Fall training update, New Hope Week 3 – Consistency (more or less)

The third week of what I am calling “serious” fall training had more ups than downs, more hits than misses, so I am counting it a victory by decision – here’s how the points tallied up:

Monday: Rest – Still loving that I start the week with “nothing” to do… can’t get easier than that!

Tuesday:  45 min weight training + track workout  – Another gym day of upper body/arms/chest…by the time I was done, I was having trouble changing shirts to head out to the track 🙂 This was followed by the first real week of speed work and I have to call it a “win”! The workout was 8x300m w/ 100 m walking recovery, with a 2 minute rest and  1x800m final lap; I ran what felt like a good effort, and when I checked my data later, I found that most of my intervals were at 7:00 to 7:30 pace, much faster than I had imagined! I book-ended this workout with a 1 mile warm up and a 2 mile cool down, for a total of 5.5 miles for the day.

Wednesday: Rest – Needed this off day this week, delayed onset soreness was kicking my butt 😦

Thursday: 30 min weight training + 3 mi tempo run (1 mi easy, 1 mi GP, 1 mi easy) – I had to squeeze this workout into the schedule, because I got a last-minute call to help with a city inspection at another jobsite at 7pm; so I told my trainer I would just “freestyle” it and get with him later in the week. I chose to focus on legs, so I did leg curls and extensions; hip abductions and adductions; leg presses and calf raises…whew!

I did this week’s tempo run on the treadmill (not my favorite, but expediency was the rule of the day). I cut it short, with a one mile warmup, one mile at GP, and one mile cool down. Next week I hope to extend to five miles total, with 3 at GP – got to get those numbers up there!

Friday: Rest – I woke up early with a terrible migraine, so there was no going to work; I spent the day in bed sleeping through the worst of it. By evening I was functional, but decided not to push it with a run.

Saturday: Rest – Since all of Friday was lost, and Saturday started off with me being light-headed and nauseous, I extended the rest interval another day – run away and live to fight another day :/

Sunday: 8.9 mi trails (13:20/mi avg) – I went out with the intent to atone for all my lost miles, and I think I did a pretty fair job of it! My first loop on the trails was kind of laid back, just enjoying being out in the dark, alone, with no one but the bunnies I kept scaring into the tall grass for company 🙂 On the second and third loops, I made it my business to keep up with the “fast” runners in our group; I surprised myself by being able to keep up and hold conversation the whole way…maybe I need to start thinking of myself as one of the fast runners too!

The day’s total also includes a special event, the #HATR #beermile…for the uninitiated, a beermile is a run where each participant must consume a 12-oz can of beer, minimum 5% alcohol, at the start of each of 4 laps on a marked 1/4 mile course; if you “vent” once, you must run a penalty lap, the second time is a DQ. I certainly did not “win”, but I did finish all 4 beers and all 4 laps, and a great time was had by all!

Summary: Planned – 5 runs, 20-ish miles, 3 strength training days; actual – 3 runs,  17.3 miles, 2 strength training days

While none of the last three weeks has been letter-perfect in execution, I can say that I am very well satisfied with the level of consistency I am maintaining…I am getting out there on a regular basis, I am getting nearly the mileage I want, and I am getting a variety of workouts each week. I feel quite confident that I will be able to attain most, if not all, of my goals for the fall, and in any case, I know I will be further along in my overall fitness than if I had done nothing – and that counts for a lot!

 Do you struggle with “less than perfect”?

What tips do you have to share on coping with the balance between “what could have been” and  “what really is” ?

I’d love to hear from you!!


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