Friday and looking Forward to Weekend

Was able to pull of my 3 mile run on Wednesday after my long make up run on Tuesday. Though slow I had no issues and did not need to stop.

I also did Thursday's 5x800 workout and decided to shorten my rest period in between sprints. So instead of a .50 rest and then a .50 sprint I rested for .25 (400 meters) and the did my sprints. I did warmup for .50 at the start to before my first sprint. I was able to complete this with 3.3 miles.

So my sprints looked life this:
1. 7.5 at 8 min/mile
2. 7.5 at 8 min/mile
3. 7.6 at 7.54 min/mile
4. 7.7 at 7.48 min/mile
5. 8.0 at 7.30 min/mile I wanted to push the pace more than I had and tomorrow for my 7 mile pace run will aim to stay on pace at 9 min/mile and complete under 1:05 - the goal.

I also did abs, one legged squats and rear back delt rows. I still need to solidify  a good weight lifting routine yet aiming for 3 workout sessions, 3 times a week. Will try and keep it simple for now and also use the machines more so I don't have to thinks to hard or over think the exercises as running is enough for me to think about!

Have a great weekend.

Here's to BRING in 2015,

Yvonne

Overdue Weekend Wrap-Up and Week 6!

I came down with a cold last week which put me on the bench during the weekend. I was able to do Thursday's 35 minute tempo run which amounted to 4 miles and I did make up my 3 mile run on Friday from Monday's unexpected rest day. Both runs where done on the treadmill and sadly I did not run outside at all during Week 5.

On Saturday I did 6.5 miles out of my called for 7 miles as I was running late for a Sarturday night event I made plans to attend, so I had to jump off treadmill as to not be late. I also thought I would make up the .5 miles on my long run on Sunday as a warmup.

So after a long night Saturday I woke up and realized my minor sore through that I had for the the last 2 days made it to a full blown cold. My rule of thump usually is that if I am sick from the neck up I will usually complete my workouts yet from the neck down I am calling it a day. Yet this past Sunday I was not only sick yet really tired and to go for a 14 mile run would have done more damage. So I  rested and thought I would do the long run on Monday. Yet Monday I felt worse and though making it in to work I could not run. By Tuesday morning I knew that if a long run was going to happen I had to rest. So I stayed home and rested the whole morning and afternoon. 

I felt a lot better by late afternoon and though it was raining I knew it was now or never if I was going to get this long run in. Happy to be back on the road I completed the 14 miles in the light rain at a little over a 10 min/mile pace.

OK so I owe you measurements. I am still down about 5.5 pounds and still counting calories though I need to get back on track in jotting my intake down on my app as I have slacked off in recording them.

 

At the start of my 2015 journey I was about 150 pounds and I am now about 144 pounds. My goal is 125 by Marathon day. Waist is 34 inches, hips 40 inches, bust 33 inches, thighs 22 inches (my biggest area needing attention so squats and lunges will be my best friends soon) and arms 12inches.  I will do biweekly "Wednesday Weigh-Ins" and will get a digital scale so can post pics soon.

 

So with Sunday and Monday out of Commission and making up my Week 5 long run yesterday my Week 6 is looking like this (I will not make up Monday and Tuesday Week 6 Workouts and will start from Wednesday's workout)

 

 

4.13   Monday       3 Miles (NOT COMPLETED - SICK)

4.14   Tuesday       7 Miles (NOT COMPLETED - 14 Mile Make Up Workout Done for Week 5)

4.15   Wednesday  3 Miles

4.16   Thursday     5X800

4.17   Friday          Rest

4.18   Satruday      7 Mile Pace

4.19   Sunday        10 Miles

 

Total                     20 Miles and 5X800 speed workout (I excluded the 14 miles as part of Week 5)

 

 

My next race is planned for May 9, 2015 and will be a half marathon! Very excited and looking forward to racing again. What's your rule of thumb for workout when sick - is it a black and white rule or are there exceptions?

 

 

 

Here's to BQ'ing in 2015,

Yvonne





Mundane Monday and Schedule Shift!

This week has past by so fast I seriously cannot believe it's Thursday. Monday went by so fast that my 3 mile run just did not happen. I decided that since I just did not know what happened there I would shift my schedule making Monday rest day and following the schedule starting Tuesday.

I did 3 miles on Tuesday on treadmill yet left my phone so no treadmill picture yet it was a slower pace than what I would have liked and I think it was just the fatigue from Monday catching up with me.

