Monday: Ran a really easy-paced 5.5 miles. I was still feeling a bit under the weather, but it felt good to get outside and run. After the run, I tried the WOW #3. I added planks and squats and did 5 rounds. Love the tabata style of workout!
Taken from: http://tabatatraining.org
Tuesday: Used this as somewhat of a rest day. Got up and did a nice 2200 yard swim (Endurance-Form #4). I recently purchased the book, "Swim workouts for Triathletes" and I am following the "general fitness" plan right now. My goal is to get 3 swims/week in.
Wednesday: Hit it hard today. Did my first every spin class before school. I LOVED it!! The instructor was surprised this was the first time I have ever tried it. Came home that night and ddid a 10k negative split run. Cooled it down with just under a mile walk on the treadmill and then 20 minutes of stretching.
Thursday: Hit the pool before school and did a 3100 yard swim (Endurance speed #6). This was a fun workout, and I got to swim fast for parts of it! :) Came home and did a really slow 4 mile recovery run and 20 minutes of stretching. The quads were really feeling it today as a result of the spin. It took until Sunday before I felt normal again. I wanted to head back to the Y for a spin on Friday morning, but I was having a hard time just going up and down stairs, so I decided to hold off.
Friday: No morning workout today, but did an easy 3.5 interval workout on the treadmill, and then finished up with a 1 mile cool down walk.
Saturday: My goal when I headed out was to get 8-12 miles in at a nice relaxed pace. As I progressed into the run, I started to feel really good. At around 10 miles, I thought I would go for a half marathon...and try to negative split it. Mission accomplished. I ran a 1:55 half marathon with the 2nd half of it 3 minutes faster than the first half. I felt incredible! I cooled it down with a 2 mile walk around the neighborhood, then came home and did some yoga poses and stretched the legs out.
Feeling pretty awesome after an unplanned half mary!!
Sunday: Headed back to the Y for a brick workout. Did a nice easy 14 mile spin on the indoor bike, then hit the pool for 2400 yard swim (Force #2). Came home and watched the end of the Browns game (THEY WON!!!) while stretching.
I am very pleased with this week. I wanted to get over 80 points this week, and because of the quality workouts I got in, plus getting in my fruits and veggies every day, I was successful! 81.7 points this week. I have found that I am more cognizant of going for a piece of fruit as a snack, instead of the chocolate or crackers I would normally go for. I love fruit smoothies, and will often make my own, or buy the Naked smoothies from the store. My kids and I fight over edamame! How awesome is that??? The best news of all, is that I have lost 4 of the pounds I have put on since my marathon in late October!!! So very pleased. I am hoping to continue that trend through the New Year!
Taken from http://www.jamesbeard.org/blog/eat-word-edamame
This coming week is a recovery week as I get ready to start a new marathon training cycle on the 17th. My goals for this week:
~ All freggies in each day
~ Post to FB each day
~ Do the WOW at least once
~ Stretch 4 times
~ Swim 2-3 times
~ Spin 2 times
~ Run 24-30 miles