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?

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  1. Such a shame about that first 5K ~ I seriously respect you for your integrity and honesty about it though. A lesser person would just have claimed that as a PR and never said a word about the course length.

    You’re so hardcore for doing two (bloody fast) 5Ks on consecutive days. Trying to run fast (in my case) absolutely kills me…even at short distances, and far more than longer distances going relatively more slowly. I don’t know how you do it and I’m obviously impressed not only with your progress but also with your consistency.

    I do really enjoy doing plyometrics in classes like Attack and Metafit, but I have to be careful to keep good form and not overdo it, or the impact just increases my already astronomically high injury risk!

    1. Trying to run fast used to kill me as well but I think after running so many 5ks recently, my body has learned how to run them better.

      1. I’m really hoping to work on my 5K speed over the course of November, because I have a virtual 5K in December and I’d really like to see what I can do…let’s hope it goes better than my efforts at longer distances 😛 It’s you that has given me the motivation to give this a go though, so thank you!

  2. I think a week of lower mileage could work in your favour.. My brother did two half marathons in the space of two weeks, with no training in between and managed to get his PR on the 2nd one.. Congratulations on the 5K times, such a shame the short course wasn’t a few hundred yards longer..

  3. We add plyometrics into our endurance classes at the gym often and it was the last part of my physical therapy before starting running again. When I’m consistent with it, I notice huge gains (oh god, I sound like a weightlifter) in my recovery most of all. For a while, track workouts were what made me exhausted for days (not long, slow runs) and working on my power helped me bounce back so much quicker. I have to be careful with too much plyo with my injury history, though. I find there’s a very fine line for me between too little, too much, and juuuust right.

  4. Another couple of great races for you! And yes, I do plyometric work at least 2x a week as part of my strength training. I love it!!
    Good luck racing the half!

  5. Out of curiosity to get to the 56 miles you ran total for the week did you run fairly long easy runs? Or did you add miles before/after the races or speedwork you did? I’m trying to increase my weekly mileage and am curious to see different ways people do it. Thanks, and congrats on two solid 5ks back-to-back!

  6. Great week! I recently splurged on a deep tissue massage and *wow* was it worth it!! That’s a speedy 5k girl. Short course or not. That’s flying!! I have done some plyometrics. Not much since I’ve been marathon training lately. But it’s something I plan on doing more this winter. Best wishes on your half coming up!

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