Weeks 14-16- Catch up and start of Week 17

So, the past two weeks have been crazy with snow, snow and more snow.  Week 13 did not end on a good note as I never did my evening run on Thursday and did not do my long run on Sunday.  Long runs have been my downfall thus far and I plan on getting back on track this week up until the half marathon coming up in 3 weeks!

So here we go....
Week 14: 3/10 -  Monday called for cross training.  Since I did not do anything over the weekend, I ended up doing a 3 mile run on the treadmill that day.  Unfortunately no pic as I did not bring phone with me up to the treadmill.

Week 14: 3/11 - Tuesday called or 3 miles.  I actually ended up cross training on the stair master!  I like to do the interval setting on this machine. So for about minutes I go at a comfortable speed, the after that I spend another 2 minutes at an uncomfortable speed the after that it toggles back and forth. I find this helps with increasing my endurance. Also during the comfortable speed I don't just walk up the stairs yet spend a minute skipping ever on step and kicking my leg back to get some glut action then spend another minute sort of walking like a duck and putting my toes to the corner of step to activate different muscles in legs.  Yet during the speed interval I don't really have enough time nor breath to that so I just go up the stairs as normal.

Week 14: 3/12 - Wednesday called for 5 miles. Yet I got the gym late and had to head back to work so only ended up dong 3.27 miles....womp womp womp

Week 14: 3/13 - Thursday called or 3 miles.  I ran this on the treadmill yet did not pic as did not have my phone....

Week 14: 3/14 - Friday - I rested...yet did not deserve too....womp womp

Week 14: 3/15 - Saturday - another rest day....yet truly I am with family, running errand, doing laundry....life stuff yet not running :(

Week 14: 3/16 - Sunday - I took a stand and head to gym to do 5 miles.  I actually did do 5 miles yet my phone took the picture at the "summary" screen and I did not realize it.  I also took a picture at 3.42 as this is when my husband called me to tell me the baby needed me....I was thinking I would have to get off yet I called him back about 5 mins. later and he said the baby was cool and could hold of until I was done.  I really did do my 5 miles though :)

Week 16: 3/17 - Monday - Was a snow day here and Maryland! We had about 7-9 inches of snow! So I spent my cross training day shoveling!

Week 16: 3/18 - Tuesday - Called for 3 miles which I did not....work day after a snow day was hard to get out and was just an all around BLAH day.

Week 16: 3/19 - Wednesday - Called for 5 miles which I did on treadmill. Goal was to complete and get a comfortable run in.

Week 16: 3/20 - Thursday - called for 3 miles - which I did on treadmill.

Week 16: 3/21 - Friday -  Technically a rest day, I went to gym and weight trained by doing legs and back. 

Week 16: 3/22-3/23- Saturday - Sunday - Rested as life took over and running took a back seat unfortunately.  What I missed with a 5 mile at pace speed which now standing about 8:45 - 9 min mile for 5 miles I believe and a 6 mile long run.  I do plan on getting out of this rut and getting back to running on the weekends.

Week 17: 3/24 - Monday -  called for cross training which I did on stair master.  Same routine as last week for about 25 minutes and spent  5 minutes doing abs (butterfly crunches - 3 set, 25 reps and side crunches, 3 set, 25 reps.)

So you may have noticed I have not ran outside in while using my nike ipod!  Well it finally went out of commission and I should either have a new one by the end of the week or use a sport watch which I am leaning heavily on. As much as i love the nike+ system, I would prefer to separate my music and my running stats going forward and using a watch which can sync my data to an online tracker might be the best way to go now as I push to really get my training to the next level.

In transformation,

Yvonne

2 Weeks of Catch Up! Weeks 11-13 with a race day PIC!

Week 11 ended with me doing my 3 miles on Friday.  I did take a picture of this as did not bring my phone that day. I do remember however that is was a steady run. This was my makeup run from Monday allowing my soreness from my Monday bootcamp class that week to flush out totally.

Week 11 Saturday I was scheduled to do a 45 minute tempo run yet did not do so as my Mom's last weekend with my son before she headed back to NYC.  She was with me for about 2 months watching Enzo as I transitioned back to work.  She was an amazing help and spent Saturday running errand to ensure she would be all set to go and also getting Enzo's trunk ready for his new babysitter full of his things.  I still have not been able to wake up and get out the door before my day get started...this run could have easily been accomplished between 7am and 8am yet that seems to be the time that my body is fast asleep.

Week 11 Sunday 6 miles....well you guessed it...did not happen on Sunday yet it did happen on Monday! :) I did make up the 6 miles on the start of Week 12 as the weekend was shot with errands.  My ipod did give out however and unfortunately I was not able to snap a picture of this. I did run my lunch time route and this run definitely felt better that the first 6 mile run on this course which I did a couple of weeks ago.  Was able to run the whole time and did not need to stop for a walk break!

Week 12 Tuesday (2/25/2014) schedule called for 6 miles which I did not do as I had ran 6 miles on the Monday. I ended up doing 3 miles that day to shake of the 6 miles lactic buildup :) I did do the radom setting of valleys and hills to prepare my for the 5K race in NYC that weekend!

Week 12 Wednesday (2/26/2014) called for 8 x 400 (.25) which I did do on treadmill. Great speed workout and felt good after completing.

Week 12 Thursday (2/27/2014) called for 3 miles which I accomplished on the treadmill.  Basically at this point I was getting mentally prepared to travel to NYC to run the Washington Heights 5K but on by the New York Road Runners.

Week 12 Friday and Saturday (2/28-3/1 2014) RESTED!!!!!

Week 12 Sunday MARCH 2 - RACE DAY
Race day went really well and I completed the 5k at a pace of 8:27 min/mile.  Really happy I did it under 8:30min/mile. Its a hilly course and was great kick start - and no I did not run with baby Enzo yet he was cheering me on :)

Week 13: Monday (3/3/2014) Was another snow day in the Maryland/DC area! We ended up driving back to Maryland after the race as did not want to get caught in the snow. We got about 5 inches and I spent the day shoveling...that was my cross training :)

Week 13: Tuesday (3/4/2014) I did 3 miles on Treadmill yet did not snap picture forgot phone at work and this was during lunch. I did complete and it was just a comfortable run.

Week 13: Wednesday (3/5/2014) called for 5 miles.  I did head to gym yet really wanted to get some weight training in. So I decided instead to weight train during my lunch break and "shift" the schedule this week doing Wednesday's 5 miles on Thursday and Thursday's 3 miles on Friday's rest day.  So I ended up doing biceps curls, 3 sets of 20 reps each.  Tricep extensions, 3 sets fo15 reps each.  100 squats with a 10 pound kettlebell. I also did abs cycles 3 sets 25 reps and back and sided extensions 2 sets, 20 reps. I also did back flys 3 sets 20 reps and shoulder press 3 sets, 20 reps. In between these workouts I did about 25 jumping jacks to keep heart rate up.

So today is Thursday and I plan on doing 5 miles outside after I get home.  I have not done an evening run in while as we establish our routine with Enzo at night and now getting up early in the morning to get him to the sitter! Its been a great experience though so far juggling parenthood and running and I am loving the challenges and the rewards so far!

Oh, I signed up for a 1/2 marathon in Loudoun County, Virginia on April 13, 2014! Though on this day it will be Week 18: Sunday calling for me to do a 15K race pace (9.3 miles), I will not be that off and hoping to do this half between 8:15 min/mile and 8:20min/mile - a lot of shaving off pace time from now until then! Goals are to take advantage of cross training Monday and pushing the speed during training runs and taking advantage of my hilly environment to get my pace down! 

In Transformation,

Yvonne