Cap City Half : Week Four

Happy Monday!  I hope you all had a great weekend, and got to enjoy St Patrick's Day!  I definitely did, and also had a great week of training.  Here's how week four went- only six more weeks of training to go!

Monday

1 mile / 9:35
I had a busy day, but Dan and I managed to squeeze in a short run together.  It was windy and cold so neither one of us really wanted to run, but we got it done!


Tuesday

7 miles / 8:54 pace
Speed work day, a little earlier this week!  In the Kara Goucher plan, this is always one of my love it/hate it workouts.  It's called ice cream sandwich, and the goal is 2 miles at 15 seconds over race pace, 6 hill repeats, then another 2 miles at 15 seconds over race pace.  Since my goal pace is 8:20, I was planning on sticking around 8:35 pace.  Well, that immediately went out the window because I felt GREAT, and the weather was perfect!  My average paces ended up being 8:12 for the first two and 7:53 for the second two.  The hills were actually a great break and challenge in the middle of the run, but everything just flowed perfectly for this run.

Beat Fitness / 1 hour
Apparently I like doing a strength workout after my speed workout!  I actually felt really good for this workout, and just took it easy on leg exercises.  We did 5 different stations, and spent 7:30 at each one.  The exercises we did were- split leg dumbbell row, banded monster squats, front barbell squat, TRX pull-up, diagonal plank, bear crawl, rower, BOSU ball down/up, leg raise/v-up, hamstring plank curl.  We also ended with a tabata of burpees, star jumps, and crab walks. Great workout!


Wednesday

Rest Day


Thursday

3 mile walk
It was a beautiful, warm day out, so I had to take Selma for a walk outside before my watercolor class.


Friday

Beat Fitness / 1 hour
It was a very special class because Dan came with me!  We were the only two in class and it was a lot of fun.  Great workout with a really intense burn out at the end (squat jumps, lateral planks, jumping jacks).

Saturday

8 miles / 9:20 pace
I met up a little later in the morning for a long run with Jessie, and we did a great job!  Our pace was really consistent the entire time, then we decided to have a fast finish and ended our last mile in 8:09.  Really great run over all!


Sunday

3 mile walk
Recovery walk with Selma at the park.  The weather was great and it was sunny out, so it was a great way to end the week.

Comments

Post a Comment

Popular posts from this blog

Relationship Rules I Broke (and WEDDING PHOTOS!)

Image
Happy Thursday everyone! Today I have a different type of post to share today.  I don't talk about relationships or my dating life much on the blog, but I'm switching it up today!  I got married last Friday, and I thought it would be fun to share some relationship rules that I broke while Dan and I dated. I'll also be sharing some wedding pictures!  We got married at the Butterfly Falls at the Hidden Valley Inn in Belize (more on the Inn in upcoming posts!), and the pictures turned out absolutely amazing.  Since we had a "just the two of us" ceremony, there's not much to talk about the actual wedding.  In lieu of a full post on that, I'll be sharing some background information on our relationship, along with wedding photos and some #ThrowbackThursday pictures.  I hope you enjoy (and I promise- back to running stuff next week!) Guys are immature, so date someone older I've always read in magazines (which, by the way, have the worst datin
Read more

Thinking Out Loud #2

Image
Happy Thursday!  Today is opening night for my musical, and I'm so excited for this week to be over!  I love being in musicals and really love playing my saxophone, but the final week of dress rehearsals and shows is so stressful and exhausting!  I'll be happy when it's all over, but then immediately miss playing again.  I need to find a group I can play with year-round. Today I'm linking up with Amanda  for another Thinking Out Loud Thursday. I want to talk about some of my current favorite shows!  As you'll see, I'm really into reality competitions.  I'm not one for most reality shows, but competitions are my absolute favorite- especially cooking ones!  This is a great time for me, because my favorite shows are pretty much just starting.  I also threw in one of my favorite scripted shows.  Hopefully some of you also like these shows and we can chat about them! First up is a show that just came back for its 20th season this week- Dancing with th
Read more

Towpath Half Marathon Recap

Image
Hi everyone and Happy Tuesday!  Today I'll be recapping my race this weekend, the Towpath Half Marathon.  Overall, I had a great experience at the race and would definitely recommend it!  Before I dive into the mile-by-mile recap, I just wanted to give some overall thoughts and reviews of the race as a whole. The Towpath Marathon features three races- a full marathon, half marathon and 10k.  All three races are in the Cuyahoga Valley National Park, but all run different courses.  The half and 10k start at the Brandywine Ski Resort, while the full starts at the Boston Mills Ski Resort (where the expo is held). The course is mostly on a narrow crushed limestone trail that is relatively flat.  There are a few sections that were paved and a few small walking bridges that provided the only real inclines.  It's really hard to pass people (particularly near the turn where it's two-way traffic) since the trail is so narrow. There are a lot of water stations, and each o
Read more