week in review: Veteran's Day 5k Week 3

Remember last week, when I said that fall finally arrived?  That’s still true, but I seem to have fallen into that trap where I think that fall is something it isn't.  I say fall to myself, and immediately skip ahead to November.  Hoodies, crunchy leaves, and split pea soup!  So, I get a bit let down by the reality that is October: cooler morning, warmer afternoons, never knowing what to wear, and a feeling of it being “too warm” for said soup.  Workouts happen in any season, though, and this is how last week went down.

Most common sight along the W&OD trail on Sunday.  So pretty!

Most common sight along the W&OD trail on Sunday.  So pretty!

My totals:

Swim - zippo

Bike - nada

Run - 2:23:37, 11.25 miles

 

Monday

  • Run - 14:03, 1.07 miles

Easy peasy, I guess. I mean, it was totally easy, and I made myself run super slow and paid more attention to my breathing. Sure enough, this was almost entirely in Z1, which is where a recovery run should be, right? But at the same time, my ankles and calves felt like they were working really hard. The last couple weeks there have been meetings at work, which means heels. Bane of my existence!

  • Functional Strength - 15 minutes
    • Lunge matrix warm-up
    • Pedestal 1 x2
    • Myrtle cool-down

Tuesday

  • Run - 28:03, 2.02 miles

Easy. Squarely in Z1/Z2, in fact!  I made it out and back before the sun came up, so I was glad I went with the headlamp and the hi-viz longsleeve. Not that it was really cool enough for the sleeves yet, it was more for the color/reflective bits.  But wow, my calves and ankles were pretty unhappy. I can't brag about how few injuries I have only to start getting pain over the next few days. That's just a big joke from the universe, right? Or the heels. Or...it could be that I wasn't super warmed up? I mean, I did my usual warm up, but maybe because it was fractionally colder, I was just feeling a bit creaky. It was Bambi legs again, where I just felt like I wasn't in control of them.  Still, all that aside, this was a decent run. Slow, yes, and I need to get over that. Say it with me: I am building a strong foundation for the future.

  • Functional Strength - 20 minutes
    • Lunge matrix warm-up
    • Leg Circuit #1 (more lunges, plus single leg squats)
    • Pedestal 2 (this is 40 seconds for each plank, done once.  I thought I was going to collapse on the back plank, but I made it through!)
    • Myrtle cool-down

Wednesday

  • Run - 14:02, 1.12 miles

Quick zoom zoom around the apartment complex. The weather was beautiful, and I got to run by the apartment playground twice. Adorable!

Everything felt nice and easy. I always thought I was a morning runner, but these afternoon runs are starting to grow on me.

  • Functional Strength - 15 minutes
    • Lunge matrix warm-up
    • Pedestal 1 x2
    • Myrtle cool-down

Those back planks are killer, and I really didn't want to do my core work. Then I reminded myself of how weak my core is on the bike, and sucked it up and did it. Mind over matter.

Thursday

  • Run - 28:04, 2.14 miles

Same hi-viz longsleeved shirt and headlamp combo from Tuesday, and I was pretty comfy. I have to say, I definitely should not have tried to get two wearings out of that shirt. Fortunately I was running outside and not in the gym where that would have assaulted someone's nose. Gross!

My calves felt a bit better than they had on Tuesday. With the meetings all virtual for the rest of the week, I’m back in my usual sneakers and happier for it.  I think running on the hills is tough on the calves as well. All summer I would walk up the hills to get my HR back down, so running on them again takes a bit of getting used to.

  • Functional Strength - 3 minutes
    • Lunge matrix warm-up

Boo.  There was no reason to skip the core and cool down work, but I totally talked myself out of it.

Friday

Rest Day - I turned 36 and celebrated with a day off of work, plenty of so-bad-it's-good television, and ate myself sick on milk chocolate salted caramels.  Sometimes the best birthdays are spent alone and in pajamas all day!

Saturday

  • Run - 14:26, 1.18 miles

It was sort of gross and threatening to rain, so I skipped any thoughts of a bike ride and went straight to the scheduled run of the day.  The October weather really seemed to agree with me, and I felt great while staying in Z1/Z2.  Then it was time to clean myself up for birthday lunch with my family!

36 years old and still struggling with the whole "look at the camera' thing...

36 years old and still struggling with the whole "look at the camera' thing...

  • Functional Strength - 3 minutes
    • Lunge Matrix warm-up

No bueno, Laura...skipped the core and cool down again. Perezosa!

Sunday

  • Run - 44:59, 3.72 miles
Early stages of fall on the W&OD trail

Early stages of fall on the W&OD trail

I drove out to the W&OD for this run.  I headed towards Falls Church proper, and made it almost to the Rt 7 overpass before it was time to turn around.  The cool temps and relatively flat terrain made for some speedier miles, particularly the first two, which have a net elevation loss. On the downside, I timed my water intake really poorly.  I chugged a bunch about an hour before setting off, which meant I spent the entire run having to pee.  Whoops!

The wind was really kicking up, especially on my way back to the car. A couple times I almost lost my hat!  In other gear news, I wore my new Lululemon Speed Track Shorts, and they are amazing, so a huge thanks to Stacey for the recommendation.  They have tons of pockets; I carried my phone and keys and they didn’t budge.  Two thumbs up.

  • Functional Strength - 3 minutes
    • Lunge matrix warm-up


Next week is going to be a repeat of this week, volume-wise.  I don’t necessarily feel like I need to repeat, but since this is an 8 week build to race day, I just feel like it's the right thing to do.  That being said, I would like to make some goals for myself heading into next week.  Firstly, I need to hit all of my core/cool down exercises.  No excuses!  And second, now that my running 6 days a week is a pretty set new habit, I’m going to start adding in swimming and city biking.  For the last three weeks, any non-running workouts were more “when I feel like it.”  Starting next week I want to start scheduling them back in.  Just to make sure things to slip too far back!  At least one of each for next week.  Here we go!