Weekly Wrap-Up: 8.4.14 - 8.10.14

Rough start, great middle, rough end - that's a quick summary of the week.


Monday:  planned - 6 miles, TRX. Actual - unplanned rest day. We came back from my parents house and after driving most of the day made it back around 3:00 in the afternoon. I think not getting a spot for TRX took away a lot of my motivation to get moving after such a busy weekend. That and the need to go grocery shopping. 1 for busy summer weekends, 0 for Katie.


Tuesday: planned and actual - Cycling & Kettle Bell Interval Class. I was even more motivated to go to cycling when I realized this week was the last week I would make it to the day time cross training classes I have been attending this summer. Bummer! We did a lot of climbing - both seated and standing, and ended with some tabata sprints! Our regular KB instructor was gone again this week; which is okay, but she does bring a different level of intensity! We started with a five minute cardio warm-up and the rest of the class was kettle bells/strength. We did two separate rounds of tabata swings, some presses, lunges, etc.


Wednesday: planned - 30 minute Tempo Run, TRX. Actual - I started with my run, but I have to say the description of a tempo run that I read from Hal Higdon's website was too vague for this Type A personality. Gradual build up? Hold peak pace for 1-2 minutes? I am not good at varying my pace in a run - I just go, or I slow to a walk! So I decided my version would be a one mile warm-up, followed by two miles at a tempo pace (10:07), and a one mile cool down. During my two miles of tempo, I had a hard time maintaining at a 10:07 and actually found myself going faster - around a 9:40. Which, although I've run some 5ks around that pace, was hard to keep going for two miles straight. So - I actually ended up with a workout that resembled 2x1600. After the first mile "at tempo", I took a 1/4 mile recovery; ran another mile at the faster pace, then cooled down. I'll insert my splits below; but be warned - I forgot to change the auto lap on my Garmin so they're by the quarter mile. I highlighted the two miles I considered my tempo miles. Neither were right at the 10:07 goal, but they weren't bad.

Split	Hours:Minutes:Seconds Time	Miles Distance	Minutes per Mile Avg Pace
Summary	50:00.8	4.16	12:01
1	4:09.3	0.25	16:38
2	2:33.2	0.25	10:13
3	2:40.3	0.25	10:41
4	3:59.7	0.25	15:59
5	2:31.2	0.25	10:05
6	2:24.0	0.25	9:36
7	2:23.5	0.25	9:34
8	2:28.3	0.25	9:53
9	4:09.6	0.25	16:39
10	2:24.1	0.25	9:36
11	2:27.4	0.25	9:50
12	2:44.8	0.25	10:59
13	2:21.0	0.25	9:24
14	4:31.5	0.25	18:06
15	2:58.9	0.25	11:56
16	2:45.8	0.25	11:03
17	2:28.2	0.16	15:11

TRX was good, and surprisingly not as hard as I was expecting. There were a few moves that were difficult, but I didn't have an overall body soreness that I was imagining was going to happen! The place I really felt it was the back of my arms. At this point I plan to keep trying to get signed up the 5:00 class on Mondays and Wednesdays - unless it starts to affect my runs on those days.


Thursday: planned and actual - Kickboxing, Kettle Bells. In the spirit of getting acclimated to my back-to-school routine, I did the evening kickboxing class immediately followed by my kettle bell class. I don't know if was the class or the instructor, but kickboxing just had a different vibe to it than the class I've been to during the day. Although it could just be me. Kettle Bells had another substitute instructor - the same one who subbed a few weeks ago. She teaches a similar class during the day (that I've never gone to) so there were some similarities, but also a lot of differences. I do like that when she teaches, we rarely repeat a move (excluding swings). It was another good strength workout with just a few bouts of cardio.


Friday: Rest! Despite an urge I had to get a workout in, I kept it a rest day. I didn't want it to affect my runs this weekend, and I was feeling some soreness. I didn't mention it earlier, but on and off throughout the week my left knee had a funny twinge in it. I first felt it during the Brat Trot. It's not a constant pain - just occasionally. It's almost like I step funny and feel it. So, another reason I thought keeping the rest day was probably a good idea.


Saturday: planned - 8 miles; actual 6.07 miles. I only got 6 in because I just didn't get up and moving fast enough. Chad claims he told me he was going to help his cousin at 10, but I swear he just thinks he told me! Anyway, it was a good run. The first mile was slow, but for the last month or so the first mile has been pretty miserable. Most of the run was negative splits, and I ran up all the inclines that I am normally "inclined" to walk!

Split	Hours:Minutes:Seconds Time	Miles Distance	Minutes per Mile   Avg Pace
Summary	1:10:32.8	6.07	11:38
1	12:38.4	1.00	12:39
2	11:34.7	1.00	11:35
3	11:26.1	1.00	11:26
4	11:31.2	1.00	11:31
5	11:11.9	1.00	11:12
6	11:24.9	1.00	11:25
7	:45.7	0.07	11:14

Sunday: planned - 6 miles; actual nothing! Ugh. I wanted to get in yesterday's 8 miles. I knew we were leaving by 9:30 to meet Chad's parents half way to drop Ava off with them for the week, so I'd have to leave by 7:30. For some reason, I trusted my internal clock to wake me up! I thought perhaps I'd be able to run when Chad and I got home, but it was nearly 5:00. I did not think we would be gone for that long! I was shot when we got home; and the big lunch we ate (at one of my favorite places) was probably not helpful.

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Weekly totals:

10.23 miles of running
5 group fitness classes (ranging from 30-45 minutes)
5:20:32 of total time training


I am not at all thrilled that I missed two runs, but I am pretty proud that I pulled it together in the middle of the week and still had a respectable week overall. I am motivated to do a better job of sticking to my training plan though with high hopes of PR'ing in October.

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What were your highs and lows of the week?