. (We're almost to our first concert, which is exciting! We were running through full pieces with some staging movements and it was fun to be performing something again.)
Wednesday: Run 2.6 miles (12:38 pace)
Thursday: Run 2.85 miles (12:41 pace) + NROLFW phase 7 workout 1
Slightly abbreviated the weights workout (fewer reps and sets), cause, whoa, is it hard to get back into this after 5 full weeks off. But, yay, I did weights!
Friday: Rest day - a combo social/rehearsal event for choir. This actually happens every Friday evening (it's optional and fairly low key); but we finally prioritized going to get in a little extra practice before the concert next week.
Saturday: Run 3.7 miles (13:35 pace)
Sunday: NROLFW phase 7 workout 2
Total running: 12.15 miles
Average daily steps: 9,293
Wednesday, January 27, 2016
NROLFW: Phase 6 Recap
See also recaps of: phase 1, phase 2, phase 3, phase 4, phase 5. See weekly workout recaps in phase 6 here.
I began this phase after a three week break post-phase 5. Phase 6 is five weeks, and I took a break in between weeks two and three (life getting in the way the week of Christmas). This phase was a bit different from the preceding phases. Not only were the workouts way shorter (yay!), but it was more focused on building strength to do a pull-up.
Performance progress
The workouts were set up for most of the exercises to increase weights but decrease reps over the first four weeks, and then for week five the instructions were to use the same weight as week two, but more reps. So I included week four since I feel like that shows up much I improved in weights, since week five had a set weight based on week two, not just lifting as high as I thought I could handle.
Workout A
Workout B
Appearance progress
Over 9 weeks (3 weeks in between phases, 5 weeks of phase 6 and 1 week off in the middle of the phase) I continued to maintain my weight at 124. I haven't taken measurements again, but I think clothes are still fitting pretty much the same (maybe the tinsiest bit looser? I don't think any loss of inches would be particularly significant, though).
While I think you can kind of tell I have muscle (especially in my arms!) I'm certainly not to a point (nor would I want to be putting forth the effort to be to the point) where I'm working to have obvious muscle all over. I'm not aiming for visible abs or anything like. That'd take a lot more muscle building work, as well as reduction of body fat, and that's simply not what I'm aiming for. It can still be hard sometimes to really see where you've made progress (e.g., my stomach seems to look a bit jiggly at any weight, but I know it's substantially improved from what it looked like 45 pounds ago!). But I'm pretty content with where things are now.
Overall thoughts
It was such a relief to have these workouts have fewer exercises and barely take half an hour, compared to the hour that the earlier phases took (even after reducing the rest between exercises). I know it's worth the time, but especially with all the other types of workouts I enjoy and want to fit in, it's nice to feel like it can strike a balance.
I began this phase after a three week break post-phase 5. Phase 6 is five weeks, and I took a break in between weeks two and three (life getting in the way the week of Christmas). This phase was a bit different from the preceding phases. Not only were the workouts way shorter (yay!), but it was more focused on building strength to do a pull-up.
Performance progress
The workouts were set up for most of the exercises to increase weights but decrease reps over the first four weeks, and then for week five the instructions were to use the same weight as week two, but more reps. So I included week four since I feel like that shows up much I improved in weights, since week five had a set weight based on week two, not just lifting as high as I thought I could handle.
Workout A
Workout B
Appearance progress
Over 9 weeks (3 weeks in between phases, 5 weeks of phase 6 and 1 week off in the middle of the phase) I continued to maintain my weight at 124. I haven't taken measurements again, but I think clothes are still fitting pretty much the same (maybe the tinsiest bit looser? I don't think any loss of inches would be particularly significant, though).
While I think you can kind of tell I have muscle (especially in my arms!) I'm certainly not to a point (nor would I want to be putting forth the effort to be to the point) where I'm working to have obvious muscle all over. I'm not aiming for visible abs or anything like. That'd take a lot more muscle building work, as well as reduction of body fat, and that's simply not what I'm aiming for. It can still be hard sometimes to really see where you've made progress (e.g., my stomach seems to look a bit jiggly at any weight, but I know it's substantially improved from what it looked like 45 pounds ago!). But I'm pretty content with where things are now.
Overall thoughts
It was such a relief to have these workouts have fewer exercises and barely take half an hour, compared to the hour that the earlier phases took (even after reducing the rest between exercises). I know it's worth the time, but especially with all the other types of workouts I enjoy and want to fit in, it's nice to feel like it can strike a balance.
Monday, January 18, 2016
NROLFW Phase 6 Week 5
Workouts:
Monday: Rest day - a board meeting went later than I thought it would and left no time to do anything!
