Tag Archives: workout

Weekly Recap: June 5th-11th, 2017

The week was the first full week of the challengeville challenge that I’m doing this month. Not gonna lie, it’s been really rough. Between the increase in mileage and the rising temps and crazy humidity, I’ve had my ass handed to me many different times this week. At this point I’m just barely hanging in there, and I’ve fallen a little bit behind on my challenge.

So this is what the daily run guide looks like for this particular challenge;

img_3755

I started out following this guide perfectly, but by Friday all of my momentum from earlier in the week came crashing down around me and I really really started to struggle and ended up finishing this week on a really weak note. Oh well, there’s always next week I suppose.

But anyway, here’s what this weeks workouts looked like;

Monday:

  • 5k
  • 20 minutes of yoga
  • about 10 minutes of working in the garden (watering plants, pulling weeds, and a little bit of hoeing. It totally counts as a strength workout. 😉 ).
  • 10 minutes of foam rolling/stretching

Accidentally slept through my alarm on Monday. Oops. That ended up making this run a little more difficult, as it was really starting to warm up, the sun was out and the pavement was reflecting that heat right back at me, and the humidity was at 99%. Fun times…I had to keep reminding myself that summer miles bring fall smiles, and all this hard, grinding work that I’m putting in now is going to hardcore pay off once the cooler months roll around.

Processed with Rookie Cam

Tuesday:

  • 4.5 miles
  • 40 minutes working in the garden

Got up with my alarm this morning, got out on the road just as the sun was coming up, and the humidity was only at 75% during my run on Tuesday. Yeah, this run was definitely better than Monday’s. 🙂

Processed with Rookie Cam

Wednesday: 

  • Rest Day
  • 25 minutes of yoga

I was feeling absolutely beat on Wednesday, so I decided to switch things around a little bit and take a rest day. I think that was a very good decision. I was just crazy tired all day, so rest day was probably necessary.

Thursday:

  • 5 Miles
  • 10 mintues of stretching/foam rolling

I’m really glad I ended up taking a rest day on Wednesday! Thursday’s run ended up being a lot of fun because of that, I think! Plus Revolution Radio makes every run better. 😉

Processed with Rookie Cam

Friday:

  • 1 hour working in the garden

So this is when things started getting away from me a little bit…I was super tired Thursday night, so I ended up sleeping in until 7 on Friday, and by then it was super hot and sunny and I definitely did not want to run in that. So I thought maybe I’d try to get in a few miles in the evening.

That didn’t end up happening though. Luke and I spent most of Friday running around getting errands done, shopping, and working in the yard/garden. So by the time 7-8 pm rolled around I was too tired to even think about running. Even though I probably should have…oh well.

Saturday:

On Saturday my right shin, which is the shin that sometimes gives me trouble, was feeling sore and achy. Well that was no good. I didn’t want to risk running on it because there was once a time when I tried that and then ended up having to take a whole month off from running. So I spent my Saturday resting and icing my shin.

Sunday:

  • 1 mile
  • 40 minutes of yoga

My shin was feeling much better when I woke up this morning, so I decided to try out a short easy run. It felt great, but the rest of me well, not so much…I haven’t been sleeping very well lately but I’ve still been trying to wake up early, so I’m just tired. Despite all of my yoga, foam rolling, and compression sock wearing, my legs are still crazy sore and very heavy. I think they’re having some issues recovering since I’m not sleeping well. And don’t even get me started on the heat. The summer just isn’t a good time for me.

Anyway, since I am feeling tired and wore down in general, I only did an easy mile today and then followed that up with 40 minutes of deep yoga stretches. Hopefully that will help my legs feel a little better.

Processed with Rookie Cam

So since I’ve embarked on this challenge, I’ve really been trying to focusing on recovery and I  guess I’m not doing enough because my legs are still crazy tired. I’ve been making sure I’m drinking enough water, replacing electrolytes (I sweat super salty), trying to eat a little bit better and at the correct times, napping when I can, doing lots of yoga, stretching, and foam rolling, and wearing my compression socks religiously.

But I guess all of that isn’t going to actually make much of a difference if I’m not sleeping well. I’m totally convinced that is my biggest issue right now. Unfortunately it’s really hard for me to get a really restful night of sleep when I’m hot, and my bedroom gets pretty darn hot in the summer. Haha the summer months just never go well for me it seems.

Total Weekly Mileage: 13.62

Total Monthly Mileage: 24.62

So I guess that puts me about 10 miles behind for the Tinman challenge. All things considered I guess that’s not too bad. I’m thinking next week I’m just going to focus on sticking to the daily running plan and then worry about making up those 10 miles later (and I may never even get to that point, but I’m ok with that).

