week: 1 of 16 ~ 5/4/15 – 5/10/15

total miles: 27
crosstraining:
bike x 2
strength workouts: 2
focus/thoughts:
while i am running slow i am trying to focus on my form and see how i can be more efficient. while i was half marathon training i was able to train myself to breathe at a 3 to 2 pattern so that i am exhaling on alternating feet. there is some kind of science behind it, and since i am always getting hurt on my right side i figured it couldn’t hurt 🙂 after focusing on that for a few weeks it is now second nature! surely over the next 16 weeks i can devote some time to tweaking other aspects which will help me come fall racing season.

up first are my arms! this week i began focusing on keeping my elbows bent at 90, my hands relaxed, my swing going forward and backward and not across my torso, and driving the movement from my shoulders. more form tips can be found here. i really covet katie edwards’ form in this altra video. i want to be just like her–fast, hard-working, strong and gorgeous. i noticed that when i was tensing up from a hill or my heart rate was on the upper limit my shoulders would start to hunch and i would clench my fists. in turn, by focusing on relaxing more and thinking about better form my heart rate would lower. so crazy how it is all connected!

looking back at the data i am definitely not straddling the line of 147 bpm, and i think it is because of a couple of reasons. the first being i run so damn early my body is not fully awake enough to even work that hard! the second reason being because i absolutely hate hearing my garmin scream at me when i go outside of the 137-147 range. i am afraid of authority in all aspects of life–even when it comes from a gadget on my wrist 🙂

monday
planned workout: bike
actual workout:
rest day! too busy at work to even take a lunch. it happens!

tuesday
planned workout: 4 miles and strength
actual workout: 0 miles and the core strength workout with 5# weights. 4am wakeup calls never get easier. i totally skipped out on the run 🙁

wednesday
planned workout: 4 miles and 30 minutes on the bike
actual workout: 6 miles and 30 minutes on the bike
course: hilly, paved, some sidewalk
weather: 61*/humid/dark
gear: brooks purecadence 4
how did it go? i tried a new route because i wanted to get in some extra miles since i skipped the run on tuesday. i didn’t realize how hilly it would be, but i will keep it up since it was well-lit and empty.

day1

thursday
planned workout: 4 miles and strength
actual workout: 6 miles and strength circuit
course: flat, paved, mostly sidewalk
weather: 63*/humid/dark
gear: brooks pureflow 3

day3

friday
planned workout: rest
actual workout: 30 minutes on the bike

saturday
planned workout: 10 miles
actual workout: 10 miles
course: sunny south carolina! hilly (450+ feet of elevation gain!) and paved
weather: 70*/windy/sunny
gear: brooks pureflow 3
nutrition: some clif shot bloks and s!caps along the run; no tummy issues
how did it go? such a beautiful running trail, but holy crap is it hilly! remind me never to run a race in greenville, south carolina unless it am doing it just for fun.

day4
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sunday
planned workout: 5 miles
actual workout: 5 miles
course: paved and flat
weather: 70*/windy/sunny
gear: brooks pureflow 3
how did it go? another awesome paved biking/running/walking trail! why doesn’t bowling green have these? this was in north carolina and i ran along side the pisgah forrest. this was my 3rd state to run in this week 🙂 over the past year i have run in 2 countries and 5 states, which isn’t a lot to some people, but makes me feel good about semi sticking to a training plan while out of town! i did have some tummy issues on this run–i will blame the chinese food from the night before!

day5
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