Tuesday: Run 3.1 miles (13:02 pace)
Wednesday: Run 4.0 miles (12:49 pace) + NROLFW phase 6 workout A
Thursday: Swim 1,400 yards + bike trainer 6.6 miles (13.2 mph, 70 rpm)
Friday: Run 2.5 miles (12:06 pace)
Saturday: Bike trainer 14.0 miles (13.7 mph, 75 rpm) + NROLFW phase 6 workout B
Sunday: Yoga class (90 min) + run 3.35 miles (12:56 pace)
Total swimming: 1,400 yards
Total biking: 20.6 miles
Total running: 12.95 miles
Average daily steps: 10,337
Busy season is just starting to ramp up, but this week was just ridiculous - I had a board meeting, first rehearsal for the community choir I joined (and had to be early to take care of stuff in joining), a conference call meeting for Citizens' Climate Lobby - there was something every night! Plus fun stuff scheduled for Saturday. Even though total hours going into everything, including work, wasn't that ridiculous (especially compared to how it will be soon), it just felt ridiculously stressful to deal with everything. I sometimes think I shouldn't be worrying about fitting in so many workouts in such weeks - but working out is part of what helps me deal with a week like this!
Monday: Rest day - a board meeting went later than I thought it would and left no time to do anything!
Tuesday: Run 3.1 miles (13:02 pace)
Wednesday: Run 4.0 miles (12:49 pace) + NROLFW phase 6 workout A
Thursday: Swim 1,400 yards + bike trainer 6.6 miles (13.2 mph, 70 rpm)
Friday: Run 2.5 miles (12:06 pace)
Saturday: Bike trainer 14.0 miles (13.7 mph, 75 rpm) + NROLFW phase 6 workout B
Sunday: Yoga class (90 min) + run 3.35 miles (12:56 pace)
Total swimming: 1,400 yards
Total biking: 20.6 miles
Total running: 12.95 miles
Average daily steps: 10,337
Busy season is just starting to ramp up, but this week was just ridiculous - I had a board meeting, first rehearsal for the community choir I joined (and had to be early to take care of stuff in joining), a conference call meeting for Citizens' Climate Lobby - there was something every night! Plus fun stuff scheduled for Saturday. Even though total hours going into everything, including work, wasn't that ridiculous (especially compared to how it will be soon), it just felt ridiculously stressful to deal with everything. I sometimes think I shouldn't be worrying about fitting in so many workouts in such weeks - but working out is part of what helps me deal with a week like this!
Monday, January 11, 2016
NROLFW Phase 6 Week 4
Workouts:
Monday: Run 4.0 miles (13:07 pace)
Tuesday: Bike trainer 6.7 miles (15.2 mph, 77 rpm) + NROLFW phase 6 workout A
I'm loving how short the New Rules workouts are for this phase. They're barely half an hour long, versus the most recent few phases which were approaching an hour.
Wednesday: Run 4.55 miles (13:22 pace)
Thursday: Run 2.25 miles (12:53 pace) + Yoga for Runners (25 min)
Friday: Rest day
Saturday: Run 7.0 miles (12:52 pace) + NROLFW phase 6 workout B
Sunday: Swim 1,300 yards + run 2.2 miles (12:36 pace) + bike trainer 13.5 miles (13.3 mph, 71 rpm)
Hey, back in the pool! In the summer, I can make the early (5 pm) lap swim at one location; during tax season it makes sense to hit the late (8 pm) session at another pool as that's when I'm leaving work; the problem is in the in-between, when I'm working too late for one, but not long enough for the other to be convenient. Work is going to be ramping up pretty quickly for me to start making the later evening swim sometimes during the week, but I finally got myself there on the weekend anyway.
Total swimming: 1,300 yards.
Total biking: 20.2 miles
Total running: 20.0 miles
Average daily steps: 11,917
After about a year hiatus, I'm back to using my Fitbit. I have the Flex, which is rather picky in staying properly in the charger, plus it has a pretty short charge (3 to 4 days), so it felt like too much of a nuisance to keep it fully functioning. I'm realizing more and more how, even though I exercise a lot, I'm quite sedentary outside of formal workouts, and the fitbit really is good motivation to me for changing that. (And I googled and found a way to use a paperclip to hold it in the charger, that seems to be working pretty consistently.) I updated my 2016 goals post to also have a movement goal of some sort for each month - for January, I'm doing the default 10,000 steps per day.
Monday: Run 4.0 miles (13:07 pace)
Tuesday: Bike trainer 6.7 miles (15.2 mph, 77 rpm) + NROLFW phase 6 workout A
I'm loving how short the New Rules workouts are for this phase. They're barely half an hour long, versus the most recent few phases which were approaching an hour.
