Happy Monday! Last week was my first week of GetFit, as well as my first week of my ease-into-it half marathon training plan. I got off to a bit of a rocky start (anyone surprised?) but the week ended up being a success. Here’s how it went:
GetFit goal: 150 minutes
Minutes exercised: 245 (woo hoo!)
Monday (scheduled): cross-train
Monday (actual): er, rest day 😦
Well, I was off to a great start, wasn’t I?! I had big plans for myself… mostly hopping back on the Expresso Bike for some virtual cycling miles. Then it was like 60 degrees out (on February 1!!) and Drew said he’d grill some yummy food, but that it would require our skipping the gym. I’m not one to turn down Drew’s grilling skillz, so I decided I’d do my PT knee routine and some core exercises instead. Then I felt super sick on the bus during my commute home… I think it was a combination of overheating (whyyyyy must we blast the heat on the bus when it’s 60*??), motion sickness, an oncoming migraine that I [thought I] managed to nip in the bud, and a general lack of food consumed during the day. Whatever the cause, I was not feeling up to sitting upright, let alone work out. So I sat on the couch and watched Friends all evening. Womp womp.
Tuesday (scheduled): cross-train
Tuesday (actual): speed workout
Yet another glorious return to Shammie time! Drew and I, in lieu of working out the day before, hit the indoor track together intending to do the speedwork with the club, but in a taking-it-easy sort of way. The workout was: run at 10K pace for 4 minutes, then 90-second jog, 10K pace for 3 minutes, 90-second jog, 2 minutes, jog, 1 minute, recovery/break, then 3 minutes at “slightly faster than 10K pace”, 60-second jog, 2 minutes, jog, 1 minute, done. Plus a few sets of strides.
It’s harder to hit the right paces at the indoor track because Simon doesn’t work in there, so I ran by feel. No idea how fast I was going or how far I went, but it was a good, hard workout… the kind that kind of sucks while you’re doing it, but still feels awesome at the same time, if that makes sense. By the end of the 4-3-2-1, my legs were nearly dead and it took some coaxing to get them to do the next set of 3-2-1, but they did, and I was chuffed.
A new(ish) Shammie led us in a yoga routine after the strides; usually Coach Steve leads us in stretching, so this was something different and cool. My body couldn’t do a few of the moves – I just don’t move like that! – but the rest felt great. I walked out of that gym feeling awesome and accomplished – a great feeling!
Wednesday (scheduled): run 20-25 minutes
Wednesday (actual): 20 minutes easy
I added the “easy” because my legs were D.E.A.D. dead after the previous night’s speedwork. I really didn’t want to run when I got home from work – in addition to my legs protesting, it was dark and spitting rain – but I had a plan to stick to, darn it, and I had already missed a day, so I pushed myself out the door.
I plotted a rough route in my head that I thought would take about 20 minutes, but even with having to wait at a few intersections, I had only hit 15 minutes by the time I had circled back around to my house. Ugh. By that time it was raining pretty hard too, and I was so tempted to just call it at 15 minutes and go inside. But I didn’t! I kept going, improvising another little loop that unfortunately ended with a massive hill, but I ran up that thing like I meant it. As I approached my house again Simon said 20:30 and that seemed like as good a time as any to stop, especially since I had also hit an even 1.75 miles.
Though I don’t love running in the dark, it did give me a chance to try out my new running vest, which was a birthday+Christmas present from Drew:
Thursday (scheduled): cross-train
Thursday (actual): arms and core
I made use of the little 2-pound weights I have and did a semi-improvised arm routine… basically whatever moves I could remember from the arm workout I had looked up several months ago but couldn’t be arsed to find again. Then I did some planks (regular and side) and push-ups. Despite lifting boxes a lot at work, my arms are weak and the workout didn’t last too long. That’s okay – it’s a good starting point!
Friday (scheduled): run 20-25 minutes
Friday (actual): rest
I unexpectedly had to work late and was feeling a little emo, so when I got home I just wanted to have a drink and watch Friends. So I did.
Saturday (scheduled): rest
Saturday (actual): run 25 minutes, plus 35 minutes shoveling
We got about 7″ of snow on Friday, and while I was at work Drew was shoveling his car out so he could pick me up at the bus stop. Drew also has a sprained wrist from playing hockey, so I virtually scolded him and told him to leave the rest for me. So after watching soccer Saturday morning, I got some quality shoveling time in before heading to the gym to do the workout I skipped Friday. I ran 25 minutes with 5 minutes of walking on either side as warmup/cool down.
Sunday (scheduled): run 2 miles
Sunday (actual): virtual 5K race
I’ll write a race recap soon, but I hit the gym again for some time on the dreadmill. I was regretting signing up for a 5K that hit on a place in my training plan where I was supposed to be running less – I didn’t want to overdo it – but I had already paid and gotten my swag in the mail. I figured I’d just run a very gentle 5K, but once I was running I came up with what I thought was a pretty good plan: I’d run 2 miles, like my plan called for, then take a walk/water break before finishing the 5K. It seemed to work pretty well.
More on that treadmill adventure in my upcoming race recap…
Here’s what this week looks like:
GetFit goal: 165 minutes
Wed: run 25-30 minutes
Fri: run 25-30 minutes
Sun: run 3 miles
How was your week?
You know what I mean when I say a run sucked but also felt awesome… right?
What’s your favorite arm and/or core workout?