Training: Rest Days and Bone Runs

This was another good training week for me. Lately, I feel like my training is finally coming together. I believe it’s the combination of breaking through a plateau as well as the cooler weather. It’s nice not to run through summer degree heat.

I spent the first half of the week recovering from the Runners World 5k and 13.1. Something I noticed was that I did recover unusually fast from the half marathon. I did get a deep tissue massage on Monday evening and that flushed out a lot of typical soreness. It’s also motivating to recover so quickly because I feel as if I have a lot more to give in the half marathon.   I’m running RnR Philadephia on October 31, so I’m interested to see how that goes.

On another note, I think the grid view is much easier to read, and I can expand upon things below.

Monday: Easy run and Nike Training Club Core
Tuesday: Rest
Wednesday: 4X1 Mile repeats and 15 mins Plyometrics
Thursday: Rest
Friday: Easy run and Nike Training Club Core
Saturday: Bone Run 3.05 miles 18:11 (a short course 5k)
Sunday: JCC 5k (19:15)
Total:  56 miles

Workout Wednesday: 4X1 mile hill repeats with 90 seconds rest (6:37, 6:12, 6:26, 6:14)

Because of the races the previous week my body was more tired. I worked hard for what I had energy wise for the day. The workout was only a few seconds slower than last week.  I’m happy with the workout.

I’ve begun to add plyometrics to my routine weekly. I’ve been doing research about the benefits of plyometrics for running shorter distances and building strength. Since the 5k uses a lot of strength and fast twitch muscles, I’ve been trying to build more fast twitch and speed.

Recently I read articles from Competitor about the benefits of plyometrics. One activity I’ve noticed to increase my turnover is skipping and 5 minutes of fast jump roping. If you asked me a few months ago if I would be jumping rope…I would have laughed! I’ve focused on building more strength, and I feel stronger because of it.

Saturday: Bone Run

While I’m a little bummed that this wasn’t a full 5k, I’m happy with my effort.  It would have been extremely close to a Pr.  My PR is exactly a 6:00 minute pace and my splits were 5:58, 6:01, 6:02.   It was a great confidence booster, though.

bone run 5k

JCC 5k (19:15)

Today’s race was only a mile from my house and benefitted a really good cause.  I decided to head down there. It was raining the entire time and I focused on not slipping.  I’m happy with my splits (6:09, 6:27, 6:14).  It was a solid workout for me.

Next week: 

I’m running RnR Philadelphia on Saturday and I’m very curious to see where my fitness is in the half marathon.  It’s a busy week with work, so it will probably be another lower week of mileage.  I plan to continue doing core and plyometrics since I do think that has benefited my running a lot.

Total miles: 56 miles
Total workout miles: 10.2

Questions for you:
Have you ever tried plyometrics?