Week 3 didn’t exactly go as planned, I was pretty tired after 2 weekends of back to back runs. I was sore and could definitely feel that I hadn’t taken a full rest day.
So here’s the week in review – One week until the Rock n’ Roll San Diego 1/2 Marathon.
Monday – Easy Recovery Run – 35:24, 3.35 miles total – 10:33 average – 1.25 mi run, .5 mi walk, 1.25 mi run, .35 walk
Tuesday – Strength Training – 30 min
3 sets of 12 reps with 8 lb DB (dumbbells) DB Squats DB Chest Press DB Chest Fly Deadlifts DB tricep kickbacks/extensions DB bicep curl DB alternating lunges DB lateral raise (5lb) DB shoulder press (5lb) Crunches Reverse Crunches Low bicycles Double leg raises
Wednesday – Tempo Run, 45 min total, 15 min warm-up, 20 min “comfortably hard”, 10 min cool-down. Actual: Total 5.39 miles, 57:38, first 4.10 miles 8:50 average, walked the last 1.29 miles.
I don’t know what it is about the Tempo Runs, but they are sooo hard for me. And my legs were dead by this point.
Thursday – was supposed to be 45 min run around 8:45/9 min pace. Actual: unscheduled rest day & 20 min of yoga
Friday – Hill repeats – Actual: 35 min, 12 repeats up the pedestrian overpasses, run up & walk down, 1 mi warm up & cooldown Total: 3.07 miles Legs felt better but still a bit tight
Saturday – Scheduled rest day with foam rolling & stretching – Actual: 50 min deep tissue massage, 4.15 mile hike thru Sabino Canyon in Tucson.
Sunday – 1:40 min run, 15 min warm-up, 60 min at 8:50 pace, 20 min at 8:45 pace, 5 min cool-down. Actual: 1:39:26, 11:01 miles, 9:02 average. 9:24, 9:17, 8:51, 9:04, 9:01, 8:46, 9:10, 9:14, 9:11, 8:29, 8:54.
As you can see I had a hard time maintaining pace this morning. I woke up with sore legs and while it wasn’t a problem at first, it was a challenge to get down under 9 min miles most of the run. Although, based on today’s run, I am on pace to achieve my goal so I’m happy. Now to see what happens next week :).
Weekly Totals:
23 miles running, 4 miles hiking, 30 min strength training, 10 min stretching
