Monday, May 22, 2017

Week 3: Chicago Marathon Base-Building

It was a very HOT and busy week. It was also a great weekend to spend at the beach as temperatures soared to high-90's F at home. In addition to training and fun, I traveled all over for work. On Monday, I took the train to Los Angeles for an all-day meeting. On Tuesday, I flew to Sacramento for a conference and was there until Wednesday evening. Thursday, I was in the office for most of the day. I left early to drive to Occidental College in Los Angeles (90 minute drive) for the USTAF Middle Distance Classic. This was my first ever attendance at a track meet and I had a lot of fun hanging out with SoCal Oiselle VolĂ©e and watching the races. I was off work Friday (I have every-other Friday off work) and that evening we drove to Oceanside for the Beach Soccer USA Championship Tournament. Two of Paul's teams were participating in the event. 

Oiselle runners swept the 3000m Steeple.
1st, 2nd, 3rd. Last hurdle before final 100m.
Overall my training week went well. I feel like I am back in running shape and ready to add distance and intensity (as appropriate! My fave quote I heard over the week: "You can't out-Prehab training errors".)

Base-Building Week 3 Recap

Monday: Off. 50 minutes of Cycle Class in the morning and a 30-minute Yoga: Core video in the evening.

Tuesday: Easy 4 miles (4.0 miles, 10:08/mi) with Dani and Dana. Followed run with a one hour personal training session. My trainer killed my upper body! Jasyoga Workout Day Warm-up before run. I traveled to Sacramento for work. In my hotel room I did a 30 minute Dirty Dozen video and a 30-minute Yoga: Stretch video.

Wednesday: Easy 4 miles (4.7 miles, 9:15/mi) + strides/drills. After my run I did a 30-minute Yoga: Balance video.

Thursday: 2 miles easy, 2 miles =(6 x 1 min strides, 2 min jog), 2 miles easy. My goal was to run the work segments with 7:00/mi pace. Oh boy, this was harder than it looked on paper. My six segments: 7:06/mi, 7:06/mi, 7:01/mi, 6:56/mi, 6:38/mi, 6:50/mi. Total for the run (6.0 miles, 9:23/mi). Before my run I did a 30-minute Yoga: Flow video. 

Friday: Off. 30 minute Tabata class, a 20-minute Yoga: Flow video, a 30-minute Barre Leg video and a 1-hour TRX class. (Friday off work :) )

Saturday: 8-9 miles long run (10.0 miles, 9:19/mi). We were at the beach all weekend and it was so nice to run long next to the ocean. Before my run I did Jasyoga's Align Your Stride and after I did Quick Post-LR Reset. Right before nap time I did a Yoga: Relax video.

Sunday: Easy 4 miles (4.5 miles, 9:11/mi). My legs were tired from the day before (In addition to long run miles, we walked a lot. Beach Soccer tournament was a little over a mile away from our hotel). I also did 30 minutes of Yoga videos. 

Total Weekly Miles: 29.2 miles (4 hours, 35 minutes)
Total Cross-Training/Pre-hab: 6 hours, 50 minutes
2017 Miles: 436.3 miles

Now that I'm back to training, I've rejoined the training link up on Eat Pray Run DC. See the link up HERE

1 comment:

  1. Great week! So much fun that you got to watch all those awesome events. I loved seeing the pictures. I'm so excited for you, lady!