Wednesday: Run 4.55 miles (13:22 pace)
Thursday: Run 2.25 miles (12:53 pace) + Yoga for Runners (25 min)
Friday: Rest day
Saturday: Run 7.0 miles (12:52 pace) + NROLFW phase 6 workout B
Sunday: Swim 1,300 yards + run 2.2 miles (12:36 pace) + bike trainer 13.5 miles (13.3 mph, 71 rpm)
Hey, back in the pool! In the summer, I can make the early (5 pm) lap swim at one location; during tax season it makes sense to hit the late (8 pm) session at another pool as that's when I'm leaving work; the problem is in the in-between, when I'm working too late for one, but not long enough for the other to be convenient. Work is going to be ramping up pretty quickly for me to start making the later evening swim sometimes during the week, but I finally got myself there on the weekend anyway.
Total swimming: 1,300 yards.
Total biking: 20.2 miles
Total running: 20.0 miles
Average daily steps: 11,917
After about a year hiatus, I'm back to using my Fitbit. I have the Flex, which is rather picky in staying properly in the charger, plus it has a pretty short charge (3 to 4 days), so it felt like too much of a nuisance to keep it fully functioning. I'm realizing more and more how, even though I exercise a lot, I'm quite sedentary outside of formal workouts, and the fitbit really is good motivation to me for changing that. (And I googled and found a way to use a paperclip to hold it in the charger, that seems to be working pretty consistently.) I updated my 2016 goals post to also have a movement goal of some sort for each month - for January, I'm doing the default 10,000 steps per day.
Monday, January 4, 2016
NROLFW Phase 6 Week 3
Workouts:
Monday: Run 5.6 miles (12:01 pace) + NROLFW phase 6 workout A
Tuesday: Run 1 mile (10:48 pace) + bike trainer 2.6 miles (15.2 mph, 70 rpm)
Wednesday: Run 1 mile (11:32 pace)
Thursday: Run 2.0 miles (13:28 pace) + bike trainer 16.5 miles (15.1 mph, 69 rpm)
Bringing my 2015 mileage totals to meet my goals!
Running: 1,100.4
Biking: 500.05
(And, after not swimming for the past six weeks, that stands at 42,210 yards - which is at least (marginally) higher than 2014.)
Friday: Run 1 mile (11:09 pace) + NROLFW phase 6 workout B
Final day of the running streak! (Thanksgiving through New Year's) I thought I should start the year off on a good foot with more than the minimum, but with this cold (illness) and the cold (well below freezing with wind chill - ridiculous wind gusts!), this still felt like an accomplishment.
Saturday: Rest day
Sunday: Run 3.15 miles (13:21 pace) + bike trainer 7.75 miles (15.4 mph, 75 rpm)
A run in the snow before it turned to ice.
Total biking: 26.85
Total running: 13.75 miles
Monday: Run 5.6 miles (12:01 pace) + NROLFW phase 6 workout A
Tuesday: Run 1 mile (10:48 pace) + bike trainer 2.6 miles (15.2 mph, 70 rpm)
Wednesday: Run 1 mile (11:32 pace)
Thursday: Run 2.0 miles (13:28 pace) + bike trainer 16.5 miles (15.1 mph, 69 rpm)
Bringing my 2015 mileage totals to meet my goals!
Running: 1,100.4
Biking: 500.05
(And, after not swimming for the past six weeks, that stands at 42,210 yards - which is at least (marginally) higher than 2014.)
Friday: Run 1 mile (11:09 pace) + NROLFW phase 6 workout B
Final day of the running streak! (Thanksgiving through New Year's) I thought I should start the year off on a good foot with more than the minimum, but with this cold (illness) and the cold (well below freezing with wind chill - ridiculous wind gusts!), this still felt like an accomplishment.
Saturday: Rest day
Sunday: Run 3.15 miles (13:21 pace) + bike trainer 7.75 miles (15.4 mph, 75 rpm)
A run in the snow before it turned to ice.
Total biking: 26.85
Total running: 13.75 miles
Monday, December 21, 2015
NROLFW Phase 6 Week 2
Workouts:
Monday: Run 3.6 miles (11:58 pace)
Tuesday: Run 2.5 miles (11:56 pace) + bike trainer 8.3 miles (14 mph, 64 rpm)
Wednesday: Run 2.25 (12:03 pace) + NROLFW phase 6 workout A
Thursday: Run 1 mile (9:15)
Friday: Run 1 mile (11:10) + bike trainer 7.1 miles (14.2 mph, 65 rpm)
Saturday: Run 4.5 miles (12:03 pace) + bike trainer 22.5 miles (15.0 mph, 69 rpm)
Sunday am: Bike trainer 8.1 miles (16.1 mph, 74 rpm) + NROLFW phase 6 workout B
Sunday pm: Peacock Lane Run - 2 miles from PRC (10:30) + 10 minutes walking Peacock Lane + 2 miles back to PRC (10:34)
Total biking: 46.0 miles
Total running: 18.85 miles
While occasionally I take advantage of my 1-mile runs (for the running streak) to just run hard(ish), the otherwise faster paces recently are still heartrate paced. I'm not sure if I fully trust the data, it doesn't necessarily feel quite as easy as when a 145-ish bpm netted a 13:30 mile, but it says I'm hitting closer to 12:00 at that same 145-ish bpm. It's not like I feel it's a hard effort, just a smidge harder than when I was slower. But it has been nearly three months now of heartrate training, so I should be seeing results. It's probably time for a trial run aiming for a 13:00 to 13:30 pace, and see where my heartrate ends up.
