Operation Wake the Glutes Up Before I Run:
A few squats, clamshells and bridges with my resistance bands before heading out for my run definitely helped them to wake up and do the hill workout.
Lazy glutes while I run = I simply don’t feel them working at all, they are just there along for the ride while my quads and hamstrings take the load.
Active glutes while I run = they are firing and I feel them working and BURNING to get me up the hills… they tighten and relax throughout the stride. <— not a scientific explanation, this is just how I feel it in my body.
This workout was no joke. I was not that worried about it going into it but then when I got to that 6 minute interval, I realized how hard it was going to be. I ditched my gloves and ear warmers because it was so warm out. I could have gotten away with wearing shorts.
Here is what the workout looked like. I am not shooting for a specific time at the 50 miler (and more just completion) so specific paces aren’t necessary. I am just going off of effort during my workouts and this is what she said the effort should feel like—> “These are relatively short intervals with lots of recovery, so work at a challenging pace, one that you can sustain, but you feel like you are pushing to achieve. Recovery jog downhill in-between the efforts.” (From my plan).
8.6 miles total at a 7:46 average. With each interval I tried to go a little bit faster and with my last 2 minutes up I did a 6:54 pace which burned. I stayed on the same hill the entire time and the 6 minute interval was about 135 ft climb so it was a good amount of climbing and my legs are officially toast.
I also did some resistance band work after my run. I get a lot of different moves from Emma Coburn’s Instagram. She shows a lot of great exercises for runners to try with resistance bands.
The day started out with Andrew and Brooke going on a little Christmas date together. Brooke leaves on Friday so we are getting in a few more things before she is off.
I sure dreamed about this below picture for a few years before I met Andrew:
Skye and I hung out at home in our pajamas and got a few things done.
Beretta was wondering why she wasn’t invited on the above date.
We hung out at home for a while giving high-fives before leaving later on in the afternoon.
The weather was calling for a walk.
Andrew is a big kid at heart:)
We went to our favorite shopping center… those mountains.
And Brooke will happily spend an hour with me in Bath & Body Works and try every lotion and smell every candle in there with me. I worked here in high school and spent my paycheck on the candles:)
And then we branched out and tried R & R BBQ.
Their salad wins.
I have a quick update on my brother’s training for the Phoenix Marathon! He just did a 16 miler yesterday and is working on his fueling and building up his endurance! If any of you are running the Phoenix Marathon or Half and you see him there, please give him an awesome pep talk:) This is the furthest he has ever gone!
Another week of ultra training done and done! Here’s how this last week looked:
Monday: 8 miles @ 8:10.
Tuesday: 12 miles w/ Andrew on the trails @ 8:34 average pace.
Wednesday: 9 miles @ 8:22 with friends.
Thursday: 8 miles @ 8:48
Friday: 9 miles @ 8:04
Saturday: 8.6 miles @ 7:46 average. Ladder hill workout—> 15 minute w/u, 2 minutes, 4 minutes, 6 minutes, 4 minutes, 2 minutes (with equal recoveries down) UP, 15 minute c/d. 8 miles total.
54.6 miles for the week!
What was your best run last week? Hardest run? Would you rather do a hill workout or a speed workout?
What do you have going on today?
Would you rather do a hill workout or speed workout?