25k monday: week 7.

by Mindy @ Just A One Girl Revolution on January 21, 2013

in River Bank Run 2013

All in all, a pretty solid week!  I’m feeling great as training starts to really pick up the pace (pun intended!).

25k training week 7

monday:  3.5 mile run (approximate).  I had three miles planned and all was going well.  I was feeling really great about my pace, enjoying the run, and all around rockin’ it.  As I started to approach the end (less than half a mile to go), I looked down at my Garmin and realized that at the last stoplight when I paused it, I never started it back up again.  As a result, I had run I’m not sure how far, but the Garmin was only showing 1.95ish miles!  Dang it!  I did an out and back, so in reality, I could have just gotten back to my stopping point, and called it a day.  But, I’m such a numbers nerd that I needed to see that 3.0 on my Garmin.  Once all was said and done, my RunKeeper app said 3.71, but that always rounds a bit higher, so I called it 3.5.  Confused, yet?

I wrapped up my workout with strength training, focusing on arms and abs.  These two areas are my major focus for this year because I know they’re both really weak – something I’m reminded of every single time I go to yoga!

arms and abs

Use weights that are challenging but not impossible for your own level of fitness – I was using a pair of 10 pounds weights for most of the exercises, and a 15 pound bar for the skull crushers.  For the first two sets, I thought I could have upped the weight, but by the end of the last set, my arms were starting to feel a bit like Jell-O!

tuesday:  4.0 mile run.  I felt really great on this run!  I had to really fight to get myself out the door, but I was glad I got going.

wednesday:  hot yoga.  We started this class the same way we end every class, in savasana.  As I was getting comfortable, it was like a switch flipped and I immediately felt off.  I don’t know what it was, but something just wasn’t quite right.  It was a feeling that stuck with me throughout the rest of practice.  I went into child’s pose so many times, my breath wasn’t there, and it just all felt wrong.  I don’t know that I’ve ever been so glad for a class to finish as I was this one.

thursday:  3.0 mile run.  The stars aligned and this was a kick-ass run!  I had negative splits (meaning that my miles got increasingly faster) at 10:16 / 10:11 / 9:40.  A 9:40 mile?!  That is a rare feat, my friends.  I did some aimless wandering for my strength training – everything was so busy, so I just did whatever was open when I was ready to move on.  I ranged from seated leg curls to squats to hip adductions.  I finished off the workout with a couple easy miles on a bike.

friday:  rest day, best day!

saturday:  6.5 mile run.  All those awesome, get me pumped up runs I had during the week?  My long run took the wind out of my sails in a major way.  In many ways, I have nobody to blame but myself.  I waited too long after eating to get out the door, so I wasn’t properly fueled.  I was dehydrated.  My legs were angry from Thursday’s strength training session and wearing heels to work on Friday (which almost never happens).  To top it all off, I miscalculated and added an extra half mile to my distance!  It was one of those runs where each individual thing wouldn’t have been a problem, but all together, I was not doing that great.  It was a reminder that I have to treat longer runs differently – since October’s 10k

sunday:  rest day, best day (part two)!  I had another hot yoga session on my calendar and I just didn’t have it in me.  Not even a little bit.  I’m working really hard on listening to my body and knowing the difference between the “I’m just being lazy” days and the “I need to take care of my body and rest” days.  This was the latter.  I was beat, and as soon as I cancelled my class reservation, it felt like such a weight off my shoulders.  Right about when I would have been in the middle of class, I started to get a migraine, so not going truly was for the best.

song of the week:  Move by Thousand Foot Krutch

Totals for this training cycle:
86.0 miles run.
14.0 miles biked.
11 yoga classes.
4 strength training sessions.

Missed a 25k training post? Catch up here.

As a part of the River Bank Run, I am fundraising for my awesome alma mater, Grand Valley State University. The money I raise will go to the Laker for a Lifetime fund to support students’ various needs including financial assistance (scholarships), educational opportunities (internships), and skill development (counseling services). Since I graduated in 2007, I’ve got a big goal to raise $2,007! I would love and greatly appreciate your support! You can donate here: http://bit.ly/L4LMindy.

Related Posts Plugin for WordPress, Blogger...
katie February 1, 2013 at 3:37 pm

I’m glad you have the pinterest button at the bottom of your page! It makes saving that arms and abs workout so easy!
katie recently posted..#HLS13

mindy @ just a one girl revolution. February 1, 2013 at 10:37 pm

Yay! Glad it was helpful, Katie! 🙂 Let me know if you do the workout, I’d love to hear what you think of it!

Heather April 25, 2014 at 2:42 pm

totally doing this workout again tonight. It was one of my favorites from last year and I’m bringing it back into the rotation! xo
Heather recently posted..20 Delicious Tofu Recipes for Spring

Comments on this entry are closed.

{ 3 trackbacks }

Previous post:

Next post: