Posts Tagged Training
We ran for Boston today – a run at lunch with a friend and a run tonight with the local running store. Runners throughout the world are adding up the miles dedicated to those affected by the tragedy. In a way, this is our prayer. We run for those who can’t, we run to show support, we run because it feels right. And as we run, we meditate on lives lost, but more importantly on the amazing show of humanity and love in the outpouring of support that has surrounded and lifted up those affected in Boston. We will continue to run and we will be strong.
This Sunday is the Kansas Half Marathon, and with everything that has happened, it will have a little bit different meaning for every runner who is there. I will be wearing the Runners United to Remember bib as I attempt to reach a new PR.
I am still working toward breaking that 2:00:00 barrier, so I am aiming to get closer with this race. My previous PR of 2:16:43 was at the Kansas City Half in October. Despite being a PR, it was not my best race, and I believe I can greatly improve on the time. My hope is to finish close to 2:05 and my plan to achieve that is to start running with the 2:10 pace group to warm-up and then increase speed after mile 6 of the race to attempt to catch the 2:05 group. My goal time is 2:06 (10 minutes faster than my PR) and my stretch goal is anything faster than 2:05. I would be ecstatic if I managed to break 2:00, but I’ve never yet managed to sustain the pace required for that amount of time, so not sure I’m there yet.
The weather should be perfect for running on Sunday morning, starting with temperatures in the mid-40s and rising to no higher than 65 that day. I’m planning to wear capris and a tech t-shirt with a long-sleeved quarter-zip to begin the race. I’m going to carry my own water and Honey Stinger Pink Lemonade gummies for my race day nutrition. On my long runs, I’ve been practicing taking one chew about every mile starting around mile 3, and it’s worked pretty well for me, so I’ll stick with that for this race. Here’s my packing/wearing list for Sunday:
- Boston remembrance bib
- Fuel belt & water bottle
- Honey Stinger Pink Lemonade chews
- Garmin watch and HRM
- Running capris
- Long-sleeved running shirt
- Gloves & Hat/headband
- Socks/Sports bra/Deodorant
- Hair tie & Bobby pins
- Brooks PureFlow shoes
- Cellphone & $$
- Banana & Almond butter for breakfast
- Change of clothes for post-race
My plan is to have everything laid out and ready to go Saturday night, so I don’t need to think about anything at the crack of dawn Sunday in time to leave the house by 4:50am to leave town by 5:00am. That will put us at the race start around 6:15am to pick-up our packets and have a nice cushion of time before race start at 7:30am.
The rest of this week’s training will be focused on tapering for the race on Sunday. My plan is to run an easy ~5 miles tomorrow afternoon, do a short but fast 2 miles on Thursday, full rest on Friday, and an easy 1-2 miles on Saturday to loosen up my legs. I’m also hoping to do a little yoga tomorrow or on Thursday. I’ve opted to skip the weights this week to avoid any unnecessary soreness on Sunday. My other major goal for this week is to get enough sleep. I’m off to a bad start, but my goal is to be in bed by 10pm the rest of the nights this week.
I’m sure I’m forgetting something, so I may update this post as I think of other aspects of the race that I need to worry about.
Do you have any races planned? Do you write a race plan ahead of time?
3.04 miles run + 3.07 miles run = 6.11 miles total
There’s no running partner quite like a dog. The uncontrollable joy when you grab your dog’s leash is infectious and is almost guaranteed to get you out of the house to hit the roads or the trails. And who else can we convince to run in rain, snow, sleet, and even a stiff Kansas wind with us? Whether a seasoned runner or a newbie, your dog can help keep you motivated in your toughest moments and be there to share your greatest runs. My dog, Tara, has helped me train for five half marathons. She keeps me going on those tough long runs when I just want to take a break and she races me, pushing me faster, when I’m working on speed. In honor of our upcoming Dog-N-Jog race this weekend, I’ve put together 10 tips for beginning a running program with your pup.
1. Warning: Always Consult a Physician Before Beginning an Exercise Routine
We see these signs and warnings every time we go to the gym or read about starting a new exercise routine, and the same goes for our dogs. It’s a good idea to take a trip to the veterinarian before beginning an exercise program with your dog, particularly if she hasn’t had a complete physical in awhile. Just like in people, we want to make sure there are no heart, lung, or musculoskeletal abnormalities before beginning a running program. Also, ask your veterinarian to teach you how to evaluate your dog’s Body Condition Score to determine if she’s at a good weight, which will be helpful for you to evaluate her condition as you increase your mileage. And if your dog is under two years old, make sure to ask what age it is okay to start running so that the repetitive physical stress does not affect joint and bone development in young dogs.
2. Know Your Dog
It’s obvious from the vastly different physical characteristics that different breeds of dog were bred for different purposes and have different strengths and weaknesses. While our herding dogs and sledding dogs may be able to accompany you on even your longest distance runs, smaller breeds and dogs with flattened faces (e.g. pugs, bulldogs, etc.) may only be able to run shorter distances due to their conformation. It’s important to recognize your dog’s abilities and keep your expectations in line so that you are not pushing your dog beyond his physical capabilities.
3. Start Slowly
If your dog has been a couch potato her entire life, or even if she’s active but has never done any endurance running, it’s important to build up slowly to avoid injuries. I follow the same general rules for building doggy training plans as for people – build weeks increasing no more than 10% total mileage and no more than 10% long run distance interspersed every 2-3 weeks with a step back or recovery week. If you are already running consistently, you may want to plan some runs in which you can run a short loop with your dog, drop him off at the house and then continue on the rest of your run until you’ve built up your dog’s endurance.
4. Be Aware of the Weather
Unlike people who can sweat, dogs use panting as their primary mechanism for cooling themselves. Because dogs are also extremely willing to please, they may push themselves past the point of safety on hot days. If you notice your dog is excessively panting, trying to seek shade, or lay down during a run, it’s time to stop and let them cool down. Tara is fairly heat tolerant for a German Shepherd Dog, so my general rule of thumb is no more than 3-5 easy miles when it’s over 80 degrees F. You will need to find the comfortable point for your own dog, and avoid pushing him beyond his tolerance.
And on that note, if you need water on a run, there’s a good chance your dog does too! For short runs (under 6 miles or so), I don’t carry water and have found that Tara will not drink even if I offer it. On longer runs, especially on warm days, I offer water every time I take a sip. You can teach your dog to drink from a bottle or there are small collapsible bowls you can use that will fit in a hydration belt. Since Tara has never learned to drink from a bottle, in a pinch I will pour water into a cupped hand and let her take a few sips. There’s no need to gorge themselves on water, just enough to quench their thirst.
This is a tough aspect to cover, and could fill an entire blog since such a large percentage of dogs in the U.S. are overweight or obese. Running is a great way to help your pup get more exercise and lose some of that weight, if needed. You may also be helping your dog live longer, as some studies have demonstrated that thinner dogs may have greater longevity. If your dog is already a good weight – something your veterinarian can help you assess (see #1) – you may have to increase your dog’s rations to fuel the extra exercise. Dogs may also benefit from extra nutrition on long runs (10+ miles), but their smaller size means they probably do not need nearly the number of calories that we do, so it’s important to be careful to find an appropriate balance.
7. Strength and Stretch
I’m beginning to sound like a broken record, but just like you, your dog will benefit from strength training and stretching. Cross-training such as swimming, hiking, and tugging can help build muscle strength. You can also use simple tricks such as doggy push-ups, perch training, and backing up to improve body awareness and agility. Learning to do simple stretches and massage on your dog can be a great benefit for them to work out sore muscles.
8. Leash and Potty Training
There are two major training items that can make runs with your dog much more enjoyable. First, is teaching your dog to run properly on a loose leash. I’m not too picky, Tara can run at my side, behind me or in front of me as long as she’s not dragging me around the entire run or constantly crossing my path. I prefer her to run out in front so we’re not stepping on each other on narrow trails, but if she wants to be at my side, who can argue with that? In my opinion it’s easiest to train loose-leash walking then translating that to running. The second major item is teaching your dog to eliminate on command. It’s not a hard thing to teach (simply give the cue you choose every time your dog eliminates) and it saves a lot of frustration on the run. Obviously, when they gotta go, they gotta go, but the less stops the better! Some dogs will catch on to these faster than others, but if you put in the time having both of these “skills” will make runs much more enjoyable. 🙂
9. Observing Your Dog
I’ll never forget the day I was out with Tara and she went completely lame on one leg. She was non weight-bearing, but otherwise happy as a clam. I had no idea what she’d done to herself – there were no yelps of pain, no sudden twists, turns or stops that could have caused it. When I stopped to check her, I found a 3 inch long thorn sticking out of her pad. After removing it, she was back to normal, so we ran home where I was able to clean and more thoroughly evaluate it. It’s incredibly important that you learn to observe your dog for injuries especially through any subtle gait changes. Dogs are so incredibly stoic that they often don’t show us overt signs of pain unless it’s really really bad, so we need to be able to pick up on the little things. Sore muscles or injuries may lead to lameness that requires rest (and possibly vet intervention) for healing. Paw pads are a frequent place of minor and major running injuries, so I try to inspect them daily for any cuts or abrasions. In the summer be aware of the hot asphalt and in the winter, the chemicals and salt used on roads and sidewalks can burn the pads.
