Straight Shootin Sunday #3 (9/18-9/24)

This week felt like a giant EPIC FAIL on the training front. While I got 2 solid runs in, I had to work my butt off this week and was just overall exhausted the whole time. And then on my 2 days off, I was in appointments all day. Kinda frustrating week, but I’m looking forward to a much lighter “commitment load” this week so I can get my head on straight for next Saturday’s 10K.

Here was my week, in a nutshell…it’s not great.

Sunday (9/18): Couldn’t log into my training plan online. For some strange reason I didn’t have anything scheduled on this day and was having a hard time logging in to view my training plan. So I made up a workout at the gym. I did 1 mile walk on the treadmill as a warm up at 16:05. I proceeded to the revolving stair-stepper and did 80 floors or 1.65 miles in 21 minutes and sweated my butt off. Literally. I hopped on the spin bike and did 7.35 miles in 30 minutes. Then a cool-down 1 mile walk on the treadmill in 16:45.

Monday (9/19): Rest day due to work. 12.5 hour shift at the hospital.

Tuesday (9/20): 5.5 mile run with a 1.5 mile warm up followed by 10 x 1 minute “pick-ups” at 8:45 pace with 1 minute jogging at 10:00 pace. Cool down for 1 mile. This would have worked out great if my Garmin hadn’t died during my warm up. Yep. So I just ended up running 5.5 miles easy in roughly 51 minutes. UGH. That’s the first time I’ve ever had my garmin die on a run. And of course it had to be this one.

Wednesday (9/21): 4 mins. single step slow warm up, 4 mins. single FAST, 4 mins. double steps, 4 mins. single turned 30 degrees to left, 4 mins. single forward, 4 mins. single turned 30 degrees to right, 3 mins. single forward, 3 mins. double steps, 3 mins. single FAST, 3 mins. slow cool down. I did 37 minutes, 143 floors and 3 miles. Not much improvement from my last attempt at a longer workout on the stairs, but this time I didn’t vomit immediately afterward. I’ll take that as progress? And it’s not killing me very much to do these anymore. In fact, I kinda like the stairs. Shhhh! Don’t tell @SpeedySasquatch!

Thursday (9/22): Rest day due to work. 12.5 hour shift at the hospital.

Friday (9/23): 4.5 miles “EASY” at conversation pace. I did 4.5 miles on the treadmill in 50:10 at 11:06 pace. I was SOOOOOOO BORED on that thing, but I forced myself to take this conversation pace seriously. You know what was most interesting to me about this run? 11:06 is the pace time I came in at for my first 5K 11 months ago. At the end of that race I had nothing left. I’d laid it all out there, thought I was going to die, felt like I was going to vomit, was a heaving mess trying to breathe at the finish line. I jumped off that treadmill Friday not out of breath, feeling strong, like I truly did take it “easy” for me. And I’m calling this run a huge accomplishment, because it proved to me just how far I’ve pushed myself this year and how far I’ve come in such a short time.

Saturday (9/24): Rest day due to work. 12.5 hour shift at the hospital.

Total mileage for the week: 24

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2 Responses to Straight Shootin Sunday #3 (9/18-9/24)

  1. Greg says:

    I think you did a fabulous job of getting some workouts in considering your life schedule. Great job Courtenay. Also, love the Friday workout and the results you’ve gotten so far :)

  2. baldguyrunning says:

    I think you did a great job! Especially considering the fact that you are managing injuries, and you’re working to get strong. I know it’s frustrating because you wish you could do more, but you know me: train smart / not hard :)

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