Owens Corning Half Training Recap: Week 3

Week three flew by. Unfortunately, in the beginning, my right PF still felt strained from last weekend’s rocky trail run. On Tuesday, I hopped on the treadmill, ran about a quarter of a mile, and decided that the level of discomfort in my foot wasn’t normal or easing up. I opted to finish my workout on the elliptical instead, and since I finished my other three runs without incidence this week – I know I made the right call.

The real MVP this week, though…was my foam roller. Sure, my plantar fasciitis was causing me pain, but it took my foam roller about 2 seconds to make me realize it was probably caused by a super tight and sore calf muscle. Everything is connected.

Also! I bought and tested out a new running watching this week. My first and only Garmin took a tumble in the washing machine a couple months ago and although it miraculously continued to work, it no longer uploaded my runs to my computer. I purchased the Forerunner 235, and I am obsessed, particularly with the ability to plug in specific workouts I need to do during the week. It also gives me a buzz when I’m running too fast or too slow when I give it a pace window I’d like to fall into, and it’s kept me right on track. It’s also been nice to follow my sleep, daily steps, and heart rate.

Post-Pure Barre and long run…I was able to boulder for approximately 5 minutes before my body said, “NOPE!”
  • Monday: 35min indoor biking + upper lifting
  • Tuesday: 5.5 miles* (1h) on the elliptical
  • Wednesday: Pure Barre
  • Thursday: 4.5 miles*, half on the indoor track/half on the treadmill
  • Friday: Rest day
  • Saturday: Pure Barre, followed by a 10 mile long run
  • Sunday: 1 warm-up mile, 4 x marathon goal pace + 15s, 1 cool-down mile
  • Weekly mileage = 20.5 miles running, 5.5 elliptical

*Warm-up first: hip raises, single-leg hip raise, clamshells

I’m linking up Courtney @ Eat Pray Run DC + Holly and Tricia for the Weekly Wrap.

Owens Corning Half Training Recap: Week 2

Things I learned about myself this week: I am more than capable of completing the “scary” workouts (read: not “4 easy miles”). I feel like superwoman when I run 7 miles before work. Running on a severe incline in the gym makes me feel silly for about half a second until I put my head down and just do the work. Boulder, Colorado and the Flatirons are – as always – silly, silly beautiful.

  • Monday: Pure Barre
  • Tuesday: A threshold interval workout*, including 2 warm-up miles, 4×1 mile at 10K pace with 90s rest in between and a 1 miles cool-down for a total of 7.3 miles
  • Wednesday: Pure Barre in the morning and a short Jasyoga recovery stretch before bed
  • Thursday: Strength work* (squats and lunges with weights) and a hill repeat workout on the treadmill (too icy outside to risk it outdoors) – 2 warm-up miles, 5×30 seconds at a hard effort with a walk down in between, and an 1x85s at 5k pace, with a 1.0 cool down
  • Friday: Rest day, traveling to Denver
  • Saturday: 8.5 miles on the Flatiron Vista Prairie Trail in Boulder, CO
  • Sunday: Quick 2.2 mile run around downtown Denver before breakfast
  • Weekly mileage = 22

*Warm-up first: hip raises, single-leg hip raise, clamshells

Overall, I’m proud of this week – particularly fitting in 2 runs while out of town. Saturday’s trail was very rocky for about 6/8.5 miles, and my right foot PF is a little cranky. I’m going to keep an eye on that as I chug through the upcoming week!