I've been doing lots of biking! I'm this close to my revised annual goal of 500 miles. I realized I only got to 250 by the beginning of November, so I'll end up having done half the total miles in the last two months of the year, but it's doable. Actually hit my highest ever bike weekly mileage this week (prior highest was 43 summer before last during tri training).
Monday: Run 3.6 miles (11:58 pace)
Tuesday: Run 2.5 miles (11:56 pace) + bike trainer 8.3 miles (14 mph, 64 rpm)
Wednesday: Run 2.25 (12:03 pace) + NROLFW phase 6 workout A
Thursday: Run 1 mile (9:15)
Friday: Run 1 mile (11:10) + bike trainer 7.1 miles (14.2 mph, 65 rpm)
Saturday: Run 4.5 miles (12:03 pace) + bike trainer 22.5 miles (15.0 mph, 69 rpm)
Sunday am: Bike trainer 8.1 miles (16.1 mph, 74 rpm) + NROLFW phase 6 workout B
Sunday pm: Peacock Lane Run - 2 miles from PRC (10:30) + 10 minutes walking Peacock Lane + 2 miles back to PRC (10:34)
Total biking: 46.0 miles
Total running: 18.85 miles
While occasionally I take advantage of my 1-mile runs (for the running streak) to just run hard(ish), the otherwise faster paces recently are still heartrate paced. I'm not sure if I fully trust the data, it doesn't necessarily feel quite as easy as when a 145-ish bpm netted a 13:30 mile, but it says I'm hitting closer to 12:00 at that same 145-ish bpm. It's not like I feel it's a hard effort, just a smidge harder than when I was slower. But it has been nearly three months now of heartrate training, so I should be seeing results. It's probably time for a trial run aiming for a 13:00 to 13:30 pace, and see where my heartrate ends up.
I've been doing lots of biking! I'm this close to my revised annual goal of 500 miles. I realized I only got to 250 by the beginning of November, so I'll end up having done half the total miles in the last two months of the year, but it's doable. Actually hit my highest ever bike weekly mileage this week (prior highest was 43 summer before last during tri training).
Monday, December 14, 2015
NROLFW Phase 6 Week 1
Workouts:
Monday: Run 3.0 miles (13:39 pace) + NROLFW phase 6 workout A
Tuesday: Run 1 mile (13:43 pace) + bike trainer 7.3 miles (14.5 mph, 77 rpm)
Wednesday: Run 3.1 miles (12:50 pace)
Thursday: Run 1 mile (12:50 pace) + bike trainer 10.9 miles (14.5 mph, 67 rpm)
Friday: Run 2.15 miles (12:41 pace) + bike trainer 7.1 miles (14.0 mph, 64 rpm)
Saturday: Run 1.miles (12:55 pace) + NROLFW phase 6 workout B
Sunday: Run 2.5 miles (11:18 pace)
Total biking: 25.30 miles
Total running: 13.75 miles
An odd week, in a few ways. One personal reason, which I'll talk about here once I've filled in some people in real life.
Also because of the ridiculous rain storms we had. The worst day was Monday, there was flooding all over the place, but both the rain, flooding, and mudslides continued throughout the week. When the managing partner sent an email Monday afternoon that if we needed to leave early, work from home the next day, etc., it was fine, I didn't think much of it. My commute is almost entirely up one freeway, just a couple blocks of streets on either end. That freeway got closed due to flooding of a nearby creek! I ended up commuting - from one westside suburb to another westside suburb - by driving NE towards the edge of downtown Portland and then west back out home. That should not have ever been the best way to drive home, but it was due to the other closed freeway (and actually had surprisingly light traffic on the open freeways). (Otherwise, my part of town actually stayed relatively unaffected. If some inconvenient rerouting was the worst thing I experienced, I was pretty lucky!).
The rain kept me from doing a bit more running than I would have liked to do otherwise, but I'm pretty proud of myself for at least getting in one soggy mile every day and keeping the running streak going.
