Did: strength
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| Repeat of last week, with a few extras. |
Tuesday
Did: 7.00 mi @ 8:47/mi avg
Ran with the early downtown group for #10kTuesday and then some (they usually do a 7-mile route on Tuesdays). We ended up doing the "RU7" route a bit slower than normal due to black ice EVERYWHERE on the roads and Swamp Rabbit Trail. It was soooo sketchy, and a few parts we walked due to it being like a skating rink. Crazy! Loved getting this done this morning, though, and it felt so comfortable being a balmy 33 degrees outside. #perspective lol
Wednesday
Did: 14.4 mi @ 15.9 mph road ride
Was going to do a short loop by myself at lunch today, but last night Scott recruited his riding friend at work, Donnie, to ride with me. I always feel like he's getting people to babysit me when I ride, but I usually do appreciate the company out on the road. I've ridden with Donnie several times before and he's very low-key, no pressure, good company. Enjoyed the cloudy but oddly warm day (was supposed to be in the 40s but it's in the mid-50s) even though I was way over-dressed. I even took my gloves off halfway through! I need to figure out how to get on the bike more... not going to regain much stamina riding just once a week.
Thursday
Did: 4x400 treadmill + Big 5 stretching
Rain this morning, and needed to get a run in quickly. Did a 4x400 on the treadmill for #SpeedworkThursday, cranking it up to 6:00/mi for the speed intervals. Felt hard but doable. Almost went for a couple more intervals but decided to keep it to 4 since it's been a while since I've done this kind of speedwork.
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| Whee, heartrate intervals! |
Followed with the "Big 5" for stretching (thanks to runner mama friend for the details). It's quick but it's better than nothing, which has been my standard!
- Quads
- Glute/Piriformis ("figure 4")
- Hammies
- Calves
- Hip flexors
Hold each side for 30 seconds = 5 mins total. DOABLE.
Friday
Did: nothing officially, but 1.8 mi walk on the treadmill desk
Had lunchtime obligations so missed out on yoga class, opted for a rest day and just walked the treadmill desk to get my steps in.
Saturday
Did: 6.45 mi Paris Mountain run
Decided to run the mountain today but didn't want to tire out the legs too much, so I opted for the shortest version and drove over to Furman to start from there. Makes a total of a bit over 6 miles instead of 9. It was windy and below 40 degrees, but the sunshine made it okay. I didn't really push for speed or anything, just wanted a nice climb, and I accomplished just that. Splits for the run are below:
1 - approach to Altamont
2 - up the mountain
3 - little blip where I tried to go up the Tower Road, only to find a gate, a "no trespassing" sign, and security cameras. So I turned around, because I'm a rule-follower.
4 - down the mountain
5 - back to campus
23 mins up... 18 mins down.
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| Loving the mountain! |
Did: 10.04 mi @ 9:23/mi
This was a disjointed run, but a good long one nonetheless! Started out with about a mile and a half on my own downtown before Megan joined me for a nice 5-miler on McDaniel and Augusta Road. We finished with a loop around Greenville High School and the baseball stadium before heading back to the cars. I was supposed to meet Scott to do a child hand-off, but his plans ended up changing so I headed home and finished my remaining 3.5 in the neighborhood. It was COLD today, but still great run all around.
Week End Summary
Miles run this week: 26.6 (yay!)
Bike: 1x
Strength: 1x
Still pretty aimlessly training... working on some hills in casual preparation for the Ville to Ville Relay in April. Need to nail down a triathlon (or not) to determine whether I need to start my seemingly endless search for a pool. I'm kind of enjoying the aimless training though... for once I'm not letting myself go slack, and I'm enjoying not being tied to a plan. But I'm sure that'll change... ;)
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