Soooo, I am on my second peak week, and yes, there is pain. The high mileage is just so tiring, and my bones just feel like they're cracking every time I walk, while my muscles are extremely tight. Today I had an 11 mile tempo run on the schedule, but I knew that was unrealistic. I have been having a little aching in my right knee, so I figured I would cut it a little short and do some extra strength instead. I ran a 7 mile tempo, with a mile warmup, 5 miles at tempo, and 1 mile cool down. The splits were all over the place:
1 mile warmup- 8:50
Mile 2- 7:50
Mile 3- 8:21
Mile 4- 7:58
Mile 5- 8:16
Mile 6- 8:28
Mile 7- 8:47
1 mile warmup- 8:50
Mile 2- 7:50
Mile 3- 8:21
Mile 4- 7:58
Mile 5- 8:16
Mile 6- 8:28
Mile 7- 8:47
I am very happy with what I was able to do today, and I didn't want to risk hurting myself running the 11 miles.
After the tempo run, I did the alternating between 400 meter sprints and strength training. This is how it went:
30 walking lunges
30 meters of high knees
30 meters of butt kicks
3 jump squats, 5 sumo squats, 3 jump squats, 5 sumo squats
4 pushups, 4 mountain climbers, 4 pushups, 4 mountain climbers
400 meter sprint
10 pushups
20 crunches
400 meter sprint
10 4 figure leg lifts, right side
10 4 figure leg lifts, left side
10 normal leg lifts
400 meter sprint
20 knee tucks
10 plank toe touches
10 plank hip dips
400 meter sprint
30 walking lunges
30 meters high knees
30 meters butt kicks
3 jump squats, 5 sumo squats, 3 jumps squats, 5 sumo squats
4 pushups, 4 mountain climbers, 4 pushups, 4 mountain climbers
30 walking lunges
30 meters of high knees
30 meters of butt kicks
3 jump squats, 5 sumo squats, 3 jump squats, 5 sumo squats
4 pushups, 4 mountain climbers, 4 pushups, 4 mountain climbers
400 meter sprint
10 pushups
20 crunches
400 meter sprint
10 4 figure leg lifts, right side
10 4 figure leg lifts, left side
10 normal leg lifts
400 meter sprint
20 knee tucks
10 plank toe touches
10 plank hip dips
400 meter sprint
30 walking lunges
30 meters high knees
30 meters butt kicks
3 jump squats, 5 sumo squats, 3 jumps squats, 5 sumo squats
4 pushups, 4 mountain climbers, 4 pushups, 4 mountain climbers
So although I didn't do the exact workout that I had wanted to, I am grateful that I was able to complete an awesome workout. Being a good runner takes more than just running. You also have to strengthen your major muscles (butt, thighs, calves) to be an efficient runner. The bursts of speed were also a good change of pace for me. Sometimes you just have to switch it up!
For lunch yesterday I made a yummy tuna wrap. I mixed the tuna with light miracle whip, mustard, sweet relish, and onion. I put it into a honey wheat low carb wrap with a slice of provolone cheese. It was delicious and hit the spot!!
Dinner last night= perfection. I made my mom and I some chicken muffins. All I did was mix ground chicken with feta cheese and put them into a muffin pan. I then baked them until they were cooked. Once cooked, I turned on broil to brown and crisp them. I sautéed spinach on the side to put on top because when I put it in the muffin, the muffin falls apart. I also had some couscous and a small bowl of kale salad consisting of broccoli, kale, cauliflower, pumpkin seeds, dried cranberries, and a poppyseed dressing.
Darla and I had a photo shoot while laying on the floor at my sisters new condo. (We're just making ourselves at home ;) )
Tomorrow is my rest day, and then Saturday I have 16 mile on the agenda. This will be my second 16 miler, and I am looking forward to it. My goal for today and tomorrow is to rest my knee and ice it and prepare for Saturday!
Questions to ponder:
Have you ever cut a planned workout short? Do you have any fun strength training workouts? How many miles are you running this weekend?
Happy Thursday :)))
Questions to ponder:
Have you ever cut a planned workout short? Do you have any fun strength training workouts? How many miles are you running this weekend?
Happy Thursday :)))