Monday: Run 3.0 miles (13:39 pace) + NROLFW phase 6 workout A
Tuesday: Run 1 mile (13:43 pace) + bike trainer 7.3 miles (14.5 mph, 77 rpm)
Wednesday: Run 3.1 miles (12:50 pace)
Thursday: Run 1 mile (12:50 pace) + bike trainer 10.9 miles (14.5 mph, 67 rpm)
Friday: Run 2.15 miles (12:41 pace) + bike trainer 7.1 miles (14.0 mph, 64 rpm)
Saturday: Run 1.miles (12:55 pace) + NROLFW phase 6 workout B
Sunday: Run 2.5 miles (11:18 pace)
Total biking: 25.30 miles
Total running: 13.75 miles
An odd week, in a few ways. One personal reason, which I'll talk about here once I've filled in some people in real life.
Also because of the ridiculous rain storms we had. The worst day was Monday, there was flooding all over the place, but both the rain, flooding, and mudslides continued throughout the week. When the managing partner sent an email Monday afternoon that if we needed to leave early, work from home the next day, etc., it was fine, I didn't think much of it. My commute is almost entirely up one freeway, just a couple blocks of streets on either end. That freeway got closed due to flooding of a nearby creek! I ended up commuting - from one westside suburb to another westside suburb - by driving NE towards the edge of downtown Portland and then west back out home. That should not have ever been the best way to drive home, but it was due to the other closed freeway (and actually had surprisingly light traffic on the open freeways). (Otherwise, my part of town actually stayed relatively unaffected. If some inconvenient rerouting was the worst thing I experienced, I was pretty lucky!).
The rain kept me from doing a bit more running than I would have liked to do otherwise, but I'm pretty proud of myself for at least getting in one soggy mile every day and keeping the running streak going.
Wednesday, November 25, 2015
NROLFW Phase 5 Recap
See also recaps of phase 1, phase 2, phase 3, and phase 4. See weekly workout recaps in phase 5 here.
I did the four weeks of this phase over 5 weeks - I took a one-week break in the middle between weeks 2 and 3. I started the phase two weeks after the marathon, so I was just doing easy running, whatever workouts I wanted. Not too hard to fit in two hours of weights.
Like phase 4 was a repeat (intensified) of phase 2, phase 5 was the same workouts as phase 3 (intensified). Instead of 3 sets of 6 reps, it went up to 3 to 4 sets of just 4 reps - so I really tried to use the heaviest weights I could.
Performance progress
I didn't do great on some of the bodyweight stuff - doesn't help that those are at the end of workout A, but didn't improve on planks and the body weight matrix (a series of squats and lunges). But I did move up on weights a good amount on other things! Even using 25 pound dumbbells for virtually all of workout B.
I'm still making progress on the pull-ups, although these overhand pull-ups aren't quite as strong as the underhand grip chin-ups in previous phases. But I am using my smaller resistance band, and upping the reps I can do with. Hoping by the end of the program I can do a full pull-up without any assistance.
Workout A
Workout B
Appearance progress
Over the course of 7 weeks (two weeks between phases 4 and 5, 4 weeks of phase 5 plus a week break in the middle), I've just maintained my weight at 124, but I have lost some partial inches. Same on top, but a quarter inch from my waist, half an inch from my hips, and (unless I made an error in measuring) apparently half an inch from my thighs! Not sure if that's the weights, or ballet, or what, but I'll take it! I gain more weight in my lower half when it's coming on, so it's nice to see it coming off more significantly on the bottom, as well.
Overall thoughts
I enjoy the fewer-reps sets, makes it more motivating to really max out on the weight I'm capable to using. I do not, however, enjoy, the freaking two minute rest between sets. Which, to be honest, I do not do. The amount of rest has increased over the phases, 60 seconds in phase 1 to 120 seconds now. If one really did that, you're resting for more time than you're lifting! I'm sure there's a physiological purpose for it, but mentally I just can't fathom working out like that. If there are some trade-off in benefits because of that, it's ok, I am still making progress.
I did the four weeks of this phase over 5 weeks - I took a one-week break in the middle between weeks 2 and 3. I started the phase two weeks after the marathon, so I was just doing easy running, whatever workouts I wanted. Not too hard to fit in two hours of weights.
Like phase 4 was a repeat (intensified) of phase 2, phase 5 was the same workouts as phase 3 (intensified). Instead of 3 sets of 6 reps, it went up to 3 to 4 sets of just 4 reps - so I really tried to use the heaviest weights I could.
Performance progress
I didn't do great on some of the bodyweight stuff - doesn't help that those are at the end of workout A, but didn't improve on planks and the body weight matrix (a series of squats and lunges). But I did move up on weights a good amount on other things! Even using 25 pound dumbbells for virtually all of workout B.
I'm still making progress on the pull-ups, although these overhand pull-ups aren't quite as strong as the underhand grip chin-ups in previous phases. But I am using my smaller resistance band, and upping the reps I can do with. Hoping by the end of the program I can do a full pull-up without any assistance.
