What I did:
Mon 8/8: Ab Stuff: 100 stability ball crunches, 100 crunches reaching for the opposite knee, 50 v-sit twists w/ a 5lb weight and feet off the ground.
Tue 8/9: 1 E/5 Tempo/1 E run.
Which to be more specific, was actually: 1 Easy, 2x[2 mi @ Tempo pace, 1/2 mi recovery], 1 Easy.
Despite the mind games this tempo run played with me, I hit my goal paces! Goal was 9:30-9:50. I ran the tempo miles in 9:35, 9:43, then 9:34, 9:37. I cut the cool down a little short, but walked the dog right after so I'll say that I did cool down for the appropriate amount of time.
Total: Ran 6.4 miles
Wed 8/10: In the morning I did arm stuff.
Using the Tone It Up Arm video for ideas again:
3x12 bicep curl --> shoulder press w/5#
3x12 tricep kickbacks w/5#
3x12 bent over row --> rear fly w/3#
1 set of front + rear(side?) raises w/5#. It hurt by the 8th rep, so I did 2 more sets with 3#
Then I did...
2x12 pushups on knees
2x5 pushups on toes
35 reps of lower back extension on stability ball
1 minute plank + 50 stability ball crunches, but my abs were still feeling it from Monday.
My Evening 5k, which counted as my 1E/3T/1E run. Sort of. My warm up was walking to get my race number and back to my car then over to start. Maybe it was 2/3 of a mile. Tempo pace would have been 9:30-9:50. I ran my 3.1 miles at faster than tempo pace (avg 9:03 pace). Cool down was walking back to my car to get my water and phone so I could tweet about my stellar run.
Total: 3.1 miles I didn't clock the warm up or cool down, so I'm not counting it.
Thur 8/11: I was feeling the arm/shoulder work I did when I woke up.
Fri 8/12: Super hilly trail run. This counted as my hill workout, which called for: 1 mi Easy, 5 miles including [5x2 min uphill], 1 mi Easy. I knew it was going to hurt later.
Total: 6.55 miles
Sat 8/13: 5:15 wake up call to play Airport taxi. Got home at 8am, napped. Took the dog for a 40 minute walk. Calves. so. tight.
Sun 8/14: Rained all day. Was a lazy bum. Calves still sore.
Long run bumped to
Did some ab stuff: 100 stability ball crunches, 1 minute plank, 100 v-sit twists w/5lbs
Total Miles Run: 16.05
They were some intense miles. And sadly did not include my long run.
In case you missed previous half marathon training posts:
Week 6 Recap
Week 5 Recap
Week 4 Recap
Week 3 Recap
And, to end with some pictures...
Today marks FOUR years since Dan and I got married!
I don't remember what was funny!
I liked my flowers.