I had another busy week with work and working out. This past week I also spent quite a bit of time working on a presentation I have on Wednesday morning. More on that later in the week…
The time I spent practicing yoga last week; albeit at a very beginner level, had me feeling so good that I knew it had to be added back into my workout routine all these years later, even if it means just doing a few sun salutations each day.
Following the Runner’s World Run Less Run Faster (affiliate link) training plan also has me feeling pretty confident, and dare I say it, already a little faster. I work well with being held to a schedule, and having a plan to follow with specific paces to hit seems to be exactly what I needed.
- Monday
- Lift – 1 hour
- Rodney Yee’s Complete Yoga For Beginners (affiliate link) – Yoga For Flexibility – 24 minutes
- Tuesday
- Interval Run – 1 mile warm-up, 400, 600, 800, 1200, 800, 600, 400 intervals all at 8:00 pace, 400 easy recovery between each interval, 10 minute cool-down
- Yoga For Energy – 25 minutes
- Teeter Hang Ups – 15 minutes
Tuesday evening some of my running friends and I met at a local Mexican restaurant for dinner and margaritas. Tuesdays are half price for ladies (including food), so it’s a great inexpensive place for us to have some non-running fun. We’ve gotten together three times in the last six months, and every time I leave thankful for such great friends.
- Wednesday
- Lift – 50 minutes
- Bike – 15 miles
- Rodney Yee’s Intermediate Yoga (affiliate link) – Integration – 25 minutes
- Teeter Hang Ups – 15 minutes
- Thursday
- Tempo Run – 1 mile warm-up at 9:15, 4 tempo miles at 8:33, 8:40, 8:39, 8:41, 1 mile cool-down at 9:44
- Yoga For Flexibility – 24 minutes
- Teeter Hang Ups – 15 minutes
Thursday morning only one other runner and I were able to make it to our 5:30 AM group run. It worked out well because Mary is faster than me. We chatted about my tempo plan during our warm-up mile, and she promised to hang with me the entire way. I told her not to be offended if I didn’t talk once we picked up the pace, but I was pleasantly surprised that I actually chatted a bit despite my more labored breathing. My pace goal for the tempo portion was 8:45 and we hit right below it for each split. What shocked me most was that I easily kept a 9:44 pace for my cool-down mile, a pace I struggled to keep on an easy run back in the winter.
Once back at the parking lot, I stretched for a bit before heading home and hung my pepper spray (affiliate link) on this pig’s snout for a fun picture.
- Friday
- Lift – 1 hour
- Yoga For Relaxation – 23 minutes
- Walk – 2 miles (with a client)
- Teeter Hang Ups – 15 minutes
After calling it a day early Friday afternoon, Bill and I headed to our favorite seafood restaurant for an early dinner. Even though there were plenty of tables available, we sat at the bar which was kind of fun. I actually wrangled a couple of tips about making one of my favorite martinis from the bartender – score! Normally I get their salmon or blackened sea scallops, but since I make salmon at home most Friday nights, I opted for the less healthy, but oh so delicious, shrimp tacos, and happily shared some of my fries with Bill.
- Saturday
- Long Run – 9.06 miles at 9:57 average pace
- Yoga For Flexibility – 24 minutes
- Teeter Hang Ups – 15 minutes
Saturday morning was pretty dark and overcast with rain in the forecast, so my GoPro pictures didn’t turn out as well as usual. Also, sun-wise, we were starting an hour earlier than last week because of daylight saving time. Oh well, blurry pictures make us look like we’re running really, really fast!
Going a variety of distances had us all arriving back at the parking lot at different times, but this crew and I finished pretty closely together. Someone suggested we strike strong poses, but when taking these selfies, I have no idea what the ladies are doing behind me. At least they weren’t all giving me bunny ears, or worse!
Once home, I trained a client (I’d forgotten that she’d rescheduled – oops), did my quick yoga routine, and then hopped on my Teeter Hang Ups (affiliate link) for some spinal decompression.
- Sunday
- Yoga – 8 sun salutations
- Teeter Hang Ups – 15 minutes
Only six weeks until Ragnar Richmond Trail and nine weeks until the Chicago Spring Half! Let the positive training experiences continue!
Weekly Overview:
- Weight Training: Monday, Wednesday, and Friday
- Run: Tuesday – 6.25 miles , Thursday – 6 miles, Saturday – 9.06 miles (Total: 21.31 miles)
- Bike: Wednesday – 15 miles
- Walk: Friday – 2 miles
- Yoga: Every day
- Teeter Hangups: Tuesday, Wednesday, Thursday, Friday, and Saturday
- Average Steps Per Day: 13,715
- Average Hours Sleep Per Night: 6:36
Questions:
- What your favorite taco? ~ Shrimp, then chicken for me…
- Do you run with pepper spray?
- Did you race this weekend?
Have a great week!
Disclaimer: This post contains affiliate links which means if you click on the blue product link and then make a purchase, I will receive a commission for referring you. You will pay no more or less for the product; however, Amazon will show their gratitude for my referral by paying me.
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I’m linking up with Holly at HoHo Runs and Tricia from MissSippiPiddlin for their Weekly Wrap. Be sure to check out not only the hosts, but the other great bloggers joining in on the fun!
I have that same pepper spray!
That’s cool that you have such great running friends to hang out with! Your food looks delish!
My biggest fear with the pepper spray is that if I ever need to use it, I’ll panic and spray myself!
