Straight-Shootin Sunday #1 (9/4-9/10)

Life with a running coach has been interesting. I’m going into week 3 now and so far it’s been everything that I was hoping for. I have accountability, someone to plan my life for me (because quite frankly I can’t), and someone to bounce ideas off of and push me in ways I never would have thought to push myself.

Every Sunday I get a 7-day training plan set up for me on www.buckeyeoutdoors.com that is worked around my weekly work schedule. It involves running, lots of cross-training, and now we’ll be starting some core and strength training work as well. I log all my workouts in detail on that site each day and we plan next week’s training plan around how the previous week went. Make sense?

Instead of doing my normal “Mission Monday” posts like I’ve done in the past, I’m going to start a new portion on the blog called “Straight-Shootin Sunday” where I’ll recap what my plan was for this previous week, and give you a some details on how each day actually went. This will add another layer of accountability for me knowing that I have to own up to you all if I don’t get my butt out the door on training days. This will also give you a better idea of what areas I’m specifically working on rehabbing injuries and trying to build up a better base for the future.

So without blabbing much more…here’s this past week in a nutshell:

Sunday (9/4): 40 minutes stationary bike I did 10.13 miles

Monday (9/5):  Revolving Stairmaster 36 minutes alternating slow, fast, single steps, double steps, 30 degrees to the right, 30 degrees to the left, and forward I was very naughty and didn’t do this at all since I walked around the MN State Fair with my hubby for 10 hours that day. Probably walked 3-4 miles.

Tuesday (9/6): 35 minute interval program on the elliptical with varying levels and difficulty followed by 10 minute cool-down walk. I did a 1 mile walk on the treadmill in 16:05 as a warm up. I then did 3.5 miles in 35 minutes on the elliptical with alternating 3-minute intervals at level 5 and level 1. Quads felt tight after this one, so extra foam-rolling was needed. I cooled down with another 1 mile walk on the treadmill in 16:50.

Wednesday (9/7): Rest day due to 12.5 hour work shift

Thursday (9/8): Rest day due to 12.5 hour work shift

Friday (9/9): 30-minute interval session on the spin bike followed by 20 minute cool-down walk. I did a 3-mile walk outdoors as it was GORGEOUS in 48:45. Followed up by 8 miles in 30 minutes on the spin bike at the gym and cooled down with a 1.2 mile walk on the gym track in 20 minutes.

Saturday (9/10): 4 mile run. I did 4 miles outdoors in 37:20 @ a 9:20/mile pace. It didn’t go very well at all. I mentally had the roughest time with this run as I have barely been running at all this past month. Physically I was totally fine. Everything was feeling OK except for a minor issue with a tight quad pulling on my knee. Other than that, I felt like I had a little demon screaming in my ear that I was going to fail at this and would never get back to running like I used to. Very disheartening. But after a few hours post-run, I got my bearings back and let it go. I still accomplished the 4 miles and everything except my mind felt mostly good. This is a huge improvement! I’m thankful I was able to complete it.

Total mileage for the week: 31.7

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