This was a week of running to kick of my half marathon training. I started with a fun 5.7mi trail run out at Allerton Park. Allerton is one of my favorite places for a race. It is so scenic and peaceful. My husband and I also did the 10k in April and had a great time with both races out there this year. The 5.7mi course is a bit more trail focused leaving it not without its challenges especially when its rained a decent amount the night before, hello mud. The trails were definitely muddy especially down by the river (my shoes are still a wreck) but once I got over the fact that it was going to be a little dicey, my shoes were just going to get dirty and I'd be dodging not only sticks and tree roots but mud puddles, it was really fun. Not to mention, it was a costume race so my alter ego for the day, Dustin from Stranger Things, had an awesome time. And as an added bonus, we lucked out with sunny skies and little wind so that was super helpful.
That 5.7mi Allerton run helped prime me for the actual first week of half marathon training which began on Tuesday and Thursday with a nice and easy 3 miles both days. I have used the novice program from Hal Higdon for each of my halfs and it has always done me right. Tuesday I was lucky enough to run outside and Thursday I was confined to the treadmill due to rain. I usually despise distance runs on the treadmill but I made a game out of it changing my speeds and it wasn't near as bad as I had been telling myself. I'm hopeful that the fall and winter training will be kind to me so I can do most of my runs outside but I'm sure I'll inevitably end up on the treads every now and again. Good to know that with a little mental brainwork I can push through and make it a little fun.
One other thing to keep it real when I say 'run', I do not mean I run the entire thing. I am an interval girl. Intervals are life. I run, then walk, run again, so on and so forth. I mix up my intervals to keep it interesting and manage my pace. For example, I'll run for two minutes, walk two, run one, walk one, and repeat until I've hit my goal. As I progress during this training, I'll bump up the length of time running but always throw in a minute or two of walking after each running interval. I actually find that I can finish faster when I use this interval method versus trying to run without stopping. This trusty practice has helped me through every race I've done without fail so I'm not going to change my methods now.
The remainder of the week was pretty typical. Lots of Bodyflow which was much, much neded after these runs and strength training on Monday, Wednesday and Friday. I mixed up Wednesday's leg day doing exercises entirely with resistance bands. It was a nice switch up from heavy weights still providing a super effective workout.
5.7mi trail run at Allerton Park
Bodyflow/Chest & Back
3mi run/Intermediate Yoga
Bodyflow/Biceps Triceps & Shoulders
As for the details of this week's strength training...
Chest & Back
Chest Fly Machine, 3 sets of 12, 50lbs
Cable Lat Pushdown with Bar, 3 sets of 12, 20lbs
Walking Pushups, 3 sets of 12
Lateral Row with Resistance Band, 3 sets of 12
Good Mornings, 3 sets of 12, 8lbs
Cable Rows, 3 sets of 10, 60lbs
Entire workout with resistance bands/tubes
Lateral squat walks side to side
Step out and in, repeat
Laying Glute bridge with pulse
Kneeling Donkey Kicks
Leg Rear Extension
Biceps Triceps & Shoulders
Barbell Bicep Curl, 3 sets of 12, 30lbs
Cable Tricep Pushdown with Bar, 3 sets of 12, 20lbs
Dumbbell Lateral Raise, 3 sets of 12, 10lbs
Dumbbell Incline Curl on Bench, 3 sets of 12, 12.5lbs
Cable Rope Overhead Tricep Ext, 3 sets of 12, 20lbs
Barbell Upright Row, 3 sets of 12, 35lbs
Cable Cross Body Bicep Curl, 3 sets of 12, 10lbs
Cable Tricep Kickback, 3 sets of 12, 10lbs
Wall Ball Overhead Press, 3 sets of 12, 10lbs
How were your workouts this week? Did you do anything different? Did you find yourself outside of your comfort zone at all? When we push ourselves to our limits or step outside our nice and cozy comfort zone, that's when the real work begins to happen.