Hard to believe we are almost into 2018! The days truly past by faster every year. Looking ahead at my plans for running next year, I am planning on doing a 5k in March, a half marathon in April, and then a full marathon in May. It's hard to have a stringent schedule in the winter due to unpredictable weather, but my training has been going well. Here's what I've done the past 2 weeks. Before these 2 weeks, I did 2 weeks of all very easy running.
Week of 12/4/17 - 12/10/17
Monday: Strength training and core (off from running). I try to do strength training 2x/week and core 3x/week. My strength training routine takes about 40 minutes and involves weights, exercise balls, therabands, and the TRX. My core routine takes about 20 minutes and involves body weight exercises focusing on strengthening and stabilizing my hips (primarily glutes and hamstrings), abdominals, and back.
Tuesday: 20 minute warm up with strides, 20 minute steady state, 20 minute cool down. The steady state portion was to be done between 6:55 and 7:14, and I average at 7:03.
Wednesday: 40 minute easy run, plus core and yoga. One of my goals this month is to do 2 days of yoga per week. I've been doing short and simple 15-20 minute sessions, and it's been fun! Here are the 2 videos I enjoy most: Yummy 20 and After Work Revitalizer.
Thursday: 20 minute warm up, drills & strides, 8 x 1 minute at slightly faster than 5k pace with 1 minute recovery between each, 30 minute cool down. These were my splits for the 1 minute intervals: 6:19, 6:10, 6:14, 6:14, 6:02, 6:10, 6:03, 5:59. I rarely do my speed workouts on a track. This was done on a dirt path.
Friday: 40 minute easy run, plus strength training and core.
Saturday: 90 minute easy long run ~ 11 miles.
Sunday: 60 minute easy run with strides.
Total miles: 42.7
Week of 12/11/17 - 12/17/17
Monday: 30 minute recovery run, plus strength.
Tuesday: 20 minute warm up, 30 minutes steady state, 20 minute cool down. The steady state portion was at 7:10. I was very pleased because it was snowing and this was a hilly route, so I didn't think I would be able to go as fast.
Wednesday: 45 minute easy run on the treadmill (see snow below), plus core and yoga.
Thursday: 20 minute warm up with strides, ladder workout, 20 minute cool down - all done on the treadmill. The ladder workout was 1', 2', 3', 4', 4', 3', 2', 1' ('= minute), each with 2' recovery. The 1' portions were at 9.7 mph, 2' at 9.5 mph, 3' at 9.2 mph, 4' at 8.8 mph, and the recovery at 6.8 mph. I also did my drills in the attic. My running drills are too hard for me to do on the treadmill, and there's lots of open space in our attic! A good alternative when it too cold or snowy outside. A big basement would work too.
Friday: 45 minute recovery, plus strength.
Saturday: 12 mile easy long run.
Sunday: 60 minute easy run, plus yoga.
Total miles: 52.1
I'll continue to work with the weather for the rest of the winter, but it sure has been a rough start. We have tons of snow and the temperatures have been very cold. The snow forces me to do more of my training than I'd like on the treadmill, but it sure is beautiful. Allows for good cookie making weather and snuggling.