Straight-Shootin Sunday #11 (11/20-11/26)

Phew! These last two weeks have KICKED MY BUTT!!!! 60+ hours of work in 7 days, plus many more after that and holiday stuff. I’m managing to get all my scheduled training in and then some, so I’m happy. AND for some reason, I have felt so much more energized these last few weeks than I have in a long time. Training is going really well. My runs are getting stronger, I’m going on 3 months of being injury free (THANKS, COACH), and I think my head has officially been pulled out of my butt. I am no longer peeved over the fact that 9:40/mile pace seems to be where I fall naturally.

Good times!

Sunday (11/20): 5 mile run. No watch. No expectations. Just run and do it. I did 5 miles on the gym track in the wee hours of the morning. I just couldn’t get myself to face the sheet of ice along the entire normal outdoor run path I set out on. I didn’t want the added stress factor of trying not to fall and break a leg getting in the way of actually running for fun. The track wasn’t very busy, it was nice and warm, and I even got to chat with a few fellow runners along the way. Nice pick-me-up. I ran 5 miles in 47 minutes.

Monday (11/21): I was given the option of a 4-mile run or 50 minutes on the bike. Would you believe it? I chose the bike!!! I did a 1.5 mile walk on the treadmill to get the legs warmed up and then did 12.15 miles on the bike in 55 minutes. I doubled my normal resistance level and was able to keep the pace pretty steady as usual. Felt super good.

Tuesday (11/22): Revolving Stairmaster for 26 minutes doing intervals of fast, slow, side steps, doubles, etc. Followed by 25 minutes of intervals on the elliptical. I did a 1 mile run in 9:00 on the treadmill as a warm up and to break in the orthotics. This breaking-in thing is taking a long time.  Followed that up with 2.17 miles and 101 floors in 27 minutes on the stairmaster. I did 2.6 miles in 25 minutes on a new elliptical at the gym. LOVE IT. I then did a 1 mile cool-down walk on the track in 17:23. I came home and did 25 minutes of Biggest Loser Yoga and I actually LIKED IT! This was a HUGE work out day for me and it went really well.

Wednesday (11/23): Rest day due to work. Worked 12.5 hours at the hospital.

Thursday (11/24) THANKSGIVING: Rest day due to work. Worked 12.5 hours at the hospital.

Friday (11/25): 5 mile run. No expectations. No watch. Just run. I ran 5 miles in 48:04 with an average 9:36/mile pace. I’ll take it. BEAUTIFUL weather. 50+ degrees. I ran in shorts and a t-shirt and I’m less than a week out from the first of December. Unheard of.

Saturday (11/26): Leg strength exercises. Squats, lunges, Step-ups, box jumps. Followed by 20 minutes EZ on the bike. I did 3.1 miles on the new elliptical I can’t seem to get enough of. Did 2 miles slow on the treadmill in 21:00 just to break in orthotics and warm up for leg strength stuff. Did 20 minutes of leg work and my quads are SCREAMING. Followed by 4 miles in 20 minutes on the bike at a very low resistance level.

Plank work was done on Tuesday following yoga and core work was done on Friday.

AWESOME WEEK!

Total mileage for the week: 39.52

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