Monday, January 30, 2012

Weekly Sweat Report (1/22 - 1/28)

Sunday - Rode 25 miles in 2:06 on the indoor trainer (11.9 mph pace). If you recall from the week before, I took a rest day on Saturday (my usual "long run/ride" day). I just felt like I needed to do something that required endurance, and this definitely fit the bill. I kept messing with a setting on my watch so I think my distance (and therefore my pace), was a little on the low side.

Monday - Rested. Yeah, my legs were a little tired after that ride.

Tuesday - Rode 12 miles in 51 minutes (14.1 mph pace)

Wednesday - Ran 4 miles in a hilly neighborhood in 43 minutes (10:40 pace). It was a beautiful day! When I got home I stretched then did about 12 minutes worth of some core and arm exercises:

(30 second plank + 10 push ups) x 4
(10 lying leg raises + 10 tricep dips) x 4

Thursday - Lifted weights at the gym for 45 minutes. My core was really sore for some reason from whatever I did the day before so it kind of hurt. I always feel a little lazy when I only do weights, but I guess it's better than nothing, right? I was thinking of doing a mile or two on the treadmill but I forgot to pack socks, so that wasn't going to happen.

Friday - Rested.

Saturday - Ran 9 flat miles in 1:33 (10:16 pace). This run was GREAT! I was a little overdressed so I got a little hot (I prepared for the 15 mph winds they were calling for...which didn't happen until way later in the day). I was running solo on this run and I liked it (although running with someone would have been great too!). I took a few walking breaks whenever I felt that I needed them and I managed to keep a pretty steady pace the whole time. I wanted to push it to 10 miles but I decided to be good and stopped at 9 since my last long run was two weeks ago and only 7 miles. This is my longest distance post-injury so that gave me another reason to smile.


I did a lot of stretching and tennis ball butt massaging when I was done. My butt/hip were definitely tight on Saturday and Sunday but thankfully my SI joint (the one that I sprained) didn't seem to be hurting at all!

3 comments:

  1. sounds like you had a great week

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  2. Congrats on your long run!
    I don't do weights, just circuit training...but I also feel like it's basically a rest day.

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  3. Ahh, isn't it wonderful when the weekly long feels GREAT??? Can't be beat! Great week!!

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