Workout A
Workout B
Appearance progress
Over the course of 7 weeks (two weeks between phases 4 and 5, 4 weeks of phase 5 plus a week break in the middle), I've just maintained my weight at 124, but I have lost some partial inches. Same on top, but a quarter inch from my waist, half an inch from my hips, and (unless I made an error in measuring) apparently half an inch from my thighs! Not sure if that's the weights, or ballet, or what, but I'll take it! I gain more weight in my lower half when it's coming on, so it's nice to see it coming off more significantly on the bottom, as well.
Overall thoughts
I enjoy the fewer-reps sets, makes it more motivating to really max out on the weight I'm capable to using. I do not, however, enjoy, the freaking two minute rest between sets. Which, to be honest, I do not do. The amount of rest has increased over the phases, 60 seconds in phase 1 to 120 seconds now. If one really did that, you're resting for more time than you're lifting! I'm sure there's a physiological purpose for it, but mentally I just can't fathom working out like that. If there are some trade-off in benefits because of that, it's ok, I am still making progress.
Monday, November 16, 2015
NROLFW Phase 5 Week 4
Workouts:
Monday: Rest day
Tuesday am: Run commute 1.75 miles (12:14 pace) + 2.65 miles (13:10 pace)
Tuesday pm: Run commute 2.6 miles (12:17 pace) + 0.4 miles (13:25 pace) + NROLFW phase 5 workout A
Wednesday: Bike trainer 7.35 miles (12.5 mph, 67 rpm) + Qi yoga for runners (20 min)
Thursday: Ballet class (75 min)
Friday: Unplanned rest day - only had a brief window before attending an event after work, and just didn't feel like doing anything, so I didn't. I know that's ok once in a while, but I definitely get concerned that I'll allow "just not feeling it" to become a routine, especially while I'm no training for anything specific.
Saturday: Run 4.0 miles (13:30 pace) + NROLFW phase 5 workout B
Sunday: Bike trainer 15.25 miles (15.0 mph, 72 rpm)
Total biking: 22.6 miles
Total running: 11.4 miles
My running total for the year is now: 999.7! Had I noticed how close I was, I'd have run another third of a mile on Saturday! It's already surpassed my highest annual mileage ever before (872.5 in 2013), but now I really am going to meet (surpass) my goal of 1,000 for the year (which has been my goal since 2013, without ever meeting it before).
Monday: Rest day
Tuesday am: Run commute 1.75 miles (12:14 pace) + 2.65 miles (13:10 pace)
Tuesday pm: Run commute 2.6 miles (12:17 pace) + 0.4 miles (13:25 pace) + NROLFW phase 5 workout A
Wednesday: Bike trainer 7.35 miles (12.5 mph, 67 rpm) + Qi yoga for runners (20 min)
Thursday: Ballet class (75 min)
Friday: Unplanned rest day - only had a brief window before attending an event after work, and just didn't feel like doing anything, so I didn't. I know that's ok once in a while, but I definitely get concerned that I'll allow "just not feeling it" to become a routine, especially while I'm no training for anything specific.
Saturday: Run 4.0 miles (13:30 pace) + NROLFW phase 5 workout B
Sunday: Bike trainer 15.25 miles (15.0 mph, 72 rpm)
Total biking: 22.6 miles
Total running: 11.4 miles
My running total for the year is now: 999.7! Had I noticed how close I was, I'd have run another third of a mile on Saturday! It's already surpassed my highest annual mileage ever before (872.5 in 2013), but now I really am going to meet (surpass) my goal of 1,000 for the year (which has been my goal since 2013, without ever meeting it before).
Monday, November 9, 2015
NROLFW Phase 5 Week 3
Workouts:
Monday: Run 3.0 miles (12:57 pace) + Qi yoga for runners (20 min)
Tuesday: Run 3.0 miles (12:59 pace) + NROLFW phase 5 workout A
Wednesday: Swim 1,700 yards + bike trainer 6.5 miles (12.7 mph, 67 rpm)
Thursday am: Run 2.0 miles (13:28 pace)
Thursday pm: Ballet class (75 min)
Friday: Swim 1,300 yards
Saturday: Run 4.0 miles (13:41 pace) + NROLFW phase 5 workout B
Sunday: Bike trainer 12.8 miles (12.5 mph, 67 rpm)
Total swimming: 3,000 yards
Total biking: 19.3 miles
Total running: 12.0 miles
I had plans of doing a lot more this weekend (another run, yoga), but had other commitments taking up time and I had to leave things off the to-do list to allow for my requirement of time doing nothing. I felt like I was totally slacking off, then saw on my daily mile totals that I exercised for 7.5 hours! I think training for a marathon (or even half, really) or a triathlon really skews one's concept of normal activity levels. Averaging a solid hour per day is really quite enough! It's plenty for general healthy and reasonable even for maintaining weight loss.
