This week has been a good week training wise. I am starting to feel more confident in my training but I know I have quite a long ways to go. I feel like I’m honestly starting to climb up a big mountain that is layered with mud. I want to get to the top (ie back in peak fitness) but I don’t know how long it will take and since I’m impatient and I want it to happen right now. Here is a photo of my training that accurately depicts how this cycle will go. I’m not sure why I only opted to draw pants on one of my figurines but I guess that is how it goes.
Since this is a running post, I updated my early 2014 race schedule. 2014 is all about piling on a lot of shorter races in between longer. (For instance 3 5ks and half monthly would be perfect for me). That being said, my wallet does not agree with $30 dollar 5ks so I will be planning accordingly.
| Monday: | Untimed 12 around my neighborhoods |
| Tuesday: | Untimed 13 in the State Park |
| Wednesday: | Hangover 5k (19:42) total miles: 13 |
| Thursday: | Untimed 10.21 around my neighborhood |
| Friday: | OFF |
| Saturday: | 11.1 miles on the treadmill (8:33 pace). |
| Sunday: | 10.8 miles on the treadmill (Mountain climber program ranging from incline 1-9.0) 8:47 pace |
| Total: | 70 |
All of my untimed runs felt surprisingly good. I’m not sure if that was the cold weather numbing my body or I actually felt good…but I did!
Next week I would tentatively like to be around the same mileage with another rest day. After my last injury in 2012 (my cyst) I’ve either taken 1 day off or cross trained weekly. I’ve still gotten the same amount (if not more) mileage but not running 7 days a week and having a rest day has kept me injury free. (At least in my opinion so I will keep going with that). I didn’t really want to run on the treadmill on Saturday but it was very icy out and I don’t trust myself in the ice anymore. Since I don’t have a good record with ice (remember when I slipped and fell breaking my arm on ice in 2012?) I opted to be safe and run indoors. The run went by quickly and that was nice. I watched a documentary on feeding stingrays…living it up. I ran by a local runner who I’ve made good friends with since moving to NJ.
The 5k series I’m planning on doing is every Sunday until February which negates my long run possibility unless I do it mid week. I don’t plan to run 15 miles the day before or run 15 miles directly after a 5k. I don’t have a need to do anything above 15 miles right now so that will probably be my long run if I choose too. Sadly it was cancelled this week due to bad conditions (not really a big deal but I was looking forward to it). I decided to go to the gym and do the “mountain climber” treadmill program for an hour and a half. I maintained an even 6.8 pace the entire time when ranging from incline of 1.0-9.0. It was probably one of the most challenging workouts I’ve done and actually I will *try* to do it once per week. I know I’ll be sore tomorrow.
That’s all the excitement through training I have this week. Just trying to keep warm in this arctic tundra that has hit the East Coast (and all across the US).
Questions for you:
Do you take a rest day weekly?
I will alternate between a rest day and cross training day depending on how I feel.
What is your race schedule looking like in January?
OMG, I know Victoria will love your picture–as do I! As my training kicks into gear tomorrow, I’ll be working out six days a week and taking a rest day on Saturdays. Right now, the Sunday session scheduled isn’t too intense (it’s basically a two-hour spin-out), so it’s more like an active recovery day. This will be my first time doing something six days per week, so we’ll see how it goes and make adjustments accordingly.
I *do* love the picture.
My coach makes me take a rest day (almost) every week. I’d rather spend most of them cross training, but as a triathlete, all training is cross training.
Glad your training is feeling better!
I’m glad you approve of my art skills. I think a full recovery day has been so beneficial to me throughout training in the last year!
I take a rest every 7-10 days and if it’s 10, it’s a complete day off, if it’s 7 it might be a swim or bike instead but I’d say at least 60% of my rest days are days off. I feel my body needs it 🙂 I’m sad to say I have races scheduled for January, I’m trying something in the first 6 months of 2014 where I only race my goal half marathon races (one early March and one late May) with maybe one extra 5k thrown in. I’ll increase my racing in the second half of the year and compare. I don’t know why, just an experiment from an idea I got from a triathlete friend.
Which early March half are you doing?
Actually one in England, which isn’t going to be fantastic weather-wise but that’s where I’ll be in early March and I wanted one roughly 10-12 weeks before my race in May. Are you doing one around the same time?
I’m running the Shamrock half marathon in VA beach march 16th!
Oh I love that race! I lived in Virginia my whole life and ran that a few years back 🙂 can’t wait to read your recaps!
