Weeks 04 and 05 seem to have vanished into the ether. Week 04 was a rest week, and then during week 05 I had some personal issues and some physical problems (took my bad neck to a chiropractor, and then was loathe to overwork it after he’d ‘corrected’ it) which combined to kind of wipe that period of time off of the map. No matter now; I’m back on it and looking at the Warrior Dash (Ohio II) coming up on 26 August as well as the Marathon Relay on 29 September.
Monday: I went to the gym and did a 12 min BodyRock to warm up. I didn’t use a video; instead I planned out a workout using moves I already knew: 3x(4x(50/10))
- Sumo Squat + Knee Lift with a 12 lb medicine ball
- Forearm Plank 5 sec + leg hops + 17lb kettleball drag
- Sit Squats + 12lb medicine ball
- Pushup + Toe Touch + Burpee Jump
I hadn’t really realized how much easier BodyRock was getting when I was doing one per day; I haven’t done one in over two weeks and it was harder than I remember! After that warmup I did weights: squats, shoulder presses, lat pulldown, weight-balanced pull-ups, and the ab chair. I was exhausted afterwards.
Tuesday: Tuesday I did some speedwork: negative splits on a ~4mi road run. My Garmin footpod and my iPhone GPS disagreed on this run: the Garmin FR60 said I was about 10-15% slower than the GPS. Normally when they disagree, I err on the side of caution and go with whichever form of measurement says I am a worse runner (so that I’m not setting my expectations too high). However, in this case, I really feel like the GPS was correct. It tracked the entire run without losing signal, the road I ran didn’t have a lot of tree cover so I am pretty sure it was getting signal, and I do know the footpod needs to be calibrated soon. Plus, in terms of effort, I felt like I was going faster than the footpod said – and it was good effort, the kind that said you’re running better than you think you are, not the bad kind of exertion level where it’s hot as crap and I feel tired.
So if I go by that, I did 4.8 miles total (because I was following the footpod which was underestimating my speed), going from ~11:30/mi pace up to 10:00/mi pace. I kept with negative splits, too: each mile was faster than the last. It felt good.
Today I am very, very sore. Especially in my legs. I did bring my gym bag, because I am hoping to get into the gym to do some ab work, if nothing else – but if I am too sore, I’ll take today as a rest day. However, I’m going to visit my parents this weekend, so I would like to get one more workout in before I head up there.