Rock N Roll Chicago Training – Week 11

Another week completed in half marathon training, and this week ended with just ONE MONTH left until Chicago! I can’t believe it’s so close now!

Monday: Planned – 4 miles.  Actual – 1 mile warm up, 2 miles race pace, 1 mile cool down.  I loved doing the middle miles quick.  In the evening, I tried a Restorative Yoga class and really enjoyed it.  I did feel like I was paying someone to help me relax but sometimes you need that! I definitely fell asleep during a few poses….

Tuesday: Planned – 45 minutes cross training.  Actual – 500m (20 minutes) swimming.  YEH! My goal when I started taking swim lessons was to be able to do swimming for cross training.  I was nervous going to the gym because I hadn’t done laps before and I’m pretty self conscious still about my swimming.  When I got in, I initially tried swimming without my flippers, but I didn’t go very far (I’m still not that fast!).  I felt like a nerd, but I put the flippers on and started swimming.  It had been awhile since I had swam, but after about 4 laps I felt like it got a lot easier.  I did a bit of “interval” swimming – I swam 25m which took me about 30 seconds, then would rest for 30 seconds, and repeated this for 20 minutes.  My original plan was to go for 45 minutes, but I was getting really fatigued and my form was getting poor towards the end, so I cut it short. Swimming still isn’t enjoyable to me, but I don’t despise it so that’s a start.  Ha! Next week, I’m going to do something else for 25 minutes or so before, like maybe the elliptical.  Also, I’m going to use my waterproofed iPod next week since they didn’t have music playing in the pool area.

My lane at the pool!

My lane at the pool!

Wednesday: Planned – 5 miles & strength.  Actual – 4 miles & strength.  Since I knew I was going to be doing an extra mile the next day with Amy than I had planned, I cut a mile off of this run.  I just tried to enjoy this run, and I did! We focused on hamstrings and glutes in strength training.

Thursday: Planned – 5 miles speedwork.  Actual – 2 mile warmup, 1 mile @ 8:49, 1 mile recovery, 1 mile @ 8:48, 1 mile cooldown.  I met up with Amy to join her speedwork she had planned.  The first two miles were really easy pace and flew by because we had a lot to catch up on.  Once the speedwork started, we both put our headphones on and got in the zone.  I have to say, holding that pace was wayyyy easier with someone next to me, even though we weren’t talking.  I think it helped keep me in a good rhythm. We totally nailed this workout and it was nice to have a change of scenery for a morning run!

Friday: Planned – REST DAY.  Actual – REST DAY!! I got 8 hours of sleep and it was glorious!

Saturday: Planned – 11 miles.  Actual – 11 miles @ 10:45 pace.  This was my “dress rehearsal” for the race.  We are exactly one month out, so we met at the river so that I could have one last flat long run before Chicago.  I ran a mile warmup, and then Amy joined for the rest.  I felt really strong during this run.  Probably the strongest I’ve felt all training cycle, even though it was 77 degrees at the start! My nutrition and hydration were great the day before, and my hormones are nice and balanced out (thanks mother nature!).  Amy and I ran about 8 miles together, and I was really starting to hit my second wind at that point, and she wanted to slow down a bit, so we split up.  Mentally, I was done (I’m a very impatient person)…but I felt good physically and was able to pick up the pace the last two miles.  As an added bonus, I felt great the rest of the day and didn’t even need a nap! It was a great confidence booster with only a month left until race day.

The Chattahoochee River

The Chattahoochee River

The rest of Saturday was filled with some errands, including picking up our tanks for the Peachtree Road Race! I just love these patriotic tanks!  I also got a 90 minute deep tissue massage which left me feeling so refreshed.

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Sunday: Planned – Rest and Yoga.  Actual – Rest and Yoga.  I was able to make it back to my regular yoga for runners class and it was great! We did a lot of twists this week and I left feeling really loose.  I also treated my toes to a pedicure because my feet were a wreck!

This coming week, my focus will be on continuing to enjoy my workouts.  In addition, my goal is to foam roll and stretch EVERY night, and eat full and healthy meals.  I’ve been pretty bad about skipping or eating too light of a breakfast or having snacks for dinner.  Apparently, just having chips and salsa for dinner doesn’t make for a great run in the morning. I’ve got to stop this! I already went to the grocery store, so now I’m going to spend some time prepping some food for the week.  I also bought popsicle molds to have some frozen treats post-run!

I’m also SUPER excited because Brian is coming home to visit starting Thursday night! I haven’t seen him since Memorial Day weekend and I miss him terribly.  I’m really looking forward to spending some time with him.

How was your week, and how are you keeping cool with this heat?

 

 

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Jess

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