10. Have a Blast!
(The obligatory “have fun” tip). Running with your dog is not just a great way to stay motivated and to get fit, it’s fun! Explore new routes, try trail running with your dog, or find a dog-friendly race to do together. Just take the time to appreciate the pure and simple joy that dogs have when they get to go on a run with you. 🙂
What additional tips do you have for running with your dog(s)?
Disclaimer: The contents of this post and blog are my own opinions and should be used for informational purposes only. The information presented here is not a replacement for your veterinarian’s medical advice or care.
30 minutes yoga
New Rules of Lifting for Women Stage 1, Workout A (1/8)
One of my favorite times of the day to run is first thing in the morning – before the sun rises. It’s been awhile since I’ve been willing to brave the freezing temperatures and run before dawn, but this morning I dragged myself out of bed at 5:30am, put on our reflective gear and hit the road with the dog. It was a bit chilly and windy to start, but once I warmed up, I was comfortable.
The best thing about running first thing in the morning is that once it’s done, there’s no temptation to skip that day’s workout. I get to have my entire afternoon free for studying or whatever else and don’t need to worry about trying to fit in my run. Some days, I get to see the sun rise, and you can’t beat that! Though this morning was a little too early, and I was only out till dawn.
Running in the dark does have a bit of a learning curve, and I know it’s not for everyone, but it works pretty well for me. The number one most important thing for me to run in the dark is safety. I do have to run on roads in several places around my neighborhood where there aren’t sidewalks and it’s really important that I’m visible to drivers. I wear bright colored running gear (I’m on a real neon kick right now!) and always wear reflective straps – at least around my waist and usually on my wrist or ankle as well. And just in case something were to happen, I always have my RoadID.
Also, I always take the dog with me when I’m running in the dark and she wears a light so I have a little visibility of the path, as well as a reflective vest, leash and collar so she is visible to drivers and other runners. We both stay alert to our surroundings; Tara is a German Shepherd Dog and is quite good about letting me know if there is something “off” by subtle cues in her behavior – pricked ears or sudden watchfulness. Fortunately, the most dangerous thing we’ve run into is a skunk that thankfully didn’t spray us! Even though we get a lot of strange looks with all our gear, it’s worth it to know that the cars that speed through the neighborhood will be able to see us. Many of the runners and early morning walkers that I see wear all black or dark colors and I can barely see them till I’m about 3 feet away, so I don’t know how groggy drivers could possibly see them.
I do usually stick to areas I know well and have smooth terrain or sidewalks as much as possible so I don’t trip and fall in the dark, but for the most part, as long as I keep my feet picked up it’s not too difficult to avoid falls. I haven’t done much trail running in the dark, but I imagine it would be quite a bit more technical. Sticking to well-kept trails and sidewalks, I haven’t used a headlamp yet, but on a trail run I know it would be necessary. Tara’s little light is not nearly strong enough to provide enough light to avoid the obstacles on the nearby trails. I think I’d like to try a night trail race sometime, they sound like a lot of fun.
I’d like to get back into the habit of running regularly in the mornings before school instead of leaving my runs till the afternoon. It’ll make it easier to fit my shorter weekday runs into my schedule. Also, with the hot temperatures fast approaching with this summer, I expect I’ll be doing a lot more running in the dark or at least early in the morning as I try to avoid the daytime heat and ramp up mileage for the marathon.
Have you ever run in the dark? What time of day do you prefer to run?
4.39 mile tempo run
Yesterday, I had one of the best double-digit runs, ever. The weather started a little humid and mid-50s, but cleared up and the sun came out. I ran with the dog, Tara, as well as three other friends and two more dogs. We started on our usually long run route, but instead of doing an out-and-back as we usually do, we mixed it up and turned off at 5 miles to create a loop through town. It’s amazing how a few miles of new scenery can invigorate a long run. On my shorter runs I routinely switch directions and mix things up with new side streets, but on the longer runs I’ve been doing the same route for quite awhile so it made a huge difference to change the route so much.
