Weekly Training Recap: Feb. 10-16

February 18, 2014

“Nothing is ever wrong. We learn from every step we take. Whatever you did today was the way it was meant to be. Be proud of you.” ~Unknown

It’s amazing the difference a week can make, isn’t it? Two weeks ago, I had a training week filled with a handful of excuses and a few poor choices sprinkled in. It was a week I was ready to quickly forget, but it also made me smarter and stronger. Because the bad weeks fuel good weeks and good choices moving forward. And that’s exactly what happened this past week.

Despite the second snow storm in Atlanta in a 2-week span, I had an excellent week of training. Even though my weekday workouts had to be done indoors due to all the snow and ice, I pushed hard and relentlessly focused on my goals. With less than 2 weeks to go until the Albany Marathon, here’s how last week’s training went.

Weekly training recap on runladylike.com

MONDAY
REST

TUESDAY
5.5 miles of speed work: 1-mile slow warm-up + 10 minutes of dynamic stretching, 7 x 800 meters at 6:35/mile pace with 90 seconds to 2 minutes of slow recovery between each and a half-mile cool down. I walked for another 1.25 miles after finishing this to cool down + static stretching.

sNOw excuses
sNOw excuses: When there’s snow and ice on the ground in Atlanta, I hit the treadmill for my weekday runs.

WEDNESDAY
15.82-mile bike ride on the trainer followed by this arms and core workout from She’s Wicked Healthy

Arms and core workout
Photo source: http://sheswickedhealthy.com/2014/02/10/wickedhealthyweek3/

THURSDAY
7-mile tempo run on the treadmill with 5 miles at half marathon pace (~7:40/mile pace)

FRIDAY
Brick: 10-mile bike ride on the trainer immediately followed by a 2.5-mile run outside at 7:55/mile pace
This was the first time I was able to run outside in 3 days thanks to melted ice. Hooray!

Weekly training recap on runladylike.com
Even though there was still snow and ice on the ground, I was wearing shorts and a tank top for this outdoor brick run. The Atlanta weather has commitment issues!

SATURDAY
21.5-mile hilly run at 8:49/mile average pace. The wind was blowing at 15 to 20 miles per hour which made this run extremely challenging. I had company for the first 11 miles but had to run the rest by myself. I took a wrong turn at mile 17 and ended up running about 1.5 miles farther than planned. I may have eaten some mac n’ cheese with dinner. Just sayin’.

SUNDAY
75 minutes of upper body strength training and abs (P90X chest, shoulders and triceps workout followed by P90X abs)

I spent the rest of the day on Sunday riding bikes with Mr. rUnladylike. We rode about 12 miles on our hybrids around town. The snow transformed into a 60-degree F. day and we took full advantage of it.

Weekly training recap on runladylike.com

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How did your training go last week? What is the weather like where you are training?

Comments

Jojo @ RunFastEatLots

You’ve got some bipolar weather! It’s been COLD and SNOWY for the past week. It snowed again last night and the kiddos has a 2-hr delay. Hoping for warmer weather to melt the snow so I can go out and ride soon!

Kimberly @ Healthy Strides

Great week! You definitely earned some mac and cheese for going an extra 1.5 on that long run. You are stronger than I because I think I would cry. A lot.

rUnladylike

Haha. Thanks, Kim. I did consider crying for a minute when I realized I had to turn around and run 4.5 miles back in the opposite direction. xo

Kim W

Strong work!! I totally sympathize about the wind on Sat….I ran the Reagan Half Marathon and it was like running into a wind tunnel! I just kept focused on getting to the turn around….
Figuring we earned warrior points that morning!

rUnladylike

Awesome job pushing through the wind in your race, Kim! The hard ones we fight for are sometimes the most important and memorable, regardless of the time. Congrats!

Alexis @ funrunning4life

Good for you for getting right back on the horse! I had an off weekend, so it’s good to see other people brushing off less than stellar weeks and getting right back into it.

Leslie @ Triathlete Treats

Great week! You are going to feel that much more confident going into Albany after doing the extra 1.5!! 🙂
My training was good. Snow and slush at the beginning of the week. Had a couple of good dry midweek runs. A brick work out in the pouring rain! 🙁 Overall feeling pretty good!

rUnladylike

Nice work, Leslie!!!

Ashley @ Brocblog

My training last week was pretty solid, hearing about all the crazy weather around the US made it another week that I was thrilled by the consistency of socal weather!

Angie

Great training week Jesica! I definitely would have splurged on something after going an extra 1.5 miles! You rock! My training week for my HIM went well. I live in Philadelphia and the horribly cold and snowy weather has forced me to do all of my biking on my trainer, although I get outside for my runs as I hate the deathmill! And I noticed my runs on dry roads are considerably easier now when there is not 3″ of snow and ice! Good luck with the rest of your training!

Runner Girl Eats

Great job sticking with training during Snowpocalypse! I wouldn’t even know what to do in that weather 🙂

Lacy @ Running Limit-less

That looks like a great week! The weather here was crazy too. I on the other hand didn’t make it for a run 2 of the days due to the ice and no treadmill meant no run. 🙁 Making up for it this week though for sure. Hopefully this week will not go crazy weather wise.

Laura @losingrace

Killer training this week, like seriously! Love that hilly long run too, which race are you training for right now?

rUnladylike

Thanks Laura. You are rocking it yourself! I am running the Albany Marathon on March 1. Just 10 days to go 🙂

Alice

I looooove mac and cheese!

I really like that arms and core workout – think I’ll work that into my weekly routine if you don’t mind!

We’ve had extremely windy weather in Dublin this week but NO rain which was fantastic. I was rocking the spin classes though – they make me sweat like nothing else 🙂

rUnladylike

Hi Alice! It sounds like you had an awesome week! Great job getting through the wind and your spin classes. I love that arm workout too! Rock it! 🙂

Kristen L @ DYL

Solid training week — Way to stay strong during your long run even with tough weather conditions. It will make you even more prepared for your marathon! Good luck with the rest of your taper!