MedCity2016: Training Week 4

I can't believe that four weeks of training are done already. While I am not at the quantity I'd like to be, I feel okay with the quality. There is always room for improvement, but I feel like I am at a good spot to keep increasing.

Here's how last week played out.

.Monday 2/15: President's Day meant no work, so I had no excuse not to fit in a workout on a day that would otherwise be a rest day. I headed to Y for cycle box. We did all our cycling and then all out kickboxing rather than intervals. I liked it that way! I also noticed I hadn't done kickboxing lately, and felt it in my arms/armpit area the next day!

Tuesday 2/16: kettle bells. Yeah, Tuesday nights! If I remember right, it was a night we used medicine balls. I keep telling myself to make note of what equipment we used when I note what the workout was, but somehow I always forget. Bummer.

Wednesday 2/17: Since  I had already gotten a Monday workout in, I had less pressure to also do Wednesday. I took the night off because I was still bothered by the cold I'd been dealing with. Where as the first week of the cold was congestion/runny nose, this second week was characterized by the cough. That.wouldn't.stop. And It wasn't from the chest necessarily, just a dry, scratchy cough. I took Nyquil just to try to take the edge off, but still with the intention of being productive during the evening. Ha. I was out on the couch before 9:00.

Thursday 2/18: kettle bells! Again, I need to start remembering to write down what we did so I can say something besides "kettle bells" - her class really is so much more than "just" kettle bells - which are amazing by themselves! Unless I am mistaken, we warmed up with jump ropes, then used them throughout the workout, too. Past that - I can't say for sure!

Friday 2/19: opted for Friday happy hour festivities!

Saturday 2/20: I was supposed to run double digits this weekend, and was both nervous and excited about it. However, we ended up with a morning play date at the Y and cookie booth in the afternoon. So I had just a small window to get my run in. I was able to fit in 8 miles, which I was still happy with. I felt pretty good throughout the run; and even changed my walk-run interval from .1-.9 to only walking the .1 every other mile. For most of the run I was disappointed that I wasn't going 10 because I really felt like it would have been possible. I didn't start feeling differently until the last two miles. 7 was tough, but 8 was even harder. Maybe that means around 6 will be a good time to take my first fuel as my runs get longer?!?

1	12:52	12:52	12:45	1.00	--	26	12:52	12:45	9:27	140
2	12:19	25:11	12:16	1.00	13	--	12:19	12:16	9:39	146
3	12:36	37:47	12:31	1.00	--	16	12:36	12:31	9:19	145
4	12:18	50:05	12:12	1.00	13	7	12:18	12:12	9:06	149
5	12:45	1:02:50	12:46	1.00	3	--	12:46	12:46	9:34	139
6	12:23	1:15:13	12:15	1.00	12	9	12:24	12:15	9:45	139
7	12:52	1:28:05	12:48	1.00	3	3	12:52	12:48	10:09	140
8	14:09	1:42:14	14:06	1.00	23	9	14:09	14:06	9:30	128
9	0:21.9	1:42:36	0:17	0.02	--	--	16:21	12:43	11:11	3
Summary	1:42:36	1:42:36	1:41:56	8.02	67	70	12:47	12:42	9:06	1,129

Sunday 2/21: Mainly because I felt guilty for not getting my full mileage in on Saturday, I opted to squeeze in a shorter run. I ended up going 3.49 miles; my hips were tight, but once I got going the run went smooth.

1	13:44	13:44	13:42	1.00	13	--	13:44	13:42	7:12	134
2	12:02	25:45	11:57	1.00	19	41	12:01	11:57	9:36	147
3	12:33	38:18	12:29	1.00	31	26	12:32	12:29	9:06	142
4	5:44.8	44:03	5:43	0.49	--	--	11:50	11:46	9:12	74
Summary	44:03	44:03	43:51	3.49	63	66	12:38	12:35	7:12	497

****
Weekly totals:
2 runs for 11.50 miles in 2:26:38
3 cross training class - 2:10

Total Time Training: 4:36:38

Not a terrible week. I started training knowing I didn't have a great base built up, so opted to focus on building a long run and keeping fitness/strength. I am at a point where I know if I am going to improve versus for maintain as I train, I need to get some shorter, faster runs built in. This next phase of training, I am working to make sure I schedule at least two runs a week, and/or another cross training class depending on the weeks schedule. This was a nice week to get that phase off the ground!