This week went pretty well overall. I'm not really getting in enough strength training though. I've got a basic plan outlined for the running, but the cross training and strength portions needs some work. I also only logged 24 miles this week (compared to 50-something last week) so I obviously didn't bike as much as I should have, either.
Monday 1/21/13 - Plan: 3 miles at 11:20 pace. Did: 3.1 mile Snowpocoylpse run at 13:04 pace. Yah, I was a BAMF and ran outside during a blizzard and sub-zero windchills, but my pace tanked.
Tuesday 1/22/13 - Plan: crosstrain. Did: 2 mile run in the snow again at 11:02 pace. I literally ran errands instead of crosstraining, then I shoveled snow for 25 minutes. We'll call that "arms".
Wednesday 1/23/13 - Plan: Tempo 4 MI, inc w/u; 2 MI @ 9:37, c/d. Did this on the TM. My tempo pace was slightly slower but considering I haven't run 3 consecutive days EVER, I'll take it. Overall pace was 10:33 including the WU/CD.
Thursday 1/24/13 - Plan: Rest. Did: Rest. I managed a 10 min Gorilla App workout but didn't get anything else in. Had a small medical procedure in the afternoon and wasn't up to anything else after that other than laying on the couch.
Friday 1/25/13 - Plan Crosstrain 30 min/Strength 39 min. Did: 45 min cycle workout (10 miles) on my trainer before going out for my friend's birthday party and dancing at a concert. I managed to stay pretty much within my calories for the day, too, so I'm calling it a win.
Saturday 1/26/13 - Plan: Run "long" run of 5 miles at 11:20 pace. Did: ran 5 miles in 1 hour (12 m/m pace). This run basically sucked for many reasons. I tried out some different intervals but mentally I wasn't in the right place and I think my fueling and lack of hydrating on Friday also hurt me. Last week I had a great long run but this week it sucked. Sometimes runs just do that.
Sunday 1/20/13 - Plan: I didn't have one. Did: another rest day. I probably didn't need it but the day got away from me. I did manage some rolling and stretching, but mostly I went to church, hung out with girlfriends, and watched a movie. It was a good day.
I think looking at this week, I know I shouldn't run 3 days in a row again and I should make sure I fuel better for my runs, but overall it was a decent week. I'm looking forward to logging some easy runs during the week and longer miles next weekend. One of my girlfriends also loaned me a pair of Newtons to try out. Might give those a little run as well.
How was your week? Anything interesting to report?