Weekly Rollup 6-12 November

Training Rollup:

Monday: Easy afternoon run. It was cold in the morning and my bed was too warm and comfy… Not a good excuse, but it was the truth. Got out in the afternoon and had a really enjoyable run (still a little cold…). 4.16 miles @ 147 avg HR.

Tuesday: PRT session with my study group. Focus of the day was running, so we conducted a sprint workout. Looked like this:

Preparation Drill (10 reps) + Hip Stability Drill Military Movement Drill

30/60s (30 second sprint / 60 second recovery) x 10 sets+ 300 Yard Shuttle Sprint

(Let’s be honest… the shuttle sprint was more like a shuttle jog…)

Recovery Drill

Following the workout, I had a little extra time, so I did another set of 10 30/60s on my own… Ended up being about 2.5 miles total

Wednesday: Easy 3 miler in the morning (29 degrees… brrr) and the following PRT work out in the afternoon with my study group:

Preparation Drill (10 reps) + 4 for the Core + Conditioning Drill #1(2x 5 reps) + Climbing Drill #1 (2x 5 reps) + PU and SU Drill (2x 45 seconds)+ Recovery Drill

Thursday: Morning threshold/tempo pace 5k on my “flat” route.

Friday: Easy 4.2ish miler. I needed to get out and get some fresh air… but BRRR it was cold. This was the first time I had to actually watch for ICE as I was running. Does this mean winter is finally coming to Kansas City?!

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Saturday: Impromptu rest day. I had a TON of homework, reading, etc to catch up on so I skipped my planned long run.

Sunday: Another impromptu rest day. After Mass, I had an intense migraine, so I ended up just closing myself into a dark room until it passed… 6 hours later, I realized that it wasn’t going to go away and my run just wasn’t going to happen.

Weekly Total (according to Garmin): 18.69 miles

This week was another crappy one! I feel like I have balance with school / working out, but the past (and next!) few weeks are sort of like finals week- all the papers, test, practical exercises, etc are approaching the due date and it is a mad rush to get everything done!

 

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I’m linking up with HoHo Runs and MissSippiPiddlin this week. Help spread the love and see what others are up to by visiting their pages!

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Training Rollup for 10/30 – 11/5

I’ve been struggling to get back into a routine the past few weeks. My husband has come to visit several times (which is GREAT), and it is a little disruptive to my normal day-to-day schedule. Also, I’m involved in a study with Kansas State University that involves adhering to a specifc physical fitness program (I can explain more later), so I have to conduct at least two group sessions a week. I try to work my running around the sessions and take adjust my running plan to account for the “run” workouts that are a part of the program. Here is how my week looked:

Monday: Rest Day. I was feeling a little sick and took the day off.

Tuesday: 20 min slow run (reading for class on the treadmill…) + chest/biceps/calves

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Wednesday: Hill intervals on the treadmill. It was 30 degrees out… So I elected to do my PRT workouts on Thursday and Friday, when it would be a little warmer. Hill workout looked like this:

5 mins @ 110-130 HR (walking about 3.7-4.5mph)

5 mins @ 130-150 HR (jog about 5.5 mph)

12x 30 sec hill (7% incline, 6mph); 90 sec recovery (0% incline, 3.7mph)

5 mins @ 110-130 HR (walking about 3.7-4.5mph)

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Still frustrated with the backslide that I’ve had, but walking when needed to get my HR training back on track.

Thursday: I was supposed to do Physical Readiness Training (PRT), but the rest of my group had other obligations. My workout ended up just being a run on the treadmill for 45 minutes (3.75mi) at 130-155 bpm HR.

Friday: Had a running PRT session with the group.

Preparation Drill

Hip Stability

Military Movement Drill

25 minute run (2.40mi, 151 HR)

Recovery Drill

Saturday: I signed up for a cheap ($25) half marathon on Fort Leavenworth. However, when I woke up on Saturday, my shins were a little sore and I knew that 13.1 miles would just hurt me… So I opted to skip and run an easy run instead. This has been kind of a rough week for me in regards to running. Ended up with 5.40 miles, 142 avg HR.

Sunday: Did an easy 4(.10) miler before church. The weather was chilly with a slight drizzle and reminded me of home (Washington).

Weekly Total (as per garmin): 20.60 miles

This wasn’t my greatest week… Although I’ve been in Kansas City and in school for over 4 months, I still am strugging to get into a good routine with running. I need to focus on getting strength training in as well. Goals for next week, eh?

 

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I’m linking up with HoHo Runs and MissSippiPiddlin this week. Help spread the love and see what others are up to by visiting their pages!