I hope your training has gone well this week!

~Ashley

 

 

Advertisements

Yay 5K PR!!!

Processed with Rookie Cam

My previous PR was 37:42, so I’m very happy about this!

I feel like it’s been a long time since I’ve PR’d at the 5k distance, so I am super excited right now! I’m also super duper excited because this was completely unexpected!!

Last night I stayed up a little later than I usually do, and I drank a little bit too much wine and had a couple of slices of pizza, knowing good and well that I had a hard workout scheduled for today. Hahaha whoops… So when I got up this morning (a little earlier than I would have liked to, I should add) I thought this run was going to end up being absolutely miserable. If you follow my Instagram story at all, you would have seen that I was definitely doing some procrastinating this morning. 😉 But I did eventually get dressed, out the door, and on the road.

I think in another post I had mentioned that I’m following one of the training plans on Garmin Connect. I’ve used their training plans for both of my half marathons and they’ve never steered me wrong, plus I really enjoy their plans and so far the “improve your fitness” plan has been a lot of fun as well! So anyway, the workout that was scheduled for today was an interval workout, and it was almost my favorite combination of hard and rest intervals; the plan was to warm up for 10 minutes, run at 10k pace for 3 minutes, rest for 2 minutes (I prefer to rest for 1 minute, so this was really close 🙂 ), repeat 5 times, and then cool down. So that’s almost what I did.

I know I’ve mentioned before that I run by feel and not pace, so I wasn’t at all trying to maintain any particular pace, I just ran the 3 minute intervals “hard”. Then for the first 3 rest intervals I ran at a super easy, super comfortable pace for 1 minute, and then walked for a minute. My mental game is super weak and I tend to always walk through my entire rest intervals, so I feel like that was actually a really big breakthrough for me! Haha even though for the last 3 intervals I ended up walking for the full 2 minutes because at that point I had decided to tackle some hills. But still, I’m very proud of myself. 🙂

So when I started my 10 minute warm up I felt really good. Actually I felt pretty great! But at first that kinda had me worried, because sometimes I’ll feel super duper good during my warm up, and then after that everything will go down hill from there. But once I finished my first 3 minute interval at a 10:07 pace and it felt almost easy, I knew this run was going to be fucking fantastic. After that I decided that I wanted to really push myself and I busted out the next two intervals at a 9:39 and a 8:19 pace. That 8:19 pace interval had me super excited, because at one point I happened to glance at my watch (which is actually something I try really hard not to do while running intervals) and it said I was running at a 7:52 pace. 7:52!!! That’s almost unheard of for me! And then when I got home I realized that I managed to go even a little bit faster than that, but I’ll get to that in a minute.

So that brought me to about halfway through this workout and all the way back to my house (which was the starting point of my run), and then I was faced with a semi tough decision. I could either run down my street again, which is the flattest street in my neighborhood, and try to hit those same paces, or I could go tackle a few hills. Obviously I picked the hills. Haha running down the same street again would have just been way too boring! So the next three intervals were a little bit slower since they were, for the most part, spend going up hill. But I think I still maintained close to the same effort that I was running for the first half of my run. 🙂 After my last 3 minute interval I turned off my watch and then waited for my shiny new PR to pop up onto the screen, because at that point I knew it would, and then spent 3-4 minutes walking back home so that was basically my cool down haha.

Once I got home the first thing I did was get my legs up on a wall (gotta help flush out that lactic acid!) and synced my GPS watch to Garmin Connect. That’s when I relized that at some point, probably not long after I glanced at my watch and saw that I was running at 7:52 pace, that I had actually hit a 7:46 pace! HOLY SHIT! I have absolutely no idea how I pulled that one off! I probably didn’t even hold that pace for very long, but still, I’ve never ever hit a pace anywhere close to that before! So yeah. I’d say this workout was a crazy huge success, which like I said is crazy, because I really thought it was going to be awful!

img_3062

Now I feel like tomorrow my legs are going to be super fun and my long run is going to be absolutely no fun, but maybe I’ll end up getting pleasantly surprised again. Haha I sure hope I do anyway, but I have a feeling that I’m not going to get that lucky two days in a row.

Anyway, after I felt like my legs had been up for long enough, I chugged the rest of the Gatorade that I was drinking, showered, and made myself a bacon and egg sandwich with extra bacon (which I devoured too fast to take a decent photo of) as a reward for my shiny new PR. Because obviously extra bacon is the best reward ever! 😉

And now that I’m clean, fed, and probably adequately hydrated, I suppose I need to stretch and foam roll.

I hope you have a great Saturday!!

~Ashley 🙂