I guess I didn’t realize you were running the Chicago Spring Half Marathon! If by some miracle my foot is completely healed, maybe I’ll jump in and run it too. Let’s see…
Wendy@Taking the Long Way Home recently posted…Big Sur Marathon Training Week 7
That would be so fun! I’d love to meet you!
I prefer beef tacos but shrimp works too.
I never run with pepper spray because I live in a city and run in safe places, usually with lots of people around, and never too early or when it is too dark.
I didn’t race this weekend but had a very good training run. It is now taper time before my big race in 2 weeks.
I have used Rodney Yee yoga videos in the past and have always enjoyed them.
Karen – Fit in France recently posted…Weekly wrap : Almost the home stretch
I goofed! I like shrimp and then beef tacos, but I like chicken fajitas. I guess I had fajitas on my mind from Tuesday night out with the girls! 😀
Woot woo! Only two more weeks until your marathon!
Wow. You had a busy week. Sounds like your running is going well too.
Those tacos look amazing…
What is your favorite martini? Mine is chocolate and few places make them well.
Darlene recently posted…Shamrock Shuffle 5 Mile Race Recap
I think my favorite is either a lemon drop martini or Mexican martini, and I have fantastic recipes for both!
I also have a delicious chocolate martini recipe, but be careful, it will knock your socks off! Here you go: 1/4 shot Baileys, 1 shot vanilla vodka, 1 shot black creme de cacao, 1 shot white creme de cacao, 1 shot amaretto, 1/2 shot Godiva white chocolate liqueur. Rim with chocolate syrup. Yum!
What? Fish tacos (my favorite) aren’t healthy? Thanks for bursting my bubble, Deb. LOL! You have gotten your paces down very nicely! I’m still working on it, but know I won’t make any progress once it gets warm. I believe your Saturday group pulled a shenanigan on you! Thanks for linking with us.
HoHo Runs recently posted…Hello Spring! (WW # 33)
Of course, it depends on how the fish or shrimp are prepared… The shrimp on my taco were batter dipped and fried!
Good use of last week’s Wednesday Word! 😀
I have never had fish tacos! I know I shouldn’t knock them until I try them but I’m crinkling my nose right now at the combination. Ha. It is awesome you can meet up at the Mexican place for fellowship with your running buddies and half price food is always something that can’t be beat!
Sounds like your training program is working out great for you! Those paces are awesome! Thanks so much Debbie for linking up. Hope you have a great week and good luck on your presentation on Wednesday!
Tricia @ MissSippipiddlin recently posted…Weekly Wrap 33 Doozy of a Week
The other ingredients in shrimp or fish tacos are very different than the typical Mexican style tacos. I bet you’d like them!
Thanks! I’m excited about my presentation, but a little nervous, too.
LOVE shrimp tacos. Or fish. Or pork….who am I kidding, I love em all? LOL!! Have a great week and good luck on your presentation!
Thank you!
I love Mexican food, but have only ever had chicken or beef tacos. Shrimp sound awesome!! No racing for a few weeks (though there is a nearby 5K I’m toying with on-site registering for on Saturday. My next big event is the Fight for Air Climb on April 10th, hence all of my stair training of late. There’s also a local 5K the day prior…but I’m not much of a sprinter, so I don’t really consider that much of a “race” for me. I love your GoPro pics…and yes! the blurry pics do give the illusion of speed 😉
Kimberly Hatting recently posted…A Festive Week of Pi, Color, and Running
Your Fight for Air Climb sounds challenging. I’ve never done one, although I think there’s one near DC in the fall. Good luck!
I am always happy to hear when runners carry pepper spray. I have been bitten 3 times by dogs, and the last time, I would have gotten in more trouble if I hadn’t used my pepper spray when it came back to get me again. This week I am hoping to get back to Yoga.
Pam recently posted…Weekly Workout Roundup: Mar 21st
I’ve never had to use my pepper spray, but I know other runners who have, and always for unleashed dogs.
Hope you can get back to your yoga. I’m so glad that I did!
I do run with pepper spray, although I’m bad about running with it actually on my wrist. I normally keep it in the pouch on my runnin belt. Because, you know, I’d be super fast at getting it out in a situation where I’d actually need it….right.
I love fish tacos!
Alison recently posted…Fitness Friday
I get it. I’m often carrying my GoPro in one hand and water bottle in the other which doesn’t leave a free hand for my pepper spray. I mostly carry pepper spray on our super early morning runs before it gets light or when I run alone. I need to get back to carrying my water in a belt holder.
Shrimp, chicken or steak tacos are my favorites. The teeter hangs look relaxing. I love doing yoga and the effect it’s had on my mind and body!
Sonia recently posted…Happy Spring!
Yes, decompressing my spine is very relaxing. With every yoga session I do, I wonder why I stopped doing it for so many years.
LOVE Rodney! I’m also going to check out that runner’s world link. I’m using a different marathon training plan this season and I feel like it is SO MUCH running.
Wendy @ Wholistic Woman recently posted…Mrs. Meyer’s Spring Cleaning Kit…Offer Ends Today
Definitely check out Run Less Run Faster. So far I’m loving it!
Your training is looking great. It is funny how the pace and perceived effort is a moving target lol
I don’t usually eat fish, but my Doc sure wants me to. I have tried Mai (sp?) tacos and I guess having all the yummy stuff mixed with it made it okay, but I have been a veggie person so long, sometimes it just hits me funny when I do try.
You should be ready for strong ragnar!
Karen recently posted…Bicycle ♪ Bicycle ♪ Bicycle ♬
I imagine it would be odd going back to eating fish or meat after staying away from them for a long time… such different textures than veggies, fruits, etc.