Week 2 Boston 2015 Training

This week my training plan was in full swing.  I added my two cross training days back in and completed my three training runs.  Here is what my week looked like:

Monday: Resistance training :

  • Squats with biceps curls to overhead press using 10lb dumbbells, 10 reps, 3 sets

  • Step ups using 10lb dumbbells, 10 reps, 3 sets

  • Lateral tube walking

  • Lat rows using 10lb dumbbells, 10 reps 3 sets

  • Pushups with feet elevated and single leg extensions, 20 reps 2 sets

Row machine at the gym 35 minutes total (5 minutes easy, 10 hard, 5 easy, 10 hard, 5 easy)

Physical therapy: stretching hamstrings and glutes. Single leg bridge, 25 reps per leg, 4 sets.

Tuesday: Speed work STRIDES 4x800 in 3:17 with 2-minute recovery. That was the plan; I actually did a 3:39 pace. Today was hard trying to keep my new running form in place while doing the speed work and really using my glutes and not my hamstrings. I am in physical therapy because I have become a hamstring-dominate runner, meaning the hamstrings take over and are overused and strained. Now I have to run and remember to extend my leg out behind me and fire my glutes as I push off the ground and lengthen my stride, all while maintaining my forward lean and mid-foot strike.

Upper Body resistance training with 10lb dumbbells and core training. I worked my biceps, triceps, lats, delts, and pecs. Planks and single balance on the balance disc worked my core.

Physical therapy, same as Monday.

Wednesday: PiYo (Pilates Yoga) workout at the gym in the morning for core and total body strengthening and stretching. Spin class in the evening for non-impact cross training.

Physical therapy, same as Monday.

Thursday: TEMPO RUN beginning with 1 mile at an easy pace, then complete 5 miles at 8:12 average pace per mile without stopping, and finish with 1 mile easy cool down. Here is how it went: 

  • Mile 1 @ 8:40 (2 hills)

  • Mile 2 @ 8:00

  • Mile 3 @ 8:14

  • Mile 4 @ 8:19

  • Mile 5 @ 8:52 (2 hills)

I actually chose a hilly course making it a little difficult to maintain the pace, but I was pretty close to the goal pace. It has a been a stretch for me to make those fast pace times.

Physical therapy, same as Monday.

Friday: Physical therapy with my therapist. He had me work on a machine to strengthen my glutes, and I also completed 4 sets of single leg bridge at 25 reps per leg. Then he did some deep tissue massage on my hamstring/glutes. We have now determined there is a knot at the insertion location of my right hamstring/tendon at the glutes. The deep tissue massage was very painful, almost to the point of a burning sensation.

Saturday: day of rest.

Sunday: LONG SLOW DISTANCE  15 miles at 8:57 average pace. My average pace ended up being 8:50. I chose rolling hills and did an out-and-back route. We need rain here in Southern California, and we finally got it! It rained the entire time I was out running; I was soaked to the bone! Running in the rain can be a lot of fun, as long as you aren't cold. Thankfully, there wasn't any wind, so I stayed fairly warm. I wore a waterproof vest which kept the water off my upper body, but it is so insulated, and I sweat so much that I was soaked anyway. My shoes and socks aren't waterproof, so my feet were pretty wet by the end of the run. The weather kept my mind off of the distance and more on keeping the pace and just getting it done!  The temperature was in the 50s, so I was comfortable in spite of being wet. I was surprised that I was able to maintain a faster pace without much effort. I kept myself hydrated and fueled with NUUN and HUMA which I take every 45 minutes after I begin running. Post endurance workout you need to consume a meal that is 3:1 carb to protein, and you should stretch. In doing so, you will recover much faster!