#rnrstl half marathon training 2016: week 2
Oh man, 4 AM runs KILLED me this week. It definitely doesn't help that I've been watching the Olympics every night and I just can't seem to stop watching and actually go to sleep, despite being exhausted. I ended up taking a nap Saturday afternoon, which is TOTALLY unlike me, but gave me so much more energy to finish the day and not fall asleep on the couch at 9PM on a Saturday night. Not that it would've stopped me, but it gave me the energy to actually get some work done - while watching the Olympics, of course. (Did you guys watch the men's 10,000? Mo Farrah is a freaking stud! From last place and taking a fall halfway through the race, to finishing with a gold medal... CRAZY!)I felt pretty great otherwise this week. Of course, I had a major side stitch throughout my entire long run on Saturday. Which really shouldn't surprise me as I haven't done my hip circuit AT ALL this past week. Oops. It's taking me some time to get back into a routine in the morning. I'm hoping that because I'll be coaching cross country starting this week that I can start doing it with my runners. I need someone to keep me accountable! Ha!I also am planning on changing up some of my runs. Matt has XC practice on Sunday evenings, so I think I am going to start doing my long runs on Sunday night and take Monday morning off and maybe do a HIIT workout instead. That'll also give me the chance to get up on Saturday morning and get a track workout in if I wanted. And one less day that I'll have to wake up early during the week. Ya gotta be flexible, people!Monday: 6 x 400 w/ 400 recoveries (3.81 miles @ 8:02/mile)DB Thrusters 100x, 10 lbs Tuesday: 5 miles @ 80% 5K pace (5.01 miles @ 8:21/mile)Wednesday: 6 x 800 w/ 2:30 rest (4.01 miles @ 7:15/mile - not including rest time)3 rounds:Front Squats 5x, 55 lbsSingle Leg Deadlifts 10x, 15 lbsKB Swings 15x, 25 lbsSide Skaters 20x
Thursday: 0.62 mile warmupBox Jumps 25xSitups 50xBox Jumps 20xSitups 40xBox Jumps 15xSitups 30xBox Jumps 10xSitups 20xBox Jumps 5xSitups 10xFriday: 1 mile warmup4 rounds:Run 200mRenegade Rows 10x, 10 lbsPush-Press 10x, 45 lbsSaturday: 5 miles @ 80% 5K pace
Definitely not my best long run. I can already tell the difference from slacking in my hip strength and flexibility - side stitch the entire run. So frustrating. Hopefully with XC starting this week, I'll be able to fit in some of that extra strengthening and stretching I'm skipping to save time at 4AM. 😁👟A photo posted by Kristen (@concrete_runner) on
Sunday: OFFTotal: 19.87 miles**********Have you signed up for my FREE 5-Day HIIT for Runners program? We start a week from today (August 22nd)! You definitely don't want to miss out on this valuable training that will introduce you to high intensity interval training and help you become a stronger + faster runner! Sign-up for my FREE training below!