I think I’ll try to come up with another couple of courses for double-digit runs over the next few months to keep things interesting. It is going to be even more important as I ramp up the mileage for…wait for it…marathon training! I finally committed and registered for the Richmond Marathon on November 16 in Richmond, Virginia. I am so excited at the prospect of finally tackling 26.2 miles! My friend, Caitlin, and my hubby are going to run it too, so I’ll have plenty of support in my training here in Kansas and my family in Virginia is already on board with being our support crew while we’re on the East coast.
With such a big race on the horizon, I would like to get back into the habit of setting regular goals throughout the year. I only set one goal for running for the year and that was to run 1000 miles, which I am a little behind on reaching with my current monthly totals (197.95/1000). Tomorrow is April 1st, so today seems apropos to start setting some monthly goals.
Goals for April
1. Run 100 miles in the month. I’ve run just under 200 miles for the year so far, so 100 this month will put me back on track for an even effort in the rest of the year for reaching my 1000 miles goal.
2. Do at least 1 day of weight lifting per week. I would like to start one of the New Rules of Lifting programs again. I’m leaning toward New Rules of Lifting for Women because I’m already familiar with all the moves, don’t need any new equipment, and they’re fairly short routines for the first few months while I’m still in school. My plan is to start by going to the gym this Tuesday during my long lunch break.
3. Prepare 1 new recipe per week. I really enjoyed finding new foods to try and meal-planning during my paleo experiment, and would like to continue adding some fresh new ideas to the repertoire.
4. Do at least 30 minutes of yoga per week. My flexibility is abysmal and running keeps me too tight, so I need to invest more time into stretching and flexibility. I think incorporating yoga into my routine will be a great way to accomplish this.
5. Research the possibility of an early summer triathlon. I’d like to find something to fill the gap between my half marathon training and the beginning of my marathon training. If I find a race that is within an easy morning drive, register and organize my training plan.
Do you have any tips for a first time marathoner? Do you set goals for yourself throughout the year?
10.01 mile run
4.36 mile run
There was a time when nearly all of my runs were solo runs, and I “hated” running with other people. Really, I just wasn’t comfortable enough to run with anyone else. I thought I was too slow and too out of shape to be a good running partner, so I never even tried. After being a runner for nearly 7 years, I still do the majority of my runs solo or with the dog, but in the last two years, I have learned how motivating and fun it is to run with a friend and even with a group.
These are my top 4 reasons to run with friends.
Picture this, it’s a cold, gray, and rainy Sunday morning. You have a 10+ mile run planned and you have no desire to drag yourself out of bed. You only do because you’ve scheduled to run with your training partner at 8am. The entire time you’re getting ready to go, you’re hoping that she calls you to cancel, but she doesn’t. When you get to the trailhead, it’s raining just enough that you know you’ll be soaked by the time you finish the run. Your training partner shows up and you get moving. You both joke about hoping the other called to cancel that morning. The run goes faster than you expected even though the sun stays hidden and you really are soaked by the time you get back to the car, you finished your run and it ended up being a pretty good day.
2. Great Conversation
Lots of miles, lots of hours, lots of conversations. All those crazy thoughts you have on a solo run now have a sounding board, grat advice, and feedback. You get the added bonus of looking less like a crazy person because you no longer have to talk to yourself to keep entertained. Nothing is off-limits in a long run conversation and what’s discussed on the run, stays on the run. ‘Nuff said. 🙂
3. Motivation and Mental Toughness
On those days when you need an extra push, you get it. A running partner or training group can bolster your mental toughness. They can support that all important mental will to keep you going or get you through a rough patch.
“You have to want it, you have to plan for it, you have to fit it into a busy day, you have to be mentally tough, you have to use others to help you. The hard part isn’t getting your body in shape. The hard part is getting your mind in shape.”
4. Getting You Over the Hump
Whether it’s a little friendly competition or running with a group that goes a little faster or a little farther, social running can help you take your running to the next level when you’re finding it tough to do it on your own.
This week, all of my runs, except today, will be with friends. I know I will always enjoy my solo runs, but it is a great treat to mix it up!
What do you like about running with others?
9 x 200m hill repeats @ 5K pace (solo)
- 1:01.3 (9:03 min/mile)
- 56.9 (8:43 min/mile)
- 55.4 (8:19 min/mile)
- 54.4 (8:17 min/mile)
- 54.2 (8:20 min/mile)
- 56.3 (8:45 min/mile)
- 52.9 (7:49 min/mile)
- 53.9 (7:56 min/mile)
- 54.8 (8:28 min/mile)
Since posting yesterday about my training plan, I’ve been thinking about the drawbacks of planning.
