Week 5: 1/11-1/17
- Plan: 30-60 min cross-training + rehab exercises + optional strength training
- Actual: 30 min easy spinning + rehab exercises + strength training
I planned my time perfectly, then forgot to bring my resistance bands to do all my rehab exercises between spinning and strength training. I did what I could before my strength workout – which included deadlifts, plyometrics, and some arms – then did the rest of my rehab exercises with bands once I got home.
In a quest to eat all my veggies, I made this Asian-inspired brown rice & quinoa bowl – the idea came from this NYT Food recipe but I added several things: most importantly, shiitake mushrooms sautéed with minced garlic and a little salt.
I turned on the College Football national championship game and had a grand old time foam rolling and going through a few yoga poses. So my national championship game watching experience was…totally normal.
- Plan: 4 miles easy + 4 strides + core
- Actual: 4 miles easy @ 9:36/mile + strides + core
I’m really not sure what happened with this run. I was sore from yesterday’s jumping split squats and squat jumps, and was super relaxed for a nice easy jog. From my effort, I wouldn’t have been surprised to look down and see 11:00 miles, so I was pretty surprised to see 30 seconds off my normal easy pace. My effort at the end got a little more labored, so I think I should have backed off more at the beginning.
- Plan: 6 miles w/ last 3 progression to tempo + rehab exercises + yoga or strength
- Actual: Rest day
All the DOMS. Decided to switch Wednesday and Thursday.
- Plan: Rest day
- Actual: 6 miles w/ last 3 progression to tempo (9:23/8:54/8:36)
I ran after work, knowing I’d finish in the dark. I ran the same workout last week with slightly faster paces, although both were in the ranges that my plan called for.
I think I ran this week’s workout better than last week’s, even with the slower paces. I stayed more relaxed/controlled, and I had more gas in the tank when I finished. I saw my current Garmin pace get down to 8:05/mile in the last half mile (oops), backed off, and cruised the last quarter mile to the end. I felt great afterwards.
BUUUUT then I got home AND I was so hungry AND so I made dinner AND so I forgot my beloved rehab exercises. **sad face**
- Plan: 3 miles + 4 strides + Myrtl routine
- Actual: 3 miles @ 10:14/mile + 4 strides + rehab exercises
- Plan: 12 miles + core
- Actual 12 miles @ 10:36/mile + core
After moving my tempoish workout to Thursday each of the last two weeks, I knew this one would be a little tough. It was. But it was a really beautiful day, and I did a full 25 minutes of core work at home later, which was a big win.
- Plan: Optional cross-training + yoga
- Actual: Not a damn thing.
It was a holiday weekend and I felt like garbage. My Fitbit registered precisely 2000 steps. I did nothing.
Week 5: 25 miles
I saw some improvement in the resolutions I’m tracking for this training cycle:
- Rehab/core work – A minus: I got in all the rehab exercises and core work, but I was lazy with the rehab exercises one day.
- Sleep – A: Last week, I wanted to be more consistent with staying near my 8 hours/night goal. This week my sleep was on target according to my Fitbit…with a Sunday nap in there to pad my stats.
- Nutrition – A: I hit my fruit/veggies goal like a champion! (I ate over a pound of spinach. It may have been overkill.) I had a smoothie after nearly every run, which made it so much easier to hit that fruit/veggie target. And I had just two meals from restaurants all week! Having friends with kids who invite you over for home-cooked deliciousness helps with this.
- “Body maintenance” – C: I skipped yoga when I wasn’t feeling great, and I also missed an appointment with my foam roller. On second thought, do I get a “D” here?
How about you: do you have trouble getting enough fruits and veggies? Either way, let me know your secrets to getting your nutrition right.