Training Update: A tale of two weeks

It's been a bit since I've done a training update. For the most part my weeks have looked pretty similar, although last week was a "step-back" week. Every fourth week I like to drop back on the mileage and the intensity which allows my body to recover a bit. I also try to take a few complete rest days and make sure I sleep-in as well. Because I'm an early morning runner with an alarm always set to 4am, it is good for me to have a few days a week where the alarm isn't set. I can't always depend on weekends as "sleep-in" days because sometimes, due to our family's schedule, I need get my runs done early. All this training won't do me much good unless I'm also sleeping and recovering well, it's a balance but an important one.

[Tweet "Take a "step-back" week every three weeks. Cut mileage and intensity and prioritize sleep. #trainingtips"]

Here's a look at the past two weeks, one week was a regular mileage week (I averaged about 43 miles/week through January) and the other is a "step-back" week.

Regular Week of Training

Monday Jan 22 REST

Tuesday Jan 23

Icy, Snowy and Rainy run (aka terrible conditions). Kept it slow to ensure I had good footing and didn't wipe out.

8.4 miles; 1:19:28; 9:30/mi 886ft in elevation gain

30 minutes of core, hip and glute later in the day.

Wednesday Jan 24

Indoor Track. Felt fatigued and some nasal congestion, just a bit run down and no zip in my step at all. My paces were definitely off of my goal, but I did the best with how I felt and I was OK with that.

1 mile warm up

2K (2 min rest), 2x1K (90 seconds rest), 2K

7:57; 3:47, 3:57; 8:11

1 mile cool down

Thursday Jan 25

Real feel of 2 degrees had me feeling stiff and slow. Brrr.

6.0; 55:30; 9:12/mi; 551 ft in elevation gain

Friday Jan 26

3.5 easy miles on the treadmill and a strength session (which I didn't write down) but it started with pull-ups and centered around lots of single leg work.

Sat Jan 27

Had a half marathon goal pace workout scheduled, but opted to move it a day to take advantage of warmer weather.

6.0; 52:07; 8:38/mi; 545 ft in elevation gain

Sunday Jan 28

Absolutely nailed my half marathon goal pace workout! With the exception of a little slip and slide on a puddle/ice during the fourth mile I was on-top of my paces. I've been focusing on trying to stay comfortable and smooth and not "force" the pace. This felt tough, but good. With the exception of the last mile where I was trying to push to get under that 6:50 mark, I stayed controlled. The warm up and cool down on this run have quite a bit of elevation gain and there's plenty of little rollers throughout the workout. I was really pleased to get so much climbing in on a tough run.

4 mile warm up

6 mi @ HMGP 6:55; 6:52; 6:50; 7:00; 6:51; 6:49

3.7 mi cool down

13.7 miles; 1:48:04; 7:52/mi; 1132 ft in elevation gain

Week Totals: 43.6 miles; 3078 ft in elevation gain

IMG_4088

STEP BACK WEEK

Monday Jan 29 STRENGTH

3x each exercise, 10-15 reps

Deadlift and Pull up

Banded Dipping Bird/Push Press

Split Squat/Row

Plank Pull Through/Squat

Band work (bridges, single leg bridges etc)

Tuesday Jan 30

5.3; 46:59; 8:54/mi; 348 ft elevation gain

Wednesday Jan 31

Indoor Track Workout

1 mile warm up

8x800 with 90 seconds standing rest (3:03; 2:59; 3:00; 2:57; 2:59; 3:00; 2:59; 3:01)

half mile cool down

I was really happy with this workout and the few second improvement I saw on each 800 compared with a similar workout at the beginning of January. Small incremental changes where the effort feels the same, but you're running faster-that's the best!

Thursday Feb 1

Another snowy run. Forgot to put my STABIL Icers on my shoes so things were really slippy and slid-y. Took it super easy. 4.1; 41:55; 10:10/mi; 397 ft in elevation gain

Friday Feb 2

Strength Training @ Home (see my Instagram Highlights for the details) and a super quick run.

2.3; 21:02; 9:07/mi; 121 ft in elevation gain

Saturday Feb 3

Easy long run with lots of HILLS! Cold day, but a great run!

15.1; 2:17:50; 9:03/mi; 1867 ft in elevation gain

Sunday Feb 4 REST (total rest, no running, no strength)

Week Totals: 30.3 miles, 2763 ft in elevation gain

February will be slightly higher mileage (looking to hit 50 each week) and continued track and half marathon goal pace workouts.

-Sarah

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