Women's Training and Recovery Thread, January 30, 2011

Hope you didn't lose power....I heard lots in the DC area did with that storm....

Mrs. M wrote:

Hope you didn't lose power....I heard lots in the DC area did with that storm....

It was amazing how many did (and how many are still without). Where I live is pretty urban, with the power lines all underground, so power loss is rarely an issue.

The destruction was pretty impressive. My boyfriend and I drove out to Leesburg, VA today (about an hour west of DC), and the number of trees down was amazing -- some areas looked almost like a tornado had hit.

Well, the weather is pretty darn nice where I live at the moment. Sorry to hear about your bad weather/travel experience! I live in Central Florida--we enjoyed 70 degree temps today. So I managed a 3.5 mile run, per the advice of my PT. Still trying to build up miles with a very frustrating injury that gets worse everytime I try to run very far. So now she cut me back to 2.5 miles, then 3, then 3.5 (today), then 4, at which point I will see her again Monday and find out when/how I can ever really run seriously again. But the run today was great anyway although way too short! The weather was just beautiful and actually I feel strong while running...after so much time away that feeling is a blessing.

As for my weekly report: 12 miles of “real running” and 80 “miles” pool running (per my conversion below) plus 90 minutes on the bike and 30 minutes elliptical.

Dailies

Monday: In the morning, I first did a “baby run” of 20 minutes, then a 1 minute walk break, before 10 more minutes, for a total of 3.5 miles. Then I hopped in the pool for “11 miles” pool running, including a “track 800s workout” of 10x3:00 at hard effort, with 1:00 recovery, followed by full recovery, and then 20 minutes at aerobic effort.

In the evening, a weights session with a personal trainer, followed by 30 minutes easy pool-running for “3 more miles”.

Tuesday: In the morning, “12.5 miles” – 2:05 hours easy pool-running. Lugged suitcase around airport in afternoon.

Wednesday: Due to travel plus achy foot, skipped run and pool run in favor of 90 minutes on the bike at easy effort, plus 30 minutes on the elliptical (trying to mimic good running form and pushing off of ball of foot). Spent Wednesday night on phone with United and American airlines travel reservations all night.

Thursday: In the morning, drag luggage around airports. In evening, “11 miles” - 1:50 hours in the pool (skipped my tempo – too exhausted), followed by upper body strength-training.

Friday: A “baby run” of 30 minutes straight (count as 3.5 miles – watch GPS was off). Followed by “10 miles” in the pool of easy aqua-jogging – 1:40 hours. Also did a Pilates class in the afternoon.

Saturday: “20.5 miles” – 3 hours pool running,including 2:30 of alternating 5 minutes at tempo effort and 10 minutes easy. Followed with upper body strength-training.

Sunday: An easy run of 40 minutes (8:17 pace, for just under 5 miles), followed by “12 miles” – 2 hours easy pool running.

Nice training week!

Sunday- 14 miles slightly upbeat in the middle

Monday- am 1.5 mile warm up 10x200meter hill sprints/200 jog down, 1 mile cooldown

pm- 8 miles and 10x100s

Tuesday- 10 miles easy with a fartlek at the end

6x35seconds Fast/ 1:00easy and 6x15seconds Fast/ 45 seconds easy

Wednesday- 2 mile warm up

6x3 sets of 6x200s

First set was a warm up about 36

second set 33-35's

3rd set 33's 31 on the last one

2 mile cooldown

Thursday-7 miles and 6x80 meter sprints

Friday- 6 miles and strides

Saturday- 2 mile warm up.. Strides

3k race- 9:59

5 mile cooldown

wow, great weeks everybody! hope lalala can get better:)

monday elliptical 90 min with 10 X45 seconds throughout.

tuesday 25min w/u. 15 min tempo, 4X2 min hard, 10 min tempo, 4X2 min hard. about 2 min rest between everything. 20 min c/d.

wednesday 65 min not hard, not easy. progression of sorts... (;

thursday am: 24 min on bike

pm: 30 min w/u; 30 min tempo (HARRRRRRD) then a few min rest then 2(3,2,1) with 30 sec rest between reps &3 min R between sets. 15 min c/d

friday 30 minutes easy

saturday 70 minutes at a moderate pace with 50-60 min being not quite tempo, but almost

SUNDAY 30 min w/u with last 5 @tempo.