Wednesday I did 7 miles on treadmill as withe such a crazy week I just wanted to get it done and for the first time did not mind doing this run on treadmill rather than outside as I wanted the consistency of staying on pace which I can get better on treadmill and just wanted to zone out sort if and not worry about pedestrians or cars on the streets if DC.

Well the 7 miler ended being chopped as I could not really get settled in and was a bit achy and for the first 1.38 miles was a bit off. I stopped and stretched and continued on finishing up 5.75 miles at a better pace ranging from 9:30 min/mile to 8:00 min/mile. Lesson I am still learning is to stretch better before my run!

So 3 miles today and tempo run on Friday. I will do Friday's run before my day starts to really have a good rest during the day.

Still watching calories and will have weight check in and measurements on tomorrow's  blog. How do you deal with unexpected schedule changes in your day?

Here's yo BQing' in 2015,
Yvonne

WEEKEND Wrap-Up and Easter!

On Saturday I made up my hill training workout which I swapped out on Thursday due the fact I had to work late and ended up doing Satruday's 6 miles on Thursday. I stared with a 1 mile warm up and proceeded to do 4 hill repeats. 

 

My first attempt was really good and I did it in 2:05 (min/sec). My second attempt was 2:06:03, third attempt was 2:06:02 and fourth attempt was 2:13:08. I was sufficiently tired out after that last hill and was very happy to be done!

Easter is one of my favorite holidays and I am glad that I was able to get my long run in before Easter festivities! 13 miles done in about 2:30 hour/min.  I started out pretty slow and realized why Hal Higdon probably does not suggest doing hills before a long run as I had done on Saturday. I chopped up the first 1.68 miles to warming up and restarted the garmin after a bathroom break and some stetching to get into a better pace.

After my breather my pace improved and I finished the remaining 12 miles at a little over a 10:30 min/mile pace.

I spent the rest of day enjoying Easter with my family and having lunch at Red Lobster! I also enjoyed hanging out with my Son in his Easter outfit.  

Week 5 Schedule looks like this -

4.6   Monday            3 miles run

4.7   Tuesday            7 miles run

4.8   Wednesday       3 miles run

4.9   Thursday          35 min tempo

4.10 Friday              REST

4.11 Saturday          7 miles run

4.12 Sunday            14 miles

Total                        34 Miles and 35 minute tempo run

Two things I am grateful for going into week 5 - 1) the weather is finally consistent and looking forward to gorgeous days of sun and breeze during my runs and 2) the Rock Creek Trail which I run just got better as a section that was previously under construction which blocked me from going further into DC is finally fixed and mymy run trail just got longer (so no need to loop as much to get mileage) and is also more scenic! What are you grateful for lately?!

Here's to BQing' in 2015,

Yvonne!

Ahhh...Friday! REST Day is Here!

So happy not to be running today. With the love and challenge comes resting and not thinking of having to run even if it's just for a day.

So Wednesday was a 3 mile run on treadmill. I was really trying to just go a bit faster and completed the run a bit over 26 minutes so now under a 9 min/mile.

Thursday's Hill Training ended up being an unexpected working late day for me so I knew I would not be home in time to run my beloved hill outside my house. So I decided to swap Saturday's 6 mile pace run to Thursday and will do my hill training tomorrow instead. 

I was again able to increase my speed on the treadmill and towards the end of my 6 miles get to 8 min/mile pace for the last 200 meters and finished a bit over 55 minutes.

So at the top of week 4 I am slowly decreasing the time it takes me to run miles on treadmill and definitely feeling the effects of consistent running with better breathing control and settling comfortably into my stride. Also decreasing the time it's taking my body to warm-up and getting into pace faster into my run.

Still calorie counting and staying in range of 1200 to 1500 calories. I have lost about 4 pounds which is on target of my 1 pound per week goal. I will do measurements of biceps, chest, waist, thighs and calves next week and see how these change also along with my weight as these stats are also a good indicator of my fitness as I work towards also building muscle. 

I did not weight train at all this week and will work on a schedule for this to stay consistent. I am prone to shin splints and need to get my quads and hamstrings stronger to help with the impact of running so my shins are not  doing all the work. 

Looking forward to this weekend's training and Easter!

Any Easter plans? Church for me and hopefully get to see some family!

Happy Easter! 

Here's to BQing' on 2015,

Yvonne