This week presented several challenging workouts: last Sunday, Monday and Tuesday’s workouts were high intensity in short period of time, whereas Thursday, Saturday and Sunday’s workouts were lengthy but at a low intensity.
For some reason life got really busy this week.
Time for proper recovery (ice, elevate, foam roller and the occasional nap) was limited as I interviewed for (and got) a part-time job at a local running store (can we say- employee discount?? wahoo!), started physical therapy on my right knee (runner’s knee, whomp, whomp) and traveled home to Jersey for my best friend’s bridal shower. Somehow managed to squeeze in 40+ miles, but I promise you that I’m human and this week hurt- a lot!
60 min lift with a personal trainer.
After Sunday’s 5k, I should have taken it easy, but being a glutton for punishment, I decided to have a trainer friend work me out in the weight room. She had me do a painfully awesome number of weighted squats and lunges (amongst other torturous plyometric drills and planks off the bosu). I couldn’t walk right until Thursday!! Ouch!
Heart Rate Testing (60 minutes) – run about 5 miles
Essentially I was put on a treadmill and ran at progressively faster paces until I couldn’t go any faster. The point of the exercise was to establish my official heart rate zones that I will use while training for the marathon. This was another awesomely painful experience!! Stay tuned for a post about this experience later this week.
3 mile run at 10 min/mi pace (137 HR) on treadmill
60 min physical therapy
8.1 mi run at 8:22 pace (67 min; 155 HR) in pouring rain. (LOVED this run!)
45 min quick lift before O, Lilly and I drove down to Morris County, New Jersey (home). Since my legs were fried from earlier this week, I split the lift between core work and upper body/back.
We arrived at my sister’s place in Randolph, NJ Friday afternoon and we were greeted by Bella the bulldog. She’s in to short interval, high-intensity workouts; think plyometric drills with Cheerios as an incentive. She needs to keep her physique in check- obviously.
10.25 mi run at 8:12 pace (84 min; 159 HR)
This was my first run with my brother-in-law, Nate. He is an incredibly speedy trail runner who swears by his minimalist shoes. No HR monitor. Not concerned about pacing or time. No music. For him running is just him and the road. I have a lot to learn from Nate.
Nate took me on my first trail run on the portions of Patriot’s Path that run through Randolph, NJ. While the first part of the run was extremely hilly (and somewhat rocky), the trail evened out and we ended the run with a lap around Shongum Lake.
Our splits were as follows: 8:44, 9:05, 9:09, 8:22, 8:01, 7:31, 7:56, 7:42, 7:42, 7:36.
15.2 mi run, 8:35 pace (130 min, 153 HR)
I say this every long run, but the goal was survival, NOT speed! I tried to manage my pace to ensure that I could finish strong. I was nervous about following up Saturday’s 10 miles with Sunday’s 15, but surprisingly I felt awesome during the run- no knee pain or tired legs- yes! I think that slowing my pace down was key to feeling good on this run!
I ran all over my childhood town, Mendham. I ran by the Mendham reservoir, the Pub, the Hilltop Church, down Corey Lane, RT 24, snuck a peak at my middle school and then finish the run at my parent’s house. Naturally all I could think of during the last two miles was doing a celebratory cannon ball into my parent’s pool! Wahoo!
Total Miles: 41.55
Quote of the Week
This interaction occurred on Tuesday between myself and the man who did my heart rate testing.
HR Tester: I assessed your form when you were running. You’re a bit of a heavy runner. You need to lean forward a bit more when you run. You need to hinge from your shoulders, and keep a 90 degree angle at your elbow. You have “wings” when you run and need to tuck your elbows back a bit more. I don’t know what this (opens and closes his hand into fist repetitively) is, but don’t do it- keep your hands in a loose fist. Otherwise, your form looks good.
Me: (sarcasm) So basically you’re telling me- besides how I look when I run- I look good.
HR tester: Exactly.