During the last run of the week, I finally started to feel more comfortable with a shorter stride. It's also the first run in a long time that I've run at home without the tiny tyke in tow, and she was not happy about me running without her. She, with her squinty eyes, informed me that she wanted to run with mommy too in her running stroller. Then she gave me sad eyes. Finally she agreed to play with daddy, and of course she had a great time with the big guy while I was off pounding pavement.
I'm still crossing my fingers, and hoping that I can pull off a reasonable 5K turkey trot time. I'm hesitant to share a goal because I'm just not sure what to expect coming off an injury and a bad marathon. Last year I ran 21:15. I'd really like to break 21:00. I'll let you know how it goes!
Training Log:
Monday:
- Off. Well sort of. I spent the day (7:30 am - 5:00 pm) re-grouting our tub/shower area. My hands are sore, and did you know...grout is messy, like really messy?
- 7.5 mile easy run at 9:00 pace
- Stationary bike workout: warm up/cool down, 3 x 1:20 hard, 4 x 2:00 hard, 2 minute rest between intervals, total 53 minutes
- 2 x 20 pushups
- 7.5 mile easy run at 8:11 pace
- 60 minutes easy on the stationary bike
- 5 x 20 pushups
- Stationary bike workout
- Warm up/Cool down
- Intervals: 4 min, 3 min, 2 min, 1 min, 1 min, 2 min, 3 min, 4 min
- Half rest
- Total time = 90 minutes
- 5 x 20 pushups
- 90 minutes easy on the stationary bike
- 1 x 20 pushups
- Row workout
- 20 minute warm up on stationary bike
- 5 K row at 19:58
- 20 minute cool down on stationary bike
- 2x 20 pushups
- 7 mile easy run at 8:33 pace
Total Bike Time: 5:33
Total Rowed Miles: 3.1
Pushups: 15 x 20
2 comments:
Love the new blog! Looks great! About running form...have you thought about getting some running shoes that reinforce a mid/forefoot landing (Newtons are great but expensive, Nike free are less expensive)? I heard great things about them! Also, with the short stride I find that focusing on pushing off with my big toe helps a lot (learned this from a running blog). Lastly, you may enjoy "Runner's body" and "Run fast from 5K to marathon", 2 fairly new books! Good luck with the turkey trot. I bet you'll break 21:00!
I have though about changing shoes. I was actually thinking about buying a pair of racing flats. They're pretty minimal, not expensive, and should help with the mid/forefoot landing. I haven't heard of Newtons. I'll have to check them out. Thanks for the book suggestions too. I have a long list of running books I need to read!
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