Yeah, so as I predicted I'm not very good at doing this everyday- so I'll see if I can do posts of a week at a time, editing as I go.
Week 2, Day 1 : Interval Day
Weight: 146.2
Pre-run nutrition: coffee and string cheese
On the run fuel: 20 oz 1/2 strength Powerade (normally I don't bother for shorter runs, but figured I'd try
it for awhile and see if I could tell the difference)
Weather: Warm, but super windy:
Gear:
Since it was so warm I just went with the Mizuno BT Wind Pants , thin ear warmer and thin gloves. I wasn't so sure about the top half- I didn't want to sweat buckets, but that wind could prove nasty. I ended up going with the Under Armour Cold gear top and a neon t-shirt. The combo worked pretty well for the conditions. I also threw on the Altra Paradigms since I wasn't going to be on any trails or snow so figured why "waste" miles on my waterproof Lone Peaks.
Planned Workout:
1 easy, 4 x .5mile @ 7:24 pace (.25 mile Rest Interval) , 1 easy
Actual Workout:
My calves were still super sore from my snowshoeing adventure, so my planned workout went in the trash, and I did more easy miles, and a few shorter intervals.
5 minutes Dynamic Workout (in house)
.25 mile warm-up walk
1 easy: (9:59)
1 easy: (9:55)
.25 @ 1:50 (7:20 pace)
.25 RI (walk :60, then easy run)
.25 @ 1:48 (7:12 pace)
1 easy: (9:56)
.25 @ 1:51 (7:24 pace)
1 easy: (9:55)
1 easy: (10:01)
.31 walk cool down
15 minutes yoga and stretching at home, follwed by a bubble bath
Week 2 , Day 2 : Cross-Training
12/27/16
Weight: 144
Cold, Windy, and Shitty outside, glad I got to stay in my living room today
Kettle Bells:
Push-Ups: x15 (:60) x13 (:60)
Alternating Swing: 35# x 30 (:60)
Kneel-Up: 25# x5ea (:60) , 30# x 5ea (:60)
Clean: 25# x10ea (:30) , 30# x 10ea (:30) , 35# x 10ea (:60)
Alternating Press: (20#/20#) x 10ea (:60) , (20#/20#) x 10ea (:60) , 30# x 5L5R (:60)
30# x 5L5R (:60)
Overhead Squat: (3#/3#) x 10 (:60) , (4#/4#) x 10 (:60) , (4#/4#) x 10 (:60)
Snatch: 20# x 10ea (:60) , 25# x 10ea (:60) , 30# x 10ea (:60) , 35# x 8ea (:60) ,
20# x 25ea (:60) ,
One-Leg Deadlift: (20#/20#) x 5ea (:60) , (25#/20#) x 5ea (:60) , (30#/20#) x 5ea (:60)
(20#/30#) x 5ea (:60)
Farmer's Hold: (20#/20#) x 5ea (:60) , (20#/20#) x 5ea (:60)
*sadly those dinky weights for the Overhead Squat are correct, any heavier and I was losing my form)
15 minutes stretch and foam roll
Week 2 , Day 3 : Tempo Run
Weight : 143.2
Pre-run nutrition: coffee and slice of wheat bread with tsp. honey
On the run fuel: 20 oz 1/2 strength Powerade
Weather:
Semi-warm but stupid wind later on. And, of course, I was dicking around on the computer enjoying my coffee, so I didn't get out the door until after 10:00, and the winds were definitely gusting more than 15 mph at that time.
Gear:
Pretty much the same as Monday: light gloves , light earwarmer, UA Coldgear Longsleeve, neon t-shirt , Altra Paradigms , only reall difference was throwing on a pair of UA heatgear compression tihgts unthe Mizuno BT Windpants since it was a little colder today
Planned Workout:
1 mile easy , 5 miles @ 9:09 pace , 1 easy
Actual Workout:
5 minutes Dynamic Workout (in house)
.25 mile warm-up walk
1 easy: (9:36)
1 tempo: (8:56)
1 tempo: (8:43)
1 tempo: (8:39)
1 tempo: (8:57)
1 tempo: (8:53)
1 easy: (9:50)
.25 walk cool down
15 minutes yoga and stretching
Obviously I did a pretty horrible job pacing, too much effort when running into the wind, and not coasting enough when going with the wind- but it felt like a consistent moderate effort throughout
Oh, and I found bones - which always makes me happy as I love nature, biology, and anatomy , this time I just took photos, but have been known to end up running while clutching a deer, raccoon, or cat skull and random bones
Also traditionally purty winter scenes:
