Well, I guess New England has decided to skip right over the pleasant Spring weather and head straight into the dog-days of summer.
We officially hit 90 degrees on Saturday and it was brutal. The only saving grace was that the Boston Run to Remember 5-Miler was scheduled for Sunday, when it was only going to be in the high 60s (Race recap comin’ your way shortly!!)
This was the first week back after Delaware where I feel like I finally got back into a groove with workouts. While there was a slight hiccup on Thursday (which I’ll get to), I’m really happy with how it’s going.
Monday – Got up early and went to the gym. I warmed up on the bike for 20 minutes, then did a solid arms cross-training session. Now that the weather’s nice again, I’m working on those tank top arms! 😉 When I got home from work in the evening, I was still feeling pretty energetic so I did a quick 15-minute Fitnessblender abs workout. Now that I’m not marathon training, I finally feel like I have time to get back into these workouts!
Tuesday– 4.5 miles easy. A lot of the running podcasts I listen to discuss the benefits of easy running and so I’m working to incorporate more of these runs into my training. I know for a while there I had fallen into the “faster is always better” mentality, which is completely FALSE. You can read more about how easy running actually makes you faster here, here, and here.
Wednesday – Gym workout again! I did 2 miles easy on the treadmill for a cardio warm-up, followed by upper body on the machines. When I do arms, I generally aim for 3 sets of 10-12 reps of:
- Bicep curls
- Tricep extension
- Chest press
- Lat pull-downs
- Chest flies
Thursday – Speed workout with the Heartbreak Hill Running Company! The Heartbreakers are a local store and running club with 3 locations in the Boston area. I had been looking at their website when I got the email that they would be hosting a packet pick-up for the 5K my mom and I are running next week, and that was when I noticed that they hosted free Thursday night speed workouts not too far from my office. I always feel like I can push myself harder in a speed workout when I’m doing it with a group, so I decided to give it a try. After work, I jogged over to the store where all the runners were gathering. We had a pretty big group of 15-20 people. From Back Bay, we made our way over to the Common where we went through a dynamic stretching routine before diving into the workout –
- 2 x 30 seconds at mile pace uphill
- 2 x 60 seconds at 5k pace uphill
- 1 loop of the Common at tempo pace (This probably took 6-7 minutes)
- 2 x 30 seconds at mile pace
The only problem was that, as always, I got a little too aggressive. I was giving it 100% (probably not a good idea when this is the first serious speed work I’ve done in a while), when I felt my hamstring seize up a bit on one of the uphill repeats. I slowed down significantly on the repeats after that, but it was pretty obvious as soon as I stopped running – definitely a strained hamstring.
It’s probably not a coincidence that I did almost the EXACT same thing a year ago at the first speed workout I went to with my running club, right before I was running the Clearwater Half Marathon. We were doing speed intervals and I was being my crazy, competitive self, going all-out, and BOOM – pulled hamstring. I seriously need to calm down during speed workouts, especially when I’m coming into these intense workouts with zero base.
Friday – Ended up being a total rest day as I monitored my hamstring. I felt pretty sore all over, but the hamstring was noticeably tender. 😦 Ice and anti-inflammatories all day!
Saturday – Didn’t want to risk running, with the Boston Run to Remember 5-Miler the next day, so I went to the gym to just do a bit of cross-training. Plus, there’s AC there, which I was in desperate need of. 🙂 I biked 7 miles and my hamstring felt ok. Then I did some arm stuff, biked another few miles (for a total of 10, but the last 3 were pretty leisurely) and headed home.
Sunday – Boston Run to Remember! Stay tuned for the recap. 🙂