Ottawa Marathon Training / Week 22

This is my accountability blog.  By writing my progress here, I am staying focused and pushing harder than I normally would. It is also a learning tool as I figure out how this marathon training thing works.

This plan is developed by me, for me. The bare bones of the plan is Hal Higdon’s Novice 2 Marathon Plan with liberal input from Owen Anderson’s “The Science of Running” and Alan Culpepper’s “Running Like A Champion,” with solicited advice from a running friend.

20170410_150910.jpgMonday – Planned 60 minutes cycling / 3k Recovery Run

Actual: So here is how it went down.  I wore my workout clothes to the gym with the idea that I was going to use this Recovery Run as a Warm Up on a nearby trail before going into the gym to use the stationary bike.  The execution of this plan was less than desirable.   The run went ok, but I learned an uncomfortable lesson about ignoring bathroom urges.  “nuff said.  Instead of entering the gym I drove home and had a shower and did some laundry.  Cycling didn’t happen and will be rescheduled, but I did do a couple of hours of hiking through my Dad’s woodlot so there is that.

Tuesday – Planned 10k Easy / Core Strength

Actual:   As always core strength was done with a buddy, so there was no getting out of that.  We went to the gym early and did 30 minutes together on the elliptical.  To compensate for this extra activity I cut my run short. ( 6k)

20170411_142535Wednesday – vVO2Max/ Warm Up/ 5×800 with equal time recovery/ cool down 1 mile

Actual:  Feeling fatigued after working on my feet all day, but I got ‘er done.    The 800m intervals took about 4:30-4:40 minutes, so I can’t complain about that.  Not my best results, but all things considered it was a great workout.  I’m not gonna lie… I was glad to finish the last interval.

Thursday – 5k Easy Running / Core Strength

Actual :  Today I ran with a buddy.  She was in charge of the route, and tricked me into doing 7k.  Bummer!  Instead of the core strength workout I ate out with my Run Group.  (not exactly an equal substitute… fatten the tummy versus flatten the tummy? )

 

20170417_145112.jpgFriday – Circuit Workout / WU / 400m @5k intensity/ 10x 1 leg bicepcurls/ 45situps/18burpees/15 bench dips/ 400m @5k intensity/ /7@ feet-elevated pushups/12 squat,dumbell press/ 45 lower back extension/ 10@ one leg squat, 10lb dumbbell/ 400m @5kintensity/ Cool Down 3k

Actual : It’s Good Friday.  As a baker, I have been working my butt off this week.  I rested .  I am going to put off this workout for a few days and somehow make it fit  into next week’s schedule.  I did  enjoy a nice hike to the sugar woods with hubby.

Saturday- Rest Day

Actual: After yesterdays unscheduled Rest Day, I knew that I had to make adjustments.  Instead of resting today I ran 2k warmup, followed by one hour of cycling. ( the workout that I missed earlier this week. )

Sunday- 8k Easy

Actual: I ran with a buddy, 11k. #bonusmiles Then prepared Easter Dinner. So much food.!

Summary:

I blame Easter for the chaotic week.  As a baker, I have been working long and hard to prepare for this busy weekend.  In my free time I have been getting ready for Easter Dinner for my family.  ( 23 people)

I skipped one workout and rescheduled another.  As I have mentioned before, circuit/strength workouts are not my strength and I don’t have to look far to find an excuse to not do it.  I don’t like missing a workout. I don’t like rescheduling. Every workout has a purpose and the schedule is designed to flow smoothly for optimum efficiency. That being said , I DID miss a key workout and it WILL be rescheduled early next week. With only five weeks remaining it is critical that I complete each workout as it is scheduled so it does not disrupt the rest of the week.

Total mileage this week. : 43km ( but it feels like more! )

 

 

 

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