When I got home from Minnesota, I mapped out how I’m planning to get from here to Hartford in October. Since I worked with a coach for the past year, I haven’t had to do this in a long, long, time. I forgot how much I actually enjoy it. My favorite training plan comes from Advanced Marathoning by Pete Pfitzinger, but I’ve also have success with a book called Run Faster: From the 5K to the Marathon by Brad Hudson and Matt Fitzgerald. So when I developed my plan of attack, the structure came largely from Pfitz. Run Faster has some unique workouts that I used to enjoy. I compared each week and made a few changes to incorporate some of those workouts. For example: in Run Faster, the authors add short hill sprints to one easy run per week. It’s where you find a short, steep hill and sprint up it for 8-10 seconds, come back down and repeat 8-10 times. It’s a quick and effective way to learn to power up hills. I used to do them regularly, but it’s another habit I’ve since dropped.
To kick off my new plan, I’m starting with a few weeks of easy miles: recovery runs, and general aerobic runs. I have a few shorter distance races starting soon through early fall to keep things interesting and fresh. This week, I had some mileage goals but nothing crazy – mostly, it was just about getting out and running and doing whatever felt good. I took some new fitness classes and got back on my bike, which felt great.
Monday, 6/22 – Rest!
Tuesday, 6/2 – 5 Mile “Recovery” Run + Core
I use the term “recovery” loosely here, because it wasn’t recovery paced. Cassie, my speedy friend, wanted to meet me for some easy miles but we have very different definitions of the word easy! My recovery run range, according to the McMillian Pace Calculator, is 8:20-9:01, but we ran 5 @ 7:51. I felt every second of it. Surprisingly, my legs were fine but it was humid. I felt like throwing up pretty much the whole time. It was fun to chat and catch up, but it took every ounce of energy I had that day! Post run I did drills, MYRTLs, and Oiselle’s Dirty Dozen workout, but I was beat so it was pretty half-assed.
Wednesday – 5 Mile Recovery Run + Strength/Core/PT + Pole Fitness
A true recovery run this time – 5 miles @ 8:25. It felt really, really good! I also ran the first mile in these:
I used to be a Newtons girl, but when I injured my calf last summer I began the hunt for new shoes. I’ve since settled on the Brooks Pure Connect and love them, but I still often miss the feeling of Newtons. I had a brand new, never worn pair of the Distance S sitting at home that I won through our local running store. Problem is, they have a 2 mm heel-toe drop and I’m currently running in a 4mm drop shoe. So, I can’t just go and run five miles in them – I need to break them in sloooowwwwlllyyyy. One mile at a time. I did one mile around the park and was reminded about how oh so good Newtons feel, and then changed into my Brooks for the remainder of the run. Running felt great, and the weather was perfect! I went to the gym after to do drills, MYRTLs, strength, PT, and abs.
Two of my sister-in-laws are getting really into pole fitness classes at a local studio called AirFlex Fitness. They have yoga, aerial classes, core classes and pole classes. I’m certainly not in the market for a new hobby but they were offering a free one week pass to try the studio, and my sister-in-laws asked me to come. They don’t enjoy working out, so I never really gave it a second thought when they would talk about the classes. I was glad they were doing something active that they enjoyed, but I didn’t have any interest in trying it out myself. When they asked me to join them for a class, I knew it was because they were excited to share their new hobby with me so I went to support them.
Let me tell you. It. Is. HARD! Holy crap. I’m so proud of them – they went from doing nothing to doing a kick ass workout. My upper body felt so jacked up the next day – super sore. I’m the most ungraceful person ever. The little spinny moves and the whole trying to walk around the pole looking all cute was probably a comedy act for anyone watching me. I really liked the climbing up the pole portion of the class. I have bruises everywhere from it. I was pouring sweat. I couldn’t believe how awesome of a workout it was! I think I’ll go every so often to spend time with my sister-in-laws, but DUDE. IT’S HARD.
Thursday – General aerobic 7 mile run + Bike + Core
It was hot but not super humid, and I met Kathy for a run since she was at her son’s soccer camp right by my house. It was my first true scheduled non-recovery paced run for the week, and we averaged 7:31 pace! It didn’t feel as hard as Tuesday, but I was sore from the pole class the day before so it also didn’t feel easy. I brought my bike along and did 20 miles in the area. There was some road work that re routed me in an unfamiliar area so I had to stop to look at a map on my phone. It was nice to be out riding, but it seemed to take forever since I had to keep figuring out where I was going to go. At home, I did drills, MYRTLs, and abs.
Friday– 2500 Meter Swim + Pole Fitness + Power Abs Class
After my morning swim, I decided to make the most of the free one week membership to the pole studio and took back to back classes – first an hour and 15 minutes of pole, followed by one of the most challenging ab classes I’ve ever experienced. IT WAS A FULL HOUR. OF ABS. The instructor is ripped and is not joking around, either. OW!! I’m enjoying the classes for sure, and the opportunity to try this came at a good time because my schedule is flexible. No more work for summer, no more coach, no more marathon training (for this week, at least!). My membership is good until Wednesday, but I’m thinking of buying a small class package when it’s over so I can go every so often. I’ve been lifting consistently since the fall and I can’t believe how sore I was over these past few days. It’s an incredible upper body workout. I don’t know how much I’ll be able to fit in as my miles increase, but it’s really good to change things up! And seriously, how fun does this look:
Saturday – General aerobic 10 mile run + Pole Fitness/Aerial Conditioning + Strength/PT/Core
I’d originally planned to run and lift but then my friends and I decided we wanted to take the pole class but try the Aerial class right after – like trapeze stuff! I met Kathy and Cassie early and we had a great run, 10 miles @ 7:32. I felt great and we talked the whole time, but as the run ended I realized something. That was the pace I ran last week at Grandma’s, and here I was running it on a relatively easy run, chatting away. I still don’t know that I have a 3:05 in me right now, but realizing that made me feel like I’m capable of more than what happened last weekend.
Following that, we had another session of learning fun new tricks on the pole…
I swear I’ll stop with the pictures now. It’s just so fun! The trapeze class after was cool – we used the slings and the trapeze – but it wasn’t as interesting as the pole classes. Maybe it was the teacher. The class moved very slowly because they don’t have enough of the slings/trapeze equipment for each participant, so we had to take turns. Though I felt like the pole class was a good enough strength workout, I really didn’t want to skip my scheduled strength training. It was a rainy day, my husband was busy, and I needed to go to the market right by the gym, so I ended up going to the gym to lift, and was glad I did. I’ve been working on doing pull-ups (I seriously have no upper body strength) and recently was able to do one or two of them. I’ve been trying since January with no luck!
Sunday – 5 Mile Recovery Run
I met Emily at Lehigh Parkway to run, and we did 5 @ 8:26. It was humid but cool, so it felt comfortable running. My legs felt pretty fresh. I celebrated Father’s Day this weekend since we were in Minnesota last weekend, and spent the rest of the day in my backyard. We had a clambake – it was so fun!
Swim: 2500 meters ♥ Bike: 20 miles ♥ Run: 32 miles
How was your week? Have you ever taken a Pole Fitness class before? Can you do pull-ups?