Weekly Wrap-Up: Oct 15-21, 2012
|October 22, 2012||Posted by Katy under Weekly Wrap-Up|
Whew! What a week! I had a very busy and hectic week, but did my best to fit in some sort of physical activity every day.
This week was a planned recovery week from my metric century so it is definitely more scaled back than others, but it turned out to be a good week nevertheless…
October 15- 21, 2012:
Monday: Swim 1600 yards
This was the day after my metric century and while my legs felt ok, my shoulders were stiff! Going into this swim, I was unsure what to expect. I did the best I could but it definitely was not my best effort in the pool. I did the following- 500 warm-up, 300×1, 200×1, 100×1, 50×3, 350 cool down. I never felt like I really was warm and loose, but my arms did feel much better the following morning.
Tuesday: Walk/ Run 4.16 miles
Another run/ walk. I’ve been having some leg pain again, but I am continuing to run (but being careful). I did a 12 minute run to a 2 minute walk, repeated three times. Despite some leg pain after running, I was pretty happy with this run. My endurance continues to improve and I am still enjoying running!
Wednesday: Swim 2000 yards
A much better effort than Monday! I felt more rested, energized, and stronger in the water. I was not very creative with my swim though, resorting to one of my standard (but favorite) swim sets. I did the following workout in the pool: 300 warm-up, 300 drill, 50×2, 100×1, 200×1, 300×1, 200×1, 100×1, 3×50 (for speed), 300 cool down. I know that I need to do more speed sets which means shorter intervals, but what can I say, I love endurance!
Thursday: Walk/ Run 3.37 miles
Not as good as Tuesday’s run, but I did get to run on the National Mall which is always fun. Sure it may be a bit touristy, but I love running around the monuments and taking in the sights. It also helps that part of The Mall is gravel, which is good for my legs. I did a shorter run this day with an interval set of the following: 15 minute run, 2 minute walk, and another 15 minute run. Like Tuesday, I had more leg pain, which made me decide to go to Baltimore the following day to check out new running shoes.
Friday: Strength Training+ Core/ Stretching
After taking a week off from the weight room to recover from my metric century, I was back at the gym and ready to pump some iron! I did a full body workout with Olympic lifting, cable resistance, and dumbbells. I also did my core workout following with some deep stretching.
Saturday: Rest (Work at Walk-A-Thon)
A busy rest day, but a rest day nevertheless!
Sunday:Volunteering at Army Ten Miler+ Run/ Walk 3.5 miles
I spent the morning working at the Army Ten Miler and after I was done with my duties, I headed to the National Mall (again) to get in a few miles. Again, completely touristy, but I love running down there. The day that I start to hate running at The Mall will be the day that I will know that I need to move out of DC. This was my first run in my new shoes and while they were a bit awkward to run in, I am eager to do more runs in them and see if they work for me. Fingers crossed!
- Run/ Walk Mileage= 11.03
- Bike Mileage= 0
- Swim Distance= 3600 yards
- Total Distance= 13.08
A much lower mileage week overall than last, but my running and swim distance were more. I did not bike or spin at all this week because I needed to take some time away from the saddle (admittedly I am a little burnt out on cycling right now). I plan to take a spin class or bike in the next week or two, just to get back into the habit.
I am a little disappointed that I am still having leg pain after running, but I am doing everything I can to try and alleviate the pain and recover in between runs. I am also hoping that the new shoes will work out for me. This coming week I will have my first non-stop run in a long time so I am crossing my fingers that it goes ok!
Last Week’s Goals:
- Recover, recover, recover! (CHECK!)
- Research new running shoes (CHECK!)
- Start thinking about next race/ goal (Half check!)
- Try to de-stress a little (CHECK!)
Goals For Next (erm…this) Week:
- Maintain workout schedule despite traveling later this week
- Start making training plan for Disney
- Have fun in Florida!!!!!
Have a great week!