Leave It All On The Road // 04.06.2015 // RnR Portland Half Training #6

Hello friends!  It’s time for my weekly fitness recap.   41 days (6 weeks!) until the Portland Rock’n’Roll Half Marathon!!!

LeaveItAllOnTheRoad_3

{ Mar 30 – Apr 05, 2015 }

Walking – 14 miles
Biking – NA
Elliptical – NA
Stairs – NA
Yoga – NA
Strength/Core – 1
Running – 19.6 miles
Total 2015 Distance: 141.17 miles

{ Fitness Notes: Schedule vs. Actual }

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03.30 – Active Rest

  • 2+ mile walk (PM)

03.31 – Sprints! 6×0.25 mile repeats on treadmill (4 miles total) + Strength + Core

  • 1 mile walk to work (AM)
  • 0.5 mile warm-up walk
  • 0.5 mile warm-up jog @6.0  – 10:00/mile pace
  • 0.25 mile sprints, followed by 0.25 mile recovery jogs @5.6
    • (1) @7.5 – 8:00/mile pace
    • (1) @7.6 – 7:54/mile pace
    • (1) @7.7 – 7:48/mile pace
    • (1) @7.8 – 7:42/mile pace
    • (1) @7.9 – 7:36/mile pace
    • (1) @8.0 – 7:30/mile pace
  • 0.5 mile cool-down jog @6.0  – 10:00/mile pace
  • 0.5 mile cool-down walk
  • Strength + Core
    • 2 x 45 sec plank
    • 2 x 10 modified push-ups
    • 2 x 50 squats
    • 2 x 10 side lunges (each side)
    • 2 x 15 sit-ups

04.01 –  2.5 mile easy shake-out run

  • 0.75 mile warm-up walk
  • 2.5 mile ‘regression’ run
    • 1 mile @ 6.7 / 0.5 mile @ 6.5, 6.4, 6.3
  • 0.75 mile cool-down walk

04.02 – Active Rest

  • 1 mile walk home (PM)

04.03 – 3.1 mile outdoor run

  • 0.5 mile warm-up walk
  • 3.1 mile outdoor run along Bow River (9:05/mile pace)
  • 0.5 mile cool-down walk

04.04 – 10 mile long run

  • 1.0 mile warm-up walk
  • 10 mile outdoor run @9:01/mile pace
  • 1.0 mile cool-down walk

04.05 –  Active Rest

  • 4.45 mile walk

{ Fitness Link-Ups }

I’m linking up with Road Runner Girl for The Weekly Chase and with Jesica from rUnladylike for Week-in-Review, in the hopes that setting weekly goals will help keep me on track throughout the week!

What I’m most proud of:

I’ve reached my highest week of mileage this year!!!  I ran four days…got in my sprint workout…and had a pretty decent long run over the weekend.

Where I struggled:

Honestly, I had a fantastic week!!!  If I had to pick something where I really struggled, it would have been on my recovery run.  Holy cow…I don’t know if it was the heat in the gym…the day after a sprint workout…or whatever…but I literally could barely run.  I started at pace 6.7, then stopped and took a 2 minute break.  Then decided to continue my run…but a little slower.  So I dialed back to 6.5…made it 1/2 mile…then dialed back to 6.4….made it 1/2 mile…then stopped again.  I finally decided to hop back on for an even slower 6.3 pace…and when I reach 2.5 miles, called it quits.  I know not every run is a good run…and I suppose I’m proud I pushed through…but I would love to know what my body was up to and why it was rebelling, so that I don’t ever have to go through that again!!!

Thought for the week ahead:

RnRInspiration23

Last week’s goals:

Goal #1: One day at a time.  Do something active every day this week! #SUCCESS!

This week’s goals:

Goal #1: Extra emphasis on nutrition this week.  

How is YOUR fitness training going?

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Jen

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