Something I’ve struggled to learn is to be flexible enough to deal with unexpected and necessary changes to “the plan.” Even though I know in my brain that going out for a 20 minute run is better than doing nothing, it’s hard for me to break out of that mental block that I have failed my plan to run 5 miles or do intervals or hill repeats. Inevitably, in the past, I have ended up doing nothing and juggling other days to try and fit the missed workout.
Flexibility has clearly never been my strong suit, but sometimes life just happens and there’s no reason I should view it as my failing when I don’t make every workout exactly as planned. Plans don’t need to be set in stone, but rather, should be a guide that can be adjusted to meet my needs.
What is most important is that I keep moving forward, not dwell on minor diversions, and make do with the time available.
35 minutes yoga before class this morning
5.5 mile run in beautiful KS weather with a good friend
In my updated training plan, Mondays are for strength training and stretching, so I did a super-short strength routine and a 30 minute yoga routine at home before school this morning. To continue my experimentation with breathing patterns, I chose a DVD yoga routine that focused on breath work. It wasn’t my favorite routine. While the stretches were decent, they weren’t as extensive as I would have liked and the pace was much slower than I prefer. Also, it was primarily sitting and reclining poses, with no standing poses that I can recall, so there wasn’t much variety. I did think it was good to revisit my breathing and work on deep belly breathing without the added complexity of timing it with running, but I don’t think I’ll use this routine again.
For my newly added strength training component, I would really like to get back into weight-lifting. I used to lift fairly regularly, but got out of the habit and let running take over, including only the tiniest body weight strength training. Now that I’ve decided to only run 5 days a week, I think I can fit in at least one day of weights if I can go before school in the morning or during a lunch break in the afternoons. I hope to figure out a good way to work weights into my schedule to start next week. I think this will be a really important part of injury prevention moving forward.
In other news, I am about 99% sure I am going to register for a marathon in the fall, just not sure which one yet. I think it will likely be in October, which means I’ll have to start seriously training in June! That will be about 6 weeks after my half marathon this spring, so I’m also thinking that will be just enough time to squeeze in training for a sprint triathlon. The Topeka Tinman Triathlon is June 15 and has both Sprint and Olympic distance options that might work perfectly into that 6 weeks.
If you’re new to reading, you’re probably learning (especially after this post!) that I am extremely Type A about planning my training. Spontaneous workouts have never worked for me. I used to go to the gym without a plan and I would just wander around doing various exercises with no rhyme or reason. I was constantly discouraged because I never felt like I had any tangible results. I wasn’t improving in my lifting, in my running ability, or in my general fitness; but when I switched to creating a detailed plan for each day and tracking my progress, I was able to achieve my goals in training and see what I needed to work on when the goals were a little more elusive.
Now, I have a spreadsheet to track all of my workouts, which are already planned for the next 7 months (!) and entered in my Google Calendar. After each run or workout, I enter the details into the spreadsheet, which tracks my mileage for the week, month, and year. It even automatically calculates how many miles I’ve put on each pair of running shoes! I get immense satisfaction from inputting all my data, and it makes me really motivated to follow the schedule. I know I’m obsessive, please don’t judge! 🙂
Sometimes, I wish I were a person who could be more spontaneous – who could go out and just run as far and as fast as they can each time and improve, but I know I am not. I’m neither motivated enough to keep myself working without the accountability of my schedule, nor am I mentally tough enough to push myself enough to make progress. So for now, I’ll cling to my detailed training plans and love every second of preparing them and recording my progress.
Are you a planner or are you more spontaneous in your workout regimen?
- Strength (once through)
- 15 push-ups
- 30 crunches
- 60 second wall sit
- 15 triceps dips
- 60 second plank
- 30 lunges (each leg)
- 20 squats
- 30 minutes of yoga (breath work)
In the April issue of Runner’s World, there was an article about breathing technique. My run breathing has always left a little to be desired. As long as I have been running, I’ve not found a breathing rhythm that I feel really works for me, so this article really piqued my interest. The author, Budd Coates, proposes a breathing rhythm that has a 3-2 beat, where you inhale for three footfalls, then exhale for two. By doing this, you alternate which foot you land on with each exhale instead of the typical runner’s 2-2 beat and always exhaling on the same foot. He cites studies that show that injury is more likely on the side that runners normally exhale. The article goes on to discuss how to change your breathing pattern to a 3-2 beat.
I decided that today was as good a day as any to evaluate my breathing during my 5 mile run and try the 3-2 rhythm.
