A Blizzard hit my area this weekend (DC area). From Friday night to Saturday night we got almost 4' of snow...which is HUGE for the DC area. I live a little bit out in the country (outskirts of Leesburg, VA), and as I write this post on Sunday at 2:00, my street has 4' of snow on it. Probably won't get ploughed until tomorrow. So....since I don't have those giant over-sided snow shoes- (to do actual snow-shoeing)....I did no running Saturday or Sunday. I think I might not be able to run Monday either.
So....I'm going to chalk up this week as a "cut back" week and adjust my plan going forward. I'm also going to consider my 8 hours of shoveling snow as "cross training"....
On the positive side, I got in a 20 minute tempo run mid-week and felt good about my effort. First true tempo workout in this cycle.
Total miles this week: 24.3.
Notes on the workouts this week:
- Monday has been an "off" day for a few months, so running on Monday this week felt a little "odd". It was MLK day too, so I was home and could sleep in before heading out for a short 3-miler around the neighborhood.
- Cadence difference between treadmill and roads solved - A few weeks ago I noticed that running on the treadmill at 8:00 my cadence was about 180 exactly. I also noticed that my cadence at the same pace on the road is in the high 180's. Well, it turns out I was just being LAZY on the treadmill. Once I focused on my form on the treadmill my cadence picked up to where it is on the road....for whatever reason I have this habit on the treadmill of letting my form "lapse" on the "mill", like it's not a real run or something. Once I focused on posture, relaxing, and paying attention to my foot landing all fell in line and my feeling of effort went down. Note to self - "don't be lazy!"
- "3 Miles At Tempo Pace" - my FIRST real tempo run since my ITB injury a few months ago. A 9 mile run with tempo pace on miles 4-6 (around 6:40/minute). Had me huffing and puffing toward the end, but it felt good to put in the effort. Not sure it was "what I can run for an hour though"..but maybe?
Monday: 3 miles @ 8:20 pace. Easy day on frozen farm roads (dirt). Legs a little tired from yesterday's long run. Hamstrings a little "tight", maybe from Single Leg Deadlifts yesterday. Dynamic warm-up, stretching after.
Tuesday: 5 miles @ 8:00 + 4 strides + core work on the treadmill at work. I went back and forth with 0% and 1% incline. My HR would go up a few beats with the incline....never tested this before. Interesting, but I guess it makes perfect sense. Either way my HR was in the 130's, well in the "fully conversational" area. And my cadence was in mid 180's as long as I paid attention.
Wednesday: 9 miles; Mile 1-3 @ 8:00 pace, miles 4-6 at 6:40 (Tempo), mile 7-9 around 8:10 pace. warm-up and cool down.
Friday: 7.3 mi @ 7:55 pace on hilly roads around my house - felt good to get out on some rolling, and larger hills. Haven't done that in a while. Practiced downhill running form too. Dynamic warm-up and cool down.
Saturday: 3 miles - CANCELLED.. BLIZZARD! SPENT THE DAY SHOVELING. Core work + ITB rehab + upper body strength.
Sunday: 12 miles- CANCELLED - 4 FEET OF SNOW I CAN'T EVEN WALK IN. Dynamic stretching