After the injury that was CIM and four weeks rest I reevaluated my training plans for this year. Originally I planned on trying to PR at the Oakland half marathon because it would give me plenty of recovery time after CIM, but with no CIM I really wanted to put my miles to use. I decided to jump on the Napa bandwagon with many forward motion friends and runners. So I came up with a 12 week plan to Napa and this marked week one.
Day 1: Monday
I decided to revamp my training to 3 quality days a week unless I felt great so today was a swim/cycle day. I decided to get my heart rate up and get a quality short set in so I started with a nice warm-up of (200+25x4 DIP)x2 followed by 50x12 w/ evens easy and odds hard. Although I only ended up with 1250 yds. I felt pretty good. Then I headed to do some abs, leg lifts, and finally spin. I felt twinges of pain and the Dr. told me to build slowly so I called it quits after 42 minutes and then vigorously rolled and stretched and headed home.
Day 2: Tuesday
I needed to get a tempo in which means 5a.m. work-outs to get to work on time. My friend Scott and my headlamp joined me for a 1.5 warm-up followed by 1.5x3 w/ a half mile slow recovery on the iron horse trail @tempo pace. It was cold, but I made it through my first tempo run of this cycle.
I was not so sure that I should run lululemon after a tough 7 miles in the morning, but I did and the planned route was a bit much in terms of concrete so I rerouted and ran a sluggish 4 miles
Day 3: Wednesday
Rest: I had planned on bootcamp in the morning or yoga in the evening, but I bailed on both. I felt sore and figured I would take a impromptu day off.
Day 4: Thursday
I moved my track session to 6p.m. and headed out early to get in a long warm-up (2 miles) and to stretch out my knee before a long set. The run was 3x2000 w/ a 3 minute recovery which I called a real slow 400. My splits were 8:56, 8:54, 9:01. After my 6.6 miles I headed to finish getting my T.A.s Christmas gifts together and go to bed.
Day 5: Friday
I planned on getting up early for weights, but I've had a hard time getting up in the morning lately with winter break starting today so I grabbed my bathing suit in hopes I would push myself to the gym later. I DID! 2200yds later, followed by abs and leg lifts I was off to the first x-mas party of the weekend.
Day 6: Saturday
I met up with Scott to get 13-15 miles in. This is my longest run since before CIM and I had a couple drinks the night before. I actually felt great until about mile 10 where the two drinks and all the junk food I've eaten started hating me. I made it through 12 before stomach cramps got the best of me. I'm glad I made it to the double digits, but bummed I wasn't feeling so well.
Day 7: Sunday
I meant to get in some workout today besides running, but I had little to no energy and although I woke up at 8 I went back to sleep around 10 and didn't get up until 1. I guess my body needed some more rest this week. Since I've been trying not to aggravate my leg I decided an extra rest day today was okay.
Despite the extra rest day I feel it was a pretty successful and fun week...now to catch up on grading! Everyone have a safe, fun, and blessed holiday, I'll be reporting again soon.
Upcoming events: Brazen New Year's Half (My first trail half marathon)
Napa Marathon
Oakland Half Marathon
Wildflower Olympic (I'll be signing up this week)
Vineman half ironman
Day 1: Monday
I decided to revamp my training to 3 quality days a week unless I felt great so today was a swim/cycle day. I decided to get my heart rate up and get a quality short set in so I started with a nice warm-up of (200+25x4 DIP)x2 followed by 50x12 w/ evens easy and odds hard. Although I only ended up with 1250 yds. I felt pretty good. Then I headed to do some abs, leg lifts, and finally spin. I felt twinges of pain and the Dr. told me to build slowly so I called it quits after 42 minutes and then vigorously rolled and stretched and headed home.
Day 2: Tuesday
I needed to get a tempo in which means 5a.m. work-outs to get to work on time. My friend Scott and my headlamp joined me for a 1.5 warm-up followed by 1.5x3 w/ a half mile slow recovery on the iron horse trail @tempo pace. It was cold, but I made it through my first tempo run of this cycle.
I was not so sure that I should run lululemon after a tough 7 miles in the morning, but I did and the planned route was a bit much in terms of concrete so I rerouted and ran a sluggish 4 miles
Day 3: Wednesday
Rest: I had planned on bootcamp in the morning or yoga in the evening, but I bailed on both. I felt sore and figured I would take a impromptu day off.
Day 4: Thursday
I moved my track session to 6p.m. and headed out early to get in a long warm-up (2 miles) and to stretch out my knee before a long set. The run was 3x2000 w/ a 3 minute recovery which I called a real slow 400. My splits were 8:56, 8:54, 9:01. After my 6.6 miles I headed to finish getting my T.A.s Christmas gifts together and go to bed.
Day 5: Friday
I planned on getting up early for weights, but I've had a hard time getting up in the morning lately with winter break starting today so I grabbed my bathing suit in hopes I would push myself to the gym later. I DID! 2200yds later, followed by abs and leg lifts I was off to the first x-mas party of the weekend.
Day 6: Saturday
I met up with Scott to get 13-15 miles in. This is my longest run since before CIM and I had a couple drinks the night before. I actually felt great until about mile 10 where the two drinks and all the junk food I've eaten started hating me. I made it through 12 before stomach cramps got the best of me. I'm glad I made it to the double digits, but bummed I wasn't feeling so well.
Day 7: Sunday
I meant to get in some workout today besides running, but I had little to no energy and although I woke up at 8 I went back to sleep around 10 and didn't get up until 1. I guess my body needed some more rest this week. Since I've been trying not to aggravate my leg I decided an extra rest day today was okay.
Despite the extra rest day I feel it was a pretty successful and fun week...now to catch up on grading! Everyone have a safe, fun, and blessed holiday, I'll be reporting again soon.
Upcoming events: Brazen New Year's Half (My first trail half marathon)
Napa Marathon
Oakland Half Marathon
Wildflower Olympic (I'll be signing up this week)
Vineman half ironman
