Organic Runner Mom

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Weekly Rundown: Weekly Workout Recap March 11-17

Weekly Workout Recap March 11-17

Weekly Workout Recap

Weekly Workout Recap

Half marathon training for the Wallis Sands Half Marathon is in full effect! Here is a rundown of my latest workouts.

Monday-Endurance Run 1:45

Long run loop

Long run loop

With 1212 feet of elevation gain this 11.1 mile run was a challenging one but I felt strong and am happy to be getting more long miles under my belt. The weather was pretty nice for the run, around 35 degrees. I had to be a bit careful as there was still a a lot of left over snow on the shoulder of the road from our random 5 inch snowstorm on Sunday. Some of this run is on windy narrow roads so you have to watch out for cars. I did the fast 2 miles of this run at the start of the run since this was the more downhill part of the run. The end of this run finishes with a one mile hill which is a beast!

Tuesday-Yoga 1:00

On Tuesday I did some yoga for recovery from my run. This forces me to do some deep stretching. This was a Hatha flow class. Yoga as usual felt amazing at the end but was hard during the class due to my inflexibility.

Wednesday-CrossFit 1:00

CrossFit Girl

CrossFit Girl

This is my favorite CrossFit class of the week. Today we did 4X8:00 rounds.  The exercises were 6 towel hold pull ups (man are these hard for your grip!), 25 calorie row or 25 calorie assault bike, then 9 ring dips with rest for the remainder of the 8 minutes and then repeat for 4 rounds.

Thursday-Easy run and Bike with Cadence Castle

Running with Kelly

Running with Kelly

I went for a very easy 4 mile run with my ex sister in law Kelly. We had a nice time chatting and just enjoying the warmer temperature. In the evening I did a bike trainer workout which I haven’t done for awhile. This workout is called a bike with Cadence Castle for 1:00.

Here is what the workout on the bike looked like:

15 min. gradual warmup
Perform the following w/ 90 sec. recovery btwn each:
3 min. @ 110 rpms
3 min. @ 95 rpms
3 min. @ 115 rpms
3 min. @ 110 rpms
3 min. @ 115 rpms
3 min. @ 110 rpms
3 min. @ 120+ rpms
3 min. @ 95 rpms
3 min. @ 105 rpms
cadence and neuromuscular focus; ~10 min. cooldown w/ 4 x :20 sec. one legged pedal drills

Friday-50 min Base Run with Pick-ups

It was 50 degrees out for this run! Yes! So nice to not be running in all of the layers! I misread the workout and did my pick-ups for one minute every 10 minutes instead of 30 seconds every 10 minutes. It felt good to get the legs moving faster on the pick ups. Two of the pick-ups were pretty challenging as they were uphill. I ran a 5.59 mile loop from my house. The elevation gain was 817 ft. I am certainly getting in some good hills!

Saturday-Recovery Day

Sunday-Long run 10.6 miles

Long run

Long run

On Sunday I had the opportunity to run long with one of my best friends. My friend Bridget is one of the first people that I ran with when I moved to New Hampshire. I always love our runs because we spend a lot of the run talking and the miles just tick by. For this run we ran from her house in Danville, Vermont. With over 1600 feet of elevation gain this was a very hilly run. We figured when we were finished that this run had more uphill then downhill. We ran mostly on dirt roads and for a little bit on a snow mobile trail.  We ran just over 10 miles . . . 10.6 miles  with an average pace of 9:44 min/mile in 1:43 minutes.

Overall this was a super strong week of work!

 

I’m linking up with Deborah and Kim for the Weekly Run Down.

What was your favorite workout this week?

organic runner mom

organic runner mom

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14 responses

14 responses

  1. That is all the elevation! Thankfully (I guess) I was not a runner when I lived in VT. It might’ve killed me! Will your half be hilly too?

    Losing the layers is always such a pleasure! And you look like you’re flying in that last photo.

  2. Stellar week of workouts for you Sandra! I’m tired just reading about all that elevation gain. We are total flatlanders here in Chicago. We haven’t warmed up here quite yet but fingers crossed spring will officially arrive soon!

  3. what a great week with super mileage! and I love your cross-training in between. such a great example of how it should be done!

    so nice to run with a good friend too – I wish I had someone who ran my pace to do the long run with. Even though I’m a tiny bit faster, everyone who is interested in running long is still faster than me. My husband does go with me sometimes but when he’s really marathon training I think running too slow kind of messes up his plans so then I just go alone.

  4. Meanwhile, in Florida, when the weather hits 50, the layers go on LOL!

    Great week for you! I loved that you were able to get out there with a friend for that long run!

    My favorite work out this week was probably our bridge 10K, which we used as a training run. It was so fun!

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