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    SLENDERELLA61   156,568
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Good Training Week

Friday, March 22, 2013

This week I've followed my training plan pretty well. Monday night was the run with the coach. I'd say it was a group run, but the only place it was a group was at the starting line. We did a half mile warm up and then two 1.5 mile repeats with a 2 minute rest in between. We cooled down for a quarter mile and some good stretching. Two guys are much faster than I am; one is trying to bring his 5K down from 23:00 to 22:00. I have my sites set on beating my previous time on the Mayfaire 5K on May 11th. I ran this hilly race in 2011 in 29:55.

Tuesday I was to run slowly (10:30-11 min pace) for 20-30 minutes and I did about 23 minutes. Plus I walked a mile to the trail and a mile back.

Wednesday was a cycling day. I rode outside for 15 minutes in my neighborhood, but it was sprinkling so I went to the gym and did a 70 minute stationary bike workout -- not super fast.

Thursday is my "main set." I had planned to go to the gym and do it on the treadmill with Gwen in the nursery, but my hubby was trying to get into the doctor for a shoulder injury and would need the car as soon as he could get an appointment. So I ran at 1:30pm on my street while Gwen was napping. The assignment was one mile at pace 10:30-11:30, followed by 2 miles without stopping @ 9:30 pace and faster (upto 9 min pace) if I could, finish with one more mile @ 10:30-11:30 pace. If I didn't have my new Garmin I would have had to do it on the treadmill to hit the pace right, but the Garmin did just fine. I did the first mile at 10:34, then 9:13, 3rd one at 9:11, and fourth at 11:15. The Garmin gave me constant feedback. My right calf seemed sore after that run, but was fine in just a few minutes and isn't bothering me today.

My hubby couldn't get in to see the orthopedist until March 29th, so I took him into the walk-in clinic after I got Natalie from kindergarten. He got some pain meds to help him make it until then. He still didn't get but just a couple hours sleep last night. He injured his shoulder walking the dog the other day and it has just gotten worse and worse.

Today is a swim for recovery day. Gwen went to the nursery. I did 26 laps, 25 yards each. I did 7 laps crawl, 6 backstroke, and 13 breaststroke. I rested some between every 2 or 4 laps. I need to buy some googles. (Edit correction: goggles, but you knew that!) Hope to do that this week and maybe a swim cap, too. I would like to swim more crawl but I've got to work on the breathing and getting my head in the right position. Last week I swam 20 laps with 4 crawl, so I am making progress.

Tomorrow is my Galloway group run. Not sure which group I'm going to join or how long I'm going to run tomorrow. I'm kind of floating between groups. We'll see what my options are tomorrow for a long run. Sunday is my day of rest.

So, all in all I'm feeling good and feeling good about my training! My weight is staying well under 129, but not yet consistently at 126. I'll get there! Thanks for reading my blog.
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  Member Comments About This Blog Post:

GINGERSSPARK 3/25/2013 5:52AM

    You inspire me. Tank you

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NEW-CAZ 3/24/2013 3:45PM

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CONTENTCHRIS 3/24/2013 12:46PM

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CINDYW1102 3/24/2013 11:08AM

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PEGGYANNSCH 3/23/2013 11:08AM

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SWEETYOUNGTHING 3/23/2013 10:34AM

    As always, you are an inspiration! emoticon

Comment edited on: 3/23/2013 10:34:30 AM

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IAMWINNING 3/23/2013 10:12AM

    emoticon You're the Boss, Marsha! emoticon

I hope your husband's injury turns out to be nothing permanent/severe. I realize he's hurting a lot now, but I'm praying he will gain relief and be fully healed.

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_LINDA 3/23/2013 2:13AM

    Wow!! Way to get your training on!! Awesome workouts!! You are going to be rocking your next race for sure!!
So sorry about hubby :(( Got to love dogs, but boy can they cause some injuries :(( My Mom got a badly broken wrist when our poor Bendix ran her down once many years ago. He always made a game of running by us as fast as he could in the off leash area, but usually never hit us, was very unlucky Mom landed sticking her hand out in a ditch :(( She still has trouble with it swelling today when she over uses it. I hope your husband can be helped with a full recovery!
Have a good weekend!

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EWKA101 3/23/2013 1:24AM

    You are a great inspiration indeed emoticon

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COCK-ROBIN 3/23/2013 12:22AM

    Great job!

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PMFISH 3/22/2013 8:39PM

    Marsha you are just a ball of fire! emoticon emoticon

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MANDELOVICH 3/22/2013 8:34PM

    You are doing amazingly well, and your weight will get there! Not to worry!!!

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WATERMELLEN 3/22/2013 8:18PM

    Great training week indeed: you are the poster child! Hope your DH recovers from that shoulder injury and isn't too mad at the dog!

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KANDOLAKER 3/22/2013 8:12PM

    Wow - what a week! You go!! You are a great inspiration and way to keep moving!! Awesome, awesome!!

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JOYINKY 3/22/2013 7:38PM

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ONEKIDSMOM 3/22/2013 7:22PM

    Sounds like you are having a GREAT year, Marsha. May I mention that I'm jealous? I worked 1.25 hours overtime today, after giving myself a pep talk NOT to do this to me. And I missed my afternoon break walk, too. This project is just NOT helping my fitness plans AT ALL.

BUT, tomorrow morning: 10 miles if I have to WALK every step! In snow. You should smile, just thinking of me being active! Because you know I love it, every bit as much as you do... but this less active work phase? pffffft!

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MSLZZY 3/22/2013 6:44PM

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GABY1948 3/22/2013 4:03PM

    You are one BUSY lady. Keep it up..you are so blessed to be doing all this! emoticon

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NATPLUMMER 3/22/2013 3:24PM

    You are doing great!! listen to Catherine.
I hope your husband gets some pain relief.

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MIRAGE727 3/22/2013 3:21PM

    I've read what Catherine said about those repeats. And, yeah, my quads tightened up and added to my knee issue WHICH I 'm resolving even as we speak!
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TRAVELGRRL 3/22/2013 3:18PM

    You are doing great! A force to be reckoned with! I can't wait until I am running as far and as fast as you are. emoticon

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MEXGAL1 3/22/2013 3:16PM

    wow, Marsha, you are just doing wonderful. It's awesome! Good for you!
Have a terrific week end.
Sallie

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LIVE2RUN4LIFE 3/22/2013 2:36PM

    Your coach has an interesting approach to 5K training with those long repeats. Usually you see 400 meter repeats for that distance and the longer mile or two mile repeats for us marathoners.

I hope you have access to a foam roller and are using it regularly, now that you are running at a higher intensity several times a week. The calves need it, and, with speed work, the hamstrings. Scar tissue builds up (during recovery) and over time tightens the muscle and makes it more prone to injury.

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