Welcome to my first week of training for the Bremen 10K. Every week my modified FIRST training plan calls for: one speed training workout, one tempo run, one long run, and two days of cross training. This is my first try at a training plan that limits the mileage, increases the intensity, and incorporates cross training. I’m hoping it will lead to fewer injuries, happier knees, and faster times. (I guess we’ll find that out in October, huh?) So here’s what happened this week:
- Monday, cross training: 45-minutes of yoga, focusing on balance. It was good to get my muscles stretched out, and I was happy to see some progress in some of the poses. (Although Warrior Three seems to be my archnemesis.)
- Tuesday, speed work: My plan: warm-up, 8 x 400m @ 2:09, cool-down. While I never actually was able to hit 2:09 for 400 meters, I came pretty dang close: 2:12, 2:11, 2:10, 2:19, 2:12, 2:10, 2:14, 2:11. It really helped that I had pre-programmed my workout into my Garmin. Not only did I not have to count my repeats, but my watch beeped at me to let me know if I was running too slow, too fast (yes, it did happen!), or just right. What an awesome training tool! The workout itself was tough, and I had tight quads for a couple of days afterwards.
- Wednesday, cross training: I did some cardio + leg work by combining the Shred Level 2 workout with the Jillian Michaels’ Killer Buns & Thighs (dumb title, killer workout) Level 1 workout. An hour of intensity that did not help relieve the stiffness in my quads.
- Thursday, cross training: The Shred Level 3 workout.
- Friday: Rest
- Saturday, tempo run: 2.5 miles, around an 11:11 pace. I was supposed to do a 3-mile tempo run (plus warm-up and cool-down). I’m guesstimating my pace and distance to some extent here because I was in Weimar for the weekend and my Garmin couldn’t find the satellites quickly enough for my impatient self (hey, I had a wedding to attend!).
- Sunday, long run: 4.5 miles at a 12:13 pace. On the hottest day of the year so far, I had planned a 6-mile run in Weimar. Instead what happened was: a late start at 10am, soaring temperatures, chatting with running buddies, and some walk breaks. Not my best or longest run ever, but it was a great way to enjoy good company and Weimar’s scenic parks.
So, kind of a mixed bag. I’m pleased with my speed workout and getting in all of my cross training, but I’ll have to work on sticking those tempo and long runs this week.
That’s it for last week! What were you up to?
I couldn’t believe how hot it got this weekend in Germany! Respect for getting out there and running anyways. Good luck with your training!
Yeah, I guess I knew cognitively that it was going to be hot last weekend, but I didn’t really consider how it would affect my running. Oops!
Sounds like your training is off to a good start! Love those cobblestones, but they must have been difficult to run on! I can picture myself totally tripping over them.