Monday: Run 3.0 miles (12:57 pace) + Qi yoga for runners (20 min)
Tuesday: Run 3.0 miles (12:59 pace) + NROLFW phase 5 workout A
Wednesday: Swim 1,700 yards + bike trainer 6.5 miles (12.7 mph, 67 rpm)
Thursday am: Run 2.0 miles (13:28 pace)
Thursday pm: Ballet class (75 min)
Friday: Swim 1,300 yards
Saturday: Run 4.0 miles (13:41 pace) + NROLFW phase 5 workout B
Sunday: Bike trainer 12.8 miles (12.5 mph, 67 rpm)
Total swimming: 3,000 yards
Total biking: 19.3 miles
Total running: 12.0 miles
I had plans of doing a lot more this weekend (another run, yoga), but had other commitments taking up time and I had to leave things off the to-do list to allow for my requirement of time doing nothing. I felt like I was totally slacking off, then saw on my daily mile totals that I exercised for 7.5 hours! I think training for a marathon (or even half, really) or a triathlon really skews one's concept of normal activity levels. Averaging a solid hour per day is really quite enough! It's plenty for general healthy and reasonable even for maintaining weight loss.
Monday, October 26, 2015
NROLFW Phase 5 Week 2
Workouts:
Monday: Run 3.55 miles (13:03 pace) + NROLFW phase 5 workout A
Tuesday am: Bike trainer 2.5 miles (10.8 mph)
Tuesday pm: Yoga video (25 min)
Wednesday: Run 3.55 miles (13:36 pace) + bike trainer 5.6 miles (11.1 mph)
Thursday: Ballet class (75 min) + run 2.15 miles (10:29 pace)
I know consistency is important for HR/aerobic training, but I needed a good endorphin-producing run this day. Glad to see I still have some ability for speed!
Friday: Swim 1,500 yards + bike trainer 6.15 miles (12.2 mph, 69 rpm)
Saturday: Run 6.7 miles (14:11 pace) + NROLFW phrase 5 workout B
Sunday: Run 2.5 miles (13:00 pace)
Total swimming: 1,500 yards
Total biking: 14.25 miles
Total running: 18.45 miles
While I'm more than on track to hit my running goal for the year (1,000 miles), there's no way I'd meet my original swim and biking goals, so I've modified that to 35 miles (57,750 yards) and 500 miles. Still a bit challenging for weekly amounts to make that, but totally doable, and a motivation to get to the pool and on the bike a bit more often than I would otherwise.
Running is fun right now, despite not doing much in the way of speed. Depending on the day, the defined HR range is sometimes easy to stay under and sometimes difficult, but generally relaxing and enjoyable as I keep up my leisurely pace and listen to podcasts (still catching up on Gilmore Guys). I don't have a weekly mileage goal, and I'm just setting my long run by a rule of thumb I've heard of not running longer than twice the distance of your longest mid-week run.
Monday: Run 3.55 miles (13:03 pace) + NROLFW phase 5 workout A
Tuesday am: Bike trainer 2.5 miles (10.8 mph)
Tuesday pm: Yoga video (25 min)
Wednesday: Run 3.55 miles (13:36 pace) + bike trainer 5.6 miles (11.1 mph)
Thursday: Ballet class (75 min) + run 2.15 miles (10:29 pace)
I know consistency is important for HR/aerobic training, but I needed a good endorphin-producing run this day. Glad to see I still have some ability for speed!
Friday: Swim 1,500 yards + bike trainer 6.15 miles (12.2 mph, 69 rpm)
Saturday: Run 6.7 miles (14:11 pace) + NROLFW phrase 5 workout B
Sunday: Run 2.5 miles (13:00 pace)
Total swimming: 1,500 yards
Total biking: 14.25 miles
Total running: 18.45 miles
While I'm more than on track to hit my running goal for the year (1,000 miles), there's no way I'd meet my original swim and biking goals, so I've modified that to 35 miles (57,750 yards) and 500 miles. Still a bit challenging for weekly amounts to make that, but totally doable, and a motivation to get to the pool and on the bike a bit more often than I would otherwise.
Running is fun right now, despite not doing much in the way of speed. Depending on the day, the defined HR range is sometimes easy to stay under and sometimes difficult, but generally relaxing and enjoyable as I keep up my leisurely pace and listen to podcasts (still catching up on Gilmore Guys). I don't have a weekly mileage goal, and I'm just setting my long run by a rule of thumb I've heard of not running longer than twice the distance of your longest mid-week run.