70 miles wow! I was running five days a week back to back with no strength training for about a year. I don’t do that now to incorporate yoga and cross fit. I no longer run back to back crossfit for two and take Sunday’s off and I think it has been better on the body. I say this to look at the long term effects to stay in the game and have less overuse injury. It has helped. I’m hurting a bit now and have given myself two weeks off which is hard, but if I want to continue on I need to heed. So, no new races until Feb. like you it is snow and ice here, sometimes you just have to fight the battle indoors.
I do about the same as you, alternate cross-train or rest (or really, weights or rest, since I don’t do much cardio cross-training). I did one training plan that called for running 7 days a week, and I got injured. So never again! Sometimes my schedule will create a 10-day running streak or I’ll end up with two days off in 4 days, but generally it’s about once a week.
I love your drawing and it’s pretty accurate for me, haha. I usually give myself 1 maybe 2 rest days a week when I’m training. I try to go by how my body is feeling to avoid injury…hmmm obviously I haven’t been listening to my body, lol.
Love the little drawing 🙂 And I love how quickly you’re finding your own in regards to running there! Especially with the 5k series! You go, girl!
All I have to say is: WOW. I am very over weight and can only walk without getting an asthma attack on the treadmill. My mom says someday I will be able to run on it, and I admit I am very skeptical at times, but still hopeful. Its people that are amazing like you that inspire people who are in other predicaments to press on and get there! God bless & thank you!! Much love -Mandi
Thank you stopping by Mandi! I have faith you will be able to run asthma free on it some day soon. 🙂
Your picture cracks me up, and is essentially how I see every training cycle. I have to take at least one rest day weekly. I actually took two while I was training for the marathon and didn’t hate it. I’ll have to see what this season brings!
I had to take a recovery day during marathon training at least once a week after long 20 milers. My body could barely get out of bed!
Love the art work 😉 I usually have a rest or cross train day( sometimes my cross train is just Pilate’s or yoga or extra time with the foam roller). I have one race in January – a 10 miler. Its part of a winter series that I’m treating as fun long runs with large groups not people haha.
Large groups of people* ….someone get this girl a coffee
My resolution this year is to take one complete rest day a week. It is going to suck but I’m going to do it!
Love the pic, too too funny
I try and have a rest day at least every couple of weeks (although in January my ‘rest’ days are 5k runs). My week generally consists of 3-4 runs (with 1 long run and 1 speed session), 1 strength day, 2 spin classes and a core class so I get lots of variety/cross-training. I have lots of races in January. I did my first on Saturday (a 10k). Like you I’m doing a 5k series in January so I have a 5k race every Tuesday. The I have another 10k on the 25th, a sprint distance triathlon on the 26th and a half on the 1st of Feb. I’m tired just thinking about it!
Happy to see things are looking up and you are feeling better. BUmmer about the 5k but I am still seriously in Awe of that treadmill workout you did in its place.
I usually have 1-2 rest days a week, depends if I cross train on those days or if I just take a complete day.
HAHA love the drawing!! Your artistic skills are on a par with mine 😉 Awesome training, despite the crappy weather you’re having!! And that treadmill workout…holy crap. I’ve never touched the 9% incline, and never plan on doing so haha! I’m the same as you though with rest days. I usually cross-train, but take at least one full rest day if I fee like I need it!
Can I get a cheer for the arctic tundra?! Aren’t you SO happy to be back in the cold? That sounds like a lovely training week and I am right next to you on the mountain of pain in training. Keep up the awesomeness Hollikins!
I take a rest day each week. It’s kinda complicated sometimes, like I took Tuesday off since I had a Wednesday race, so I actually ended up with 2 rest days this week but still got a lot of workouts in. I’d rather have a really good race than just train because I’m “supposed to” on Tuesday, you know? I’m glad you got some good workouts in and have never done a mountain climber on the treadmill. I actually don’t set inclines on there when I do run on it.
Good luck with the 5K series. That’s neat you guys have races on Sunday. That never happens in the South (church! bible belt!)
I love the mud mountain drawing haha, way to go tackling that baby all the way to snooze town. Or is it “I drank so much beer I passed out town”. I supposed only time will tell : ) I typically take 1 full rest day. I prefer running 4x a week and lifting / yoga 2x.
I take two rest days a week, sometimes three. It really matters on the schedule of classes at my fitness center (I don’t run. Whew). This month, I’ll be doing two rest days a week. It works out the best for me (pun intended).
I love your drawing, very nice!
I also love rest days!
Your drawing is epic. Great visual there! I take one or two rest days a week, and my race schedule for January is pretty blank right now haha!!