Weekly training recap: 1/7/13

Mon: Rest.

Tues: Last treadmill workout at my sister’s gym in Maryland, and first “speed” workout in a long, long time. Here are the details:
– 1 mile warm-up @ 10:30
– 3 miles ramping up to HM pace: 9:30, 9:13, 8:57
– 0.5 mile cool-down @10:00-10:50
Nothing crazy, but it’s a start. I was beginning to wonder if I could even run under 10:00 minute miles, so this workout was reassuring.
Stats: 4.5 miles @ 9:39/mile

Wed: Stretching and PT exercises, prescribed by SB. Can’t believe it took me a full hour, but I guess it’s what I gotta do!
Stats: 60 min strengthening/stretching

Thurs: Was supposed to run, but decided to rest. Did manage to stretch and roll.
Stats: 30 min stretching/rolling

Fri: Very low energy run. I felt like I was sleep-jogging through molasses! Worst run in a long time. Followed up the run with PT exercises and stretching.
Stats: 3.7 miles @ 11:07/mile + 60 min strengthening/stretching

Sat: Still feeling tired, so decided to stay in and do a Pilates workout from a DVD I bought ages ago. I remembered that it was pretty grueling, and my memory was right — I stopped after 15 min. Later in the day, I stretched and rolled while watching the San Francisco 49ers playoff game.

Oh, I got new trail running shoes too! After deciding between the INOV-8 Trail Roc 245 and the Altra Superior, I bought the latter. I wore them when the Gypsy Runner and I walked to and from the library (about 2 miles total) and they felt great! I’ve heard that they have excellent tread, which is what I was looking for in a trail shoe. My Merrells are great, but they can be quite slippery. I’ll let you know how the new shoes work out after a few runs!
Stats: 45 min Pilates + stretching

My spiffy new trail shoes - the Altra Superior.

My spiffy new trail shoes – the Altra Superior.

Sun: Wanted to try out the new shoes SO badly on trails, but I also wanted to get back to long-ish runs. Plus, I was (am) on a tight schedule today, so I decided to stay local and just run around Lake Merritt twice. It wasn’t too boring, since I’ve been away for a while. Plus, I had a new audiobook to keep me occupied. Nothing too exciting to report — the run was fine, but my left glute/hip was bugging me a little. Will have to massage and stretch it out later!
Stats: 8.8 miles @ 10:52/mile

Lake Merritt this morning. Not too shabby!

Lake Merritt this morning. Not too shabby!

WEEKLY TOTAL: 17 miles + 3.25 hours cross training/stretching
How I felt about it: Some highs and some lows, but pretty happy overall with this week. Hope I stick with the stretching and PT exercises. They are time consuming, but I really want the payoff. B+.




Howdy! My name is Jen and I live in the San Francisco Bay Area. I like to eat, run, and blog, but not usually at the same time.

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Posted in Training
8 comments on “Weekly training recap: 1/7/13
  1. Dominick S. says:

    Stretching is time consuming, especially your routine. I am just trying to remember to stretch a few minutes before my run and DEFINITELY trying my best to stretch after. Nice week!

    • Jen says:

      Thanks, Dominick. Yeah, I was a bit lax on stretching before… and now I’m paying for it. What I’m realizing is that I wasn’t holding stretches for nearly long enough for them to make a difference. I’m supposed to work my way up to holding each stretch for 5 minutes straight!

  2. Cathryn says:

    I’m impressed with the stretching too – but dismayed by your comment above about holding the stretch. I’m stretched and done in about three minutes if that!! Need to stretch more.

    • Jen says:

      Yeah, it’s a real time-suck. Since I’m on a business trip, I’ve just been stretching while watching tv, holed up in my hotel room. It hasn’t been too bad, but I know it will be harder to find the time when I get home.

  3. Amy says:

    Welcome back! Very spiffy shoes. I have no idea why, but I kind of dread the amount of time it takes to stretch/foam roll (I complain about 10 minutes…an hour sounds miserable!). But it is completely necessary (if only I remembered this, I wouldn’t be spending so much run time doing yoga this week).

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