I have been meaning to write a blog post for weeks now and meaning to give everyone a training update for Boston, but if we are being honest, during busy times blogging is the first thing to go for me. So, apologies for my absence!
Anyway, I will take you through the last two weeks because they were good ones 🙂
After taking all of November and December to heal my runners knee, it has finally been better and I have felt strong the last couple of weeks!
January 1st- 7th: Week 1
Monday: 7 easy miles (9:20 average) & TRX
Tuesday: 5 miles easy at lunch
Wednesday: 2 mile warm up – 5k time trial (19:30)- cool down (6.5 miles total)
Thursday: 45 minutes yoga & abs/hamstring exercises
Friday: 4.5 snowy miles with Lyla
Saturday: 50 minutes of yoga
Sunday: 16 hilly treadmill running miles
Total: 40.5 miles
January 8th-14th: Week 2
Monday: unplanned rest day
Tuesday: 7 easy with strides & planks
Wednesday: 2 mile warm up, 4 miles at tempo (6:40, 6:53, 6:59, 6:45), 1. 25 cool down (7.25 miles total) & 40 minutes of AM biking and rolling
Thursday: 5 easy miles at lunch
Friday: 5 easy with Lyla & planks
Saturday: 7 easy, 8 miles at tempo (7:27, 7:28, 7:11, 7:17, 7:08, 7:09, 7:17, 7:15), cool down to 17.5 miles & foam rolling – this weather was crazy windy and 20 degree change – mentally tough
Sunday: yoga & mini strength routine
Total: 41.75 miles
January 15th- 21st: Week 3
Monday: 4 miles easy
Tuesday: 2 miles up, 8×800 (2:58, 3:12, 3:01, 3:10, 3:05, 3:16, 3:07, 3:22 – all on rolling terrain), cool down for 8.1 miles total
Wednesday: 2 snowy miles (can’t resist a snow day!) & yoga & strength
Thursday: 10 snowy hilly miles
Friday: Rest day, cross country skiied at lunch
Saturday: 20 miles easy & 25 minutes yoga
Sunday: 6 miles easy & yoga & planks
Total: 50.1 miles
January 22nd- 28th: Week 4
Monday: 5.3 miles easy
Tuesday: rest day!
Wednesday: 4 miles easy, 10×20 seconds fast with 60 second recovery, cool down for 7 miles total
Thursday: unexpected rest day
Friday: 4.56 easy lunch run
Saturday: 15 hilly miles in south berwick & 1.5 mile walk jog with Lyla (slipped and hit my knee)
Sunday: 6.7 miles easy – called it quits because knee was sore from yesterday’s fall
Total: 40 miles
So far it has been a solid January, although I am hoping my knee stops hurting. I just got it to a good spot, but I can’t control that. You can be cautious like me and still fall on ice, clearly.
I have also been practicing fueling on my runs a lot lately. I have been drinking generation ucan before my runs and using rungum and maple syrup gus during my runs, it has been going well! Treadmill long runs are perfect for practicing fueling.
The next couple of weeks I have some exciting workouts coming up, crossing my fingers my knee allows me to do them.
Side note, when I know I took enough time off between hard training, its when I honestly feel excited for all the workouts and all the training, it’s not just a grind, it makes my day!
Thanks for following my journey!