Sunday, July 24, 2011

Fall Four: Weekly Round-Up (4)

Over the last seven days, I spent just three at home in D.C. On Tuesday and Wednesday, my coworker and I traveled to Nottoway, Virginia to complete site observations for one of our projects. Then, on Saturday, I took a train to Boston to spend the weekend with my senior year housemates and people who probably should have lived in our house. It was so good to see everyone and spend some time catching up, reminding ourselves of the excellent time we had in college, and creating a new batch of stories to tell the next time we get together. (Seriously, guys, why don’t we do this more often? Like, all of the time.)

I plan to spend this week getting myself back into my usual routine. I love traveling, but it always does a number of my eating, running, and sleeping patterns. (It's been at least a week since I've cooked a meal for myself. I should really get back into doing that.) The good news is that I proved to myself that I am capable of getting out of bed super early to get my workouts in. Clearly, I should be able to do this more often – especially now that the temperature is D.C. threatens any attempts to safely run outside.

So, workouts:

I did all three of my running workouts on the treadmill last week, and all three focused on speed. On Wednesday and Thursday, I went for this:

Warm-Up – 5 Minutes

Intervals x 3
2 minutes at 5.0 MPH
2 minutes at 6.0 MPH
1 minute at 7.0 MPH
1 minute at 8.0 MPH
2 minutes at 7.0 MPH
2 minutes at 6.0 MPH

After Thursday’s workout, I decided that I was ready to increase each interval by 0.5 MPH – which is exactly what I did on Saturday (8 miles was not going to happen on the treadmill). I felt good after Saturday’s workout, which also included time on the stationary bike and strength work.

Also -- I took a look at my training schedule and made a few changes to allow for more speed work and more strength training.

Hopefully, things will cool down in D.C. If not, I’m going to start training myself to get out of bed early so that I can run before it becomes unbearable to do so.

Week 5:

Monday: X-Training and Strength Training
Tuesday: 4 Miles
Wednesday: 5 Miles
Thursday: Tempo Run 45 Minutes
Friday: Off
Saturday: 15 Miles
Sunday: X-Training and Strength Training

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