First, I tried to figure out what my current breathing pattern is. I think my years of swimming conditioned my lungs to breathe in a certain way for swimming, and somehow that has carried over into running. In swimming, I breathe on every third stroke, and in running for the most part I breathe on every third footfall (3-3 beat). Frequently, I got out of sync, so I wasn’t consistently exhaling or inhaling on any particular foot. Whether that is what I do naturally or it was a side effect of consciously counting my breaths and footstrikes, I don’t know.
Once I had a decent idea of my natural breathing, I tried to get into the 3-2 rhythm. “Tried” was the operative word there. It was really tough to alter my exhales to be so much shorter. Every once in awhile, I managed to get into the rhythm pretty well and it actually felt pretty good, but it required a ton of concentration just to keep it up for 10 cycles or so. When my mind wandered, I found myself falling back into my normal breathing pattern.
Also, it was exceptionally windy today, with 30 mph gusts that made me feel like I was going backwards and took my breath away. This did not make breath training any easier! I plan to try again on a
non less windy day (let’s be honest, it’s never not windy in Kansas!). I think this is something that will take a lot of time to make it feel natural, but it’s the best argument I’ve ever heard for any particular breathing style. Since my natural breathing rhythm never really felt all that efficient, maybe this one will work better.
Have you heard of breath training or tried to alter your breathing to be more efficient?
5.01 miles run
The packing has begun. I got a lot done yesterday and even more done today. I’ve got one room mostly packed with just a few odds and ends left to take care of. I also started on a second room and have a huge pile of things to donate and three huge black trash bags full of garbage. Curtis also started packing the basement. We only have about 17 packing days left and I’ll be working 12 of those days. Crazy.
What with packing all day and a phone call that upset me a bit, I didn’t feel up to going to the gym. I am trying to have some genetic testing for a hereditary type of cancer that I am at risk for inheriting and the doctor’s office is not on top of things. I had to call the insurance company and speak someone who knew nothing about this specific test and I think he just told me what he thought I wanted to hear. Finally, I was able to find a number for someone at the insurance agency who deals with this test specifically, so I’m hoping that things will be ok. I’m waiting for some paperwork in the mail, but fingers-crossed things are taken care of now. I just want it to be over with and get the results!
Needless to say, I was a bit emotional yesterday and a workout probably would have made me feel better, but I opted to stay home and go to the gym this morning instead. Curtis and I both went to the gym and it was surprisingly busy for a Saturday morning, but fortunately, after our warm-ups both squat racks were available for use. I did NROLW Stage 5 Workout B:
A. Barbell Romanian deadlift/bent-over row – 4 sets of 4 reps with 120s rest @ 100 lbs
B1. Partial single-leg squat – 4 sets of 4 reps with 120s rest @ 1st @ 20 lbs, 2nd/3rd/4th @ 22.5 lbs
B2. Wide-grip lat pulldown – 4 sets of 4 reps with 120s rest @ 95 lbs
C1. Back extension – 4 sets of 4 reps with 120s rest @ 35 lbs
C2. YTWL – 4 sets of 4 reps with 120s rest @ 12.5 lbs
D1. Swiss-ball crunch – 4 sets of 4 reps with 120s rest @ 12.5 lbs overhead
D2. Hip flexion – 4 sets of 4 reps with 120s rest @ BW (Prone Jackknife)
D3. Lateral flexion – 4 sets of 4 reps with 120s rest @ BW
Then I did intervals:
1 min @ walk 3.5 mph
2 min @ run 12:00 min/mile
1 min @ run 6:40 min/mile
2 min @ run 12:00 min/mile
1 min @ run 6:40 min/mile
2 min @ run 12:00 min/mile
1 min @ run 6:40 min/mile
2 min @ walk 3.5 mph
1 min @ run 6:40 min/mile
2 min @ walk 3.5 mph
1 min @ run 6:40 min/mile
1 min @ run 12:00 min/mile
5 min cool down
I wanted to add another interval to the normal HIIT prescribed by NROLW. I needed more recovery than usual today and had to walk after the 3rd and 4th intervals. I think I may have been a bit dehydrated and that probably played a role. My heart rate got up to at least 200 bpm during the 3rd interval, so I made sure to recover to the 150s range before beginning the 4th and 5th.
I might break the rules and do another workout tomorrow evening. It will be more than 24 hours rest so I think it’ll be okay just this once. I’ll play it by ear tomorrow if I’m overly sore, but I expect I’ll be able to do the last workout A of the phase.