One thing I really started to reflect on this week is how much heart a person can have. When I was watching Ryan Atkins, the winner of the Battle Frog and every Battle Frog event this season I kept thinking this guy has so much heart. He never quits, he always finds a way to conquer the obstacle that is in front of him. I started to think about running and that point where your body tells you to shut it down, the people who fight through that are the ones that usually win or run their best race. My goal for this week besides doing the new plan was to make sure that I keep telling myself "run with your heart". Here is how this week played out.
MONDAY: Recovery run- I did 4 miles at a nice and easy 9 minute pace. I ran around my neighborhood which tends to be a bit on the hilly side, but it made for a great run.
TUESDAY: Speed day- I headed to the track and did a mile warm up, followed by 8x200's with a 200 meter rest in between each set. I finished with a mile cool down. Normally I would do a longer distance but I was reading an article that said doing the shorter speed workouts can actually be a big benefit to distance runners. I am on the fence so far about how it will work, but I am open to trying. I was almost sprinting and I really never got out of breathe, I did however feel my legs turning over a lot faster as the workout went on.
WEDNESDAY: Gym and Strength- I did 4 miles on the treadmill in 33:13. I felt really good and what was once a nightmare to be on the treadmill has actually became one of my favorite workouts. I get to just zone out to my music and I just run. Wednesday's also call for strength training so I did a hour long leg workout.
THURSDAY: Trail day- I headed to Frick Park to hit the trails and ended up running 4.5 miles. I actually ran most of the course that I will be running this week during a race. I will be honest the trail running did not come easy to me. I first realized I need to actually invest in a good pair of trail shoes if I want to get the most out of the trail. Second I realized that I need to actually get a map of the trails, I found it extremely difficult to know what the elevation would be for the up and coming part of the trail. If I know what to expect then I will be able to adjust my speed and how hard I push, but the pro of the unknown is just what I could expect in an obstacle race.
SATURDAY: Gym day- Saturdays will be my cross training and lifting day. Wednesday will be on legs at the gym and Saturday will be used for a total body workout. I did some circuit training and then hit the synergy machine and did some workouts designed to help with grip strength.
SUNDAY: Long Run- Today I am heading out for an 11 mile run. My whole body is sore from yesterday so this should be a challenge. I will have to run with my heart and it will be hard, but I am up for the challenge.
Overall I feel like this was a great week and I am really happy with the adjustments I made in the plan. Onward and upward is the only place to go.
How was your week?
Are you planning on running the Run Around the Square on Saturday?