Hubby is working today and we all had a great day together yesterday. Today the kids have friends coming over to play, and we'll go to church in the evening. As far as training goes, let me back track to Friday night. After running the easy 4 miler in the morning, I decided to do a series of push-ups, sit-ups and leg raises before bed. I did 3 rounds of 15 push-ups, 20 sit-ups and 10-15 leg raises for each leg (to help strengthen the piriformis and glute muscles). Strengthening my core has been a tremendous help in preventing injury during this marathon training cycle, and I'm going to continue core strengthening and Cross Fit after Boston.
The weather was incredible yesterday for my track workout, although it was a bit warm; upwards of 80 degrees. I ran to the track for warm up and my legs felt heavy, but loosened them up with 4 x 100 strides and some stretching.
The prescribed workout was this:
4 x 1 mile repeats at Cruise Interval Pace of 7:14 w/ 2-3 minutes recovery between intervals, followed by 2 x 800 repeats at Speed Interval pace of 3:20 with equal amount of recovery time (i.e.: recover for the same amount of time it took to run the interval).
The actual workout turned out like this:
4 x 1 mile repeats in 7:04, 6:58, 7:03, 6:58 with 2 minute recovery in between. Those were too fast (run at my 8K race pace), but I didn't feel like I was going all-out. I'm happy that I didn't feel pain during those intervals.
2 x 800s in 3:12, 3:19 with 1 minute recovery between them. I realized after the fact that I didn't recover long enough and that's what caused the time of my 2nd interval to drop by 7 seconds. Oh well, the first one was too fast anyway and the 2nd one was almost right on, so it worked out.
After it was over, I ran home for the cool down.
I've been rolling on the foam roller and stretching every night and both have really helped take care of post workout soreness.
TOTAL MILES: 7.5
5 comments:
You are going to be soooo ready for Boston! Just think, you'll get to run up Comm Ave instead of the carriage road along the side like I do. I can't believe it's only a couple of weeks away.
Look out, Boston! :)
BTW - do you always do the CF warmup? i.e. did you warmup before you did the pushups/situps/leg raises ??
Thanks Pika! I'm so excited to be going! I hope I'm ready.
Hi Makita, I usually do at least the Samson Stretches. That's how I warmed up for the recent push ups, sit ups and leg raises. If the WOD calls for situps, back extensions or pull ups, I'll modify the warm up. But that's just me. I'm not super hard core w/ CF yet.
What is a foam roller? Stretching is my weakness, I need to stretch more. Any suggestions?
By the way, reading about your workouts is inspiring me.
Hi Billy, there is a pic of the foam roller on the side bar of my blog. Here's a link to a website w/ more information. http://www.power-systems.com/nav/closeup.aspx?c=3&g=1299&Foam/Rollers
For running, I focus on stretching my hamstrings, calves, and lower back and glutes (piriformis muscle). I also stretch my hips and quads. Here's a great link with basic stretches. http://www.halhigdon.com/15Ktraining/Stretch.htm
Stretching will help you so much. The looser and more flexible the muscles, the less chance of a pull or strain.
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