Monday, October 19, 2015
NROLFW Phase 5 Week 1
Workouts:
Monday: Swim 1,300 yards + run 2.15 miles (13:22 pace)
Tuesday: Run 2.5 miles (13:28 pace) + NROLFW phase 5 workout A
Wednesday: Rest day
Thursday: Ballet class (75 min)
Friday: Swim 1,400 yards + NROLFW phase 5 workout B
Saturday: Long run 5.0 miles (15:52 pace)
Sunday: Yoga class (90 min) + hike 3.25 miles
Total swimming: 2,700 yards
Total running: 9.65 miles
I'm trying to hit a variety of disciplines (for both cross training and enjoyment) since I'm not training for anything in particular at the moment. Plenty of time to fit in both weight workouts to start a new phase of New Rules, a couple swims, got back to a yoga class for the first time in forever (sadly the class that works for me is cancelled next week for for a visiting teacher's workshop, but hopefully after that I'll be it part of the routine), and continued the new routine I started last week of a hike on Sunday.
We live reasonably close to Washington Park and Hoyt Arboretum, and if you go far enough the trails there can lead you into Forest Park. It's nothing terribly technical by any means, but it's nice forested trails, with some degree of up and down. I've lived in our current place for a year and a half, yet hardly explored this resource that's so nearby. Eventually I might pick up running there, but for now hiking seems like a nice low-impact, aerobic activity to throw in the mix.
Speaking of aerobic activity - that's what I'm trying to do with my running. While I've greatly improved my speed lately, that type of running is anaerobic. My easy pace, on the other hand, in the aerobic range, has only marginally improved throughout five of running. Granted, part of that is due to an improving understanding of what an "easy" pace really means, and how wide a spread one's paces should over the course of a week or a training cycle.
Until I pick a new goal, I figured this would be a good chance to spend some time doing aerobic base training. I'll do some more writing about it later, but basically I got a heart rate monitor and calculated what I should running at based on the Maffetone method. My runs on Monday and Tuesday went well, the pace I could keep up in the right HR range was actually slightly faster than I expected (though I also thought my perceived effort level might also be a tad high, so perhaps the range needs to be adjusted). But then on Saturday, I struggled mightily to keep my HR low enough, and ended up with a ridiculous pace. It was a slightly hillier route, but not by that much. It was also different in being in the morning (so, colder muscles, fresher caffeine) rather than in the evening after work. I'm curious to see what my HR does this week and if that was just a fluke or what.
Monday: Swim 1,300 yards + run 2.15 miles (13:22 pace)
Tuesday: Run 2.5 miles (13:28 pace) + NROLFW phase 5 workout A
Wednesday: Rest day
Thursday: Ballet class (75 min)
Friday: Swim 1,400 yards + NROLFW phase 5 workout B
Saturday: Long run 5.0 miles (15:52 pace)
Sunday: Yoga class (90 min) + hike 3.25 miles
Total swimming: 2,700 yards
Total running: 9.65 miles
I'm trying to hit a variety of disciplines (for both cross training and enjoyment) since I'm not training for anything in particular at the moment. Plenty of time to fit in both weight workouts to start a new phase of New Rules, a couple swims, got back to a yoga class for the first time in forever (sadly the class that works for me is cancelled next week for for a visiting teacher's workshop, but hopefully after that I'll be it part of the routine), and continued the new routine I started last week of a hike on Sunday.
We live reasonably close to Washington Park and Hoyt Arboretum, and if you go far enough the trails there can lead you into Forest Park. It's nothing terribly technical by any means, but it's nice forested trails, with some degree of up and down. I've lived in our current place for a year and a half, yet hardly explored this resource that's so nearby. Eventually I might pick up running there, but for now hiking seems like a nice low-impact, aerobic activity to throw in the mix.
Speaking of aerobic activity - that's what I'm trying to do with my running. While I've greatly improved my speed lately, that type of running is anaerobic. My easy pace, on the other hand, in the aerobic range, has only marginally improved throughout five of running. Granted, part of that is due to an improving understanding of what an "easy" pace really means, and how wide a spread one's paces should over the course of a week or a training cycle.
Until I pick a new goal, I figured this would be a good chance to spend some time doing aerobic base training. I'll do some more writing about it later, but basically I got a heart rate monitor and calculated what I should running at based on the Maffetone method. My runs on Monday and Tuesday went well, the pace I could keep up in the right HR range was actually slightly faster than I expected (though I also thought my perceived effort level might also be a tad high, so perhaps the range needs to be adjusted). But then on Saturday, I struggled mightily to keep my HR low enough, and ended up with a ridiculous pace. It was a slightly hillier route, but not by that much. It was also different in being in the morning (so, colder muscles, fresher caffeine) rather than in the evening after work. I'm curious to see what my HR does this week and if that was just a fluke or what.
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