7 before 7

i'm feeling totally anxious about our move (!) and despite (or because of?) this, i didn't run yesterday, even though it probably would have calmed me down. in order to prevent similar inertia from happening today, i ran this morning instead of leaving it until tonight.

tuesday: 5 miles easy, weights
pull-ups (46 lbs assist), 2 x 8 reps
chest press (30 lbs), 2 x 12 reps
tricep push-down (25 lbs), 2 x 12 reps
walking lunges (10 lbs/each arm), 2 x 12 doubles
leg press ('9' setting), 2 x 12
shoulder press (20 lbs), 2 x 12

thursday morning: 7 mile intervals
1.5 miles warmup
1.25 mi @ 7:30/mi pace / 400m recovery
1.25 mi @ 7:30/mi pace / 400m recovery
1.25 mi @ 7:30/mi pace / 400m recovery
1 mile cooldown

15

from sunday:
who runs 15 miles in training for a half-marathon?? me, apparently. i was actually really excited to see that on my schedule. i miss REAL long runs (18+)! my goal was 8:50/mi overall, and i finished with an average of 8:40/mi, though not super-even splits. it was a struggle during some of the middle miles (11 and 12 i remember were particularly heinous) but looking at the last two splits i guess it may have been more mental.

1 - 9:10
2 - 8:56
3 - 8:12
4 - 8:52
5 - 8:51
6 - 8:33
7 - 8:21
8 - 8:39
9 - 8:12
10 - 8:46
11 - 9:06
12 - 9:03
13 - 8:55
14 - 8:11
15 - 8:16

average = 8:40. i'll take it!

a well-rounded week

friday: 5 miles tempo (8:13/mi, 0.5% incline).
strength training:
2 x 12 bicep curls (12 lbs each arm)
2 x 10 45-degree shoulder raises (8 lbs each arm)
2 x 15 squats w/ ball (10 lbs each arm)
2 x 12 tricep dips (body weight)
2 x 15 ball roll-ins to plank (abs)
2 x 12 upright row (40 lbs)

saturday 6 miles easy, with 6 x 400m hill segments

after my long run this week (assuming i survive 15 miles tomorrow!), i will have completed 38 miles, 2 strength training session, 1 quick core session, and 40 minutes cycling. it's nice being on an elective.

cross-what?

i suck at cross-training, mostly just because i would always rather run. but i know it's good for me.

thursday: 40 minutes cycling (and i had that shaky, i-can't-walk thing going on afterwards, so i know it was a decent workout) and a quick core session.

10 x 400m

post-work intervals:

7 miles total:
- 1 mile warmup
- 10 x 400m @ 7:19/mi; 400m @ 9:13/mi between each for recovery
- 1 mile cooldown

not as fast as i usually take intervals, but faster (and longer) recovery than my usual 200m slow recovery jog.

i am not feeling superfast these days. but i'm working on it.

back on track

even though it was on the later side, i headed to the gym after work. and it wasn't bad at all! i have to remember that in order to keep up with running and training during residency, sometimes the hours won't be super-fabulous. and that it's worth the sacrifice.

workout: 5 miles easy (9:13/mi, 0.5% incline)
strength training:
- 2 sets x 10 reps assisted pullups (56 lbs assist)
- 2 sets x 12 reps tricep cable pull-downs (25 lbs)
- 2 sets x 12 reps double step lunges (10 lb weights)
- 2 sets x 12 reps chest press (30 lbs)
- 2 sets x 12 reps shoulder press (20 lbs)
- 2 sets x 12 reps leg press ('9' setting)

tonight: some intervals . . .

starting tomorrow . . .

i will stop being a running slacker! i didn't even manage to finish my 12 mile run before the gym closed on sunday (only 10.81 miles in, and ARHGHG. why can't my gym stay open later than 5??)

5 weeks until my half marathon. can i churn out a decent race?

here's to hoping.

intervals tomorrrow!