Well, one thing is getting engaged this holiday season:
Tuesday, November 30, 2010
Something needs to get engaged over the holidays...
Yup, abs. I’d be smiling as big as Kara Goucher if my abs looked like that too. The thing that gets tossed away during time crunches – core work. Time to reel it back in and rebuild some muscle and strength. With a few weeks before Boston training truly kicks in, I’d like to build a good base right now and be strong and ready to go. Last night at the gym, I did my Roman chairs. 3 sets of 13 reps, and I repeated this throughout the weight session, for a total of 117 chairs. Yikes – not too sore today, but I think I also need to include some other core exercises as well, not just to work the abs. Swimming has helped too – it just stretches everything out so nicely. I’d love some recommendations on what people do for core work.
The 10k on Thursday really took a lot out of me. Didn’t run on Friday, and was sore during Saturday’s 10 miler (took Sunday and Monday off too). I think in part it is the combination of racing + the end of the semester – I am just a little bit worn out.
Nonetheless, I did do a short track workout this morning:2.5 mile warm up, then 3 x 1 mile repeats, starting at 7:15 and then knock off 5 seconds with each one (1 recovery lap in between each), 2.5 mile cool down for a total of 8.75 miles. Pouring rain, but that was not going to stop me. 7:13, 7:06, 7:00. It felt good to be on the track (first time since 11/9) and in the rain, felt like fighting through the repeats. I could have gone faster, but I am continuing to learn that it is not worth completely killing a track workout and have it zap you for longer than it should. So, I hit my times, dipped a bit faster than expected, so I’ll take that is a win!
I am doing one more 10k this year (Jingle All the Way in DC on 12/12). It was my hope to break through 45 there, but since I did that last week, I am hoping to set a new PR as well. This course (I’ve ran it the past 2 years) is flatter than Race with Grace, so I am confident that as long as there isn’t crazy wind like last week, I can probably knock off a few seconds. It would be cool to run 44:44 – just sounds neat. We’ll see.
While I did not run on Friday, it ended up being a banner day for training. I got up early with my dad to be at the gym to swim by 5:30. This was something we did a lot when I was at home training for Boston. I love it – the house is really quiet, the ride to the YMCA is dark but peaceful, and it is good father/daughter time. We both swim, and then go our separate ways for gym work. But then we always reconvene for the ride home. It is a wonderful way to start the day, and I am looking forward to having that as my routine in a few weeks. In the meanwhile, run, read, write, and repeat is the name of the game!