#rnrstl training 2016: week 1
Well, it was definitely a tough week for my first week of training. I was back to early morning workouts, but still an hour later than when I'll be waking up for the next 10 weeks. Blah. What made it even worse was that it rained 4 mornings last week. Ugh. Thankfully, I was able to get ONE run in outside during the week between rain storms, but other than that run and my long run, my runs were done on the treadmill. So very frustrating! I have not had to run on the treadmill all summer until this past week, and of course it was my last week of summer and I was hoping to be able to hit the track at least one day. Not so much.
So, yeah, the week didn't quite go how I wanted it to, but I still had some decent runs on the treadmill, and I got to blast my Hamilton soundtrack all week during my runs. Yeah, I'm obsessed! I even decided to watch YouTube videos of Hamilton one morning on the treadmill. I have problems...I had a 5K time trial built into my training plan that I was able to make into my long run. I did a mile warm-up and cool down with a hard 5K in the middle. I just did a 2 mile time trial the week before, so I had a good idea of where I'm starting, but I wanted to do a 5K since I tend to be more of a 5K runner. Of course it wasn't a race, so my time is probably a little slower, but it gave me a good gauge on my fitness. Believe it or not, I've actually gotten slower since my 5K back at the beginning of June. Some of it, I think, is probably the weather - the heat + humidity have not been kind to me. But, I also know that I really need to focus on hitting the speeds and NOT trying to kill myself to hit the times I WANT to be at, when I'm clearly not at those times. So, I'm slowing things down for a bit and will do another time trial in a month or so to make sure I'm making some progress. My 30s have not been nice to me as far as speed goes, but I'm determined to get back down under 20 minutes in the 5K and hopefully PR in the half marathon, oh, sometime, if not in October.Monday: Treadmill - 10 x 1 minute @ 10mph with 1:30 walking rest (3.82 miles @ 9:09/mile, including rest time)10 minutes EMOM:Even: Deadlifts 10x, 75 lbsOdd: Pushups 10xTuesday: Treadmill - 5K @ 85% 10K pace (3.11 miles @ 8:08/mile)2 rounds:Split Squats 15x, 10 lbsSquats 15xAlternating Lunges 30xBroad Jumps 15xWednesday: 5K @ 80% 5K pace (3.11 miles @ 8:24/mile)
Thursday: 30 minutes of P90X3 yoga10 minutes AMRAP:Burpees 5xPushups 10xSquats 15xSitups 20x
Friday: Treadmill - 6 x 800 with 2:30 rest (3.95 miles @ 7:39/mile - NOT including rest)4 rounds:Pushups 5xBench Dips 10xV-Ups 15x
Saturday: 5K time trial (3.10 miles @ 7:03/mile) + plus 1 mile warm-up/cool downSunday: OFFTotal: 19.09 milesNow, it's on to 4AM runs and starting to get some weights added in to the mix! Here's hoping for an uneventful and stress-free school year (a girl can dream, right?)!
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