Week 4: January 28-February 3, 2013 (for the San Diego Half and Full Marathon)
4th week of Mesocycle #1
Monday: LAZY, LAZY, LAZY... i didn't take a run this morning...
working on some applications... something that involves Yoga and Pilates (i'll keep you posted on new developments of 'my feet', as and when they occur)
Tuesday: speed and form session at central park with team urban athletic: 'speed and mechanics'
what: 12 x 150 meters
how: run fast and relaxed, focussing on:
my times: we only took a few times, as we did so many, the body would naturally keep the speed as the distance was repeated.
1st run: 36 sec
2nd run: 35 sec
3rd run: 35 sec
9th run: 31 sec
surprisingly i found this speed session quite fun! it was challenging, with fatigue building each run, and the fuzzy rain getting in my eye. i felt great though. i could feel a big change in my body, and the strength in my legs and feet that has developed over the last couple of weeks. the recovery of my lungs is better, and my breathing is much easier during and after each sprint.
Wednesday: 1 mile @ an easy, conversational paceoh the pain... my body was really really sore, and stiff today, i could barely make it round the mile, and my legs ached badly. i stretched a lot when i got home.
Thursday: 3 miles @ an easy, conversational pace
yay! i ran into Williamsburg ( i usually avoid 'hipster-ville' with my panting, sweaty stomp) but made a nice route, to the park and back, and i felt GREAT!! the weather really helped, it was warm and sunny, with a little wind (none of which was behind me, helping me out), and i was actually having FUN. i would NEVER have said that 3 weeks ago.
oh- i can't wait for spring and summer!
Friday: Yoga class in the afternoon, at yoga to the people, for 1 hour. great stretching, and strengthening my core and upper body.
Saturday: 4 @ E pace. Central park reservoir.
no snow this week, and a much busier morning, with a lot of people out running. the sun was out, but it did feel cold. i enjoyed the running (after about 1.5 miles of pain and anger!) then i got into the rhythm of things. my pace felt slower, and my body a bit stiffer, perhaps from all the stretching at yoga class. happy i made the 4 miles again though.
Sunday: 0 miles. exhaustion. after the run on saturday i worked for 12 hours (2pm-2am) and am now delirious with exhaustion. took a nap through the day and sat down to watch the superbowl in the evening. body was achy and felt uncomfortable sitting for so long.
Total mileage for the weekend: 11 miles
4th week of Mesocycle #1
Monday: LAZY, LAZY, LAZY... i didn't take a run this morning...
working on some applications... something that involves Yoga and Pilates (i'll keep you posted on new developments of 'my feet', as and when they occur)
Tuesday: speed and form session at central park with team urban athletic: 'speed and mechanics'
what: 12 x 150 meters
how: run fast and relaxed, focussing on:
- good posture
- balance- shoulders back and down
- hands and feet do not cross midline
- hands clear the hips during arm swing
- mid foot strike (NOT HEEL)
- drive off the back foot
my times: we only took a few times, as we did so many, the body would naturally keep the speed as the distance was repeated.
1st run: 36 sec
2nd run: 35 sec
3rd run: 35 sec
9th run: 31 sec
surprisingly i found this speed session quite fun! it was challenging, with fatigue building each run, and the fuzzy rain getting in my eye. i felt great though. i could feel a big change in my body, and the strength in my legs and feet that has developed over the last couple of weeks. the recovery of my lungs is better, and my breathing is much easier during and after each sprint.
Wednesday: 1 mile @ an easy, conversational paceoh the pain... my body was really really sore, and stiff today, i could barely make it round the mile, and my legs ached badly. i stretched a lot when i got home.
 |
| this is my little neighbourhood friend. i see this little guy all the time out side our building. he's so friendly and loves being stroked. |
Thursday: 3 miles @ an easy, conversational pace
yay! i ran into Williamsburg ( i usually avoid 'hipster-ville' with my panting, sweaty stomp) but made a nice route, to the park and back, and i felt GREAT!! the weather really helped, it was warm and sunny, with a little wind (none of which was behind me, helping me out), and i was actually having FUN. i would NEVER have said that 3 weeks ago.
oh- i can't wait for spring and summer!
Friday: Yoga class in the afternoon, at yoga to the people, for 1 hour. great stretching, and strengthening my core and upper body.
Saturday: 4 @ E pace. Central park reservoir.
no snow this week, and a much busier morning, with a lot of people out running. the sun was out, but it did feel cold. i enjoyed the running (after about 1.5 miles of pain and anger!) then i got into the rhythm of things. my pace felt slower, and my body a bit stiffer, perhaps from all the stretching at yoga class. happy i made the 4 miles again though.
Sunday: 0 miles. exhaustion. after the run on saturday i worked for 12 hours (2pm-2am) and am now delirious with exhaustion. took a nap through the day and sat down to watch the superbowl in the evening. body was achy and felt uncomfortable sitting for so long.
Total mileage for the weekend: 11 miles
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