(5,4,3,2,1) min hard with 30 sec VERY easy

5 minutes easy, 5 minutes rest

2 X 8 min tempos with 3 min rest

5 minutes easy, 5 minutes rest

(5,4,3,2,1) min hard with 30 sec VERY easy

10 min c/d

45 min easy and very relaxing pool runnning.

btw: for my intervals i dont rest my arms, i use them!

have a fab weeek everybody :)

nice weeks, ladies. sweet07: how do you keep track of such complicated workouts like sunday's? darkwave: your persistence shows once again, whether it involves getting your butt onto a plane or into a pool. isn't travel fun these days?

sorry i didn't post last week, but i was sort of feeling sorry for myself, what with a pain in my ass keeping me from the mile race i had been building up for. oh well. i enjoyed watching the masters miles nonetheless. zero running miles for me this week. instead i spent a fair bit of time cycling to nowhere while simultaneously doing stuff with light hand weights -- it's the only way i can make myself suffer through the boredom of riding my bike when it's set up on the trainer: weights + radiolab podcasts. on the upside, my arms and shoulders are looking pretty buff; on the downside, i finally did a test jog today and felt discomfort on the downhills so called it a day at one mile. i'm still getting ART roughly every other day, and i hope we find a way to lick this thing soon, although i'm pretty much realizing that there's no way i'll be able to do the trail race i was hoping to do in southern california on feb 20 (i'll be there for business, and what more enjoyable thing is there in the whole world than running 50K in green hills under sunny skies in shorts in february?).

Hey Ladies,

Supremely shitty training week for me as well. I was away on business early in the week and then came back to working 12 hour days-which is good for business and bad for training. When I did get a run in I felt like I should really be working so there was a great deal of angst. Writing this down it is amazing the effect that stress can have on your body.

But, today was a good day, and I'll take it. 80 minutes with 5 x 5 minute pickups. I will do some core tonight and hopefully get in 60 minutes with strides tomorrow and some lifting. It's a new week so getting a new focus.

On a different note, I went on a great date last week. 99% of the time I go on one date with a guy and find something minimal I didn't like and then I don't give him another chance but this guy was great, we are going out again Wednesday. I have gone on roughly 900 first dates in the past two years and have gone on maybe 3 second dates so this is good. Baby steps.

Have a good week girls.

XO

StWoF: hey, bummer on the bad previous week, runningwise, good deal on the good prospects for this week, and woohoo! for the positive first date. wow: 900 first dates in two years -- that brings new meaning to doing two-a-days ;-)

seriously, though, indeed there are some good guys out there. i know it sounds awfully sappy, but my husband and i remind ourselves pretty much daily how delighted we both are to have happened upon one another. long before we met each other, we each learned what a bad marriage feels like, and we are now able to fully appreciate the joy of knowing what a good one feels like.

Ahh, no longer stressed I love your optimism! 900 was probably a stretch but there have been plenty of dates and so many great stories. I'm 25, I have no urge to settle down and get married. If it happens great, if not, that's ok too. Sounds like things are going well for you, nothing can replace happiness. That being said, we are going out Wednesday night, I will let you know how it goes :)

As always, thanks for the encouragement!

oh no, i'm certainly not advocating thinking about marriage after one or two or even 50 dates. one step at a time! then , in my opinion, you should live together for at least two or three or four years before getting married -- by then you should know if it's likely to stick or not. the main thing is to enjoy the ride and not compromise yourself in the process. have fun tomorrow.