How can my summer break be over already? I swear we only just finished school for the summer! This week I made sure to enjoy the last moments of time off (with my marathon training getting priority!) so join me as I link up with Jessie @ The Right Fits and Jess @ Jess Runs ATL for their weekly linkup.
Here’s how my week looked:
Monday – swim
Tuesday – bike reps @ the gym
Wednesday – hill reps + Hatha yoga
Thursday – PT session
Friday – rest day
Saturday – parkrun
Sunday – 14 miles
I made yet another attempt to find a decent time in the afternoon to hit the pool, and yet again got it wrong. I’d no sooner slid into the pool at my gym when I realised there was an instructor setting up to give a kids’ swimming lesson in the lane. Upon enquiry, she told me she was starting at 3:30 and her pupil actually arrived poolside at that moment. I manage to squeeze in half a dozen lengths in the short time before the lesson began, then I had to switch to the main part of the pool and take my chances around those doing the heads up breaststroke, the inexplicable people who seem to swim with their body in a vertical position, and the group of children squealing for their accompanying adults to watch as they took turns to jump in (pretty sure jumping in isn’t actually allowed as the pool isn’t all that deep and isn’t big enough to require a lifeguard). Needless to say, after 20 lengths of dodging round then all and having to stop at the end to wait for space, I headed for the sauna instead!
Tuesday was a bit better. I headed to the gym to get on the bike and following our experiments with different sets over the last couple of weeks, Steve gave me a new workout to do in order to progress what I’ve been doing on the bike. For this workout I took the resistance level of the bike up one then had 10 reps of 40 seconds at max effort with 20 seconds recovery, with a warmup and cool down on either side. On the first rep it felt pretty straightforward as my last set of intervals were a minute long, but I had 30 seconds recovery and the resistance was lower, so by the time I was a few reps in I could feel the weariness creeping into my legs. Not that long a workout, but it felt very effective!
On Wedensday it was back to hill reps. My plan going forward is to alternate hill reps and the 1km form drills I did last week, so this week I had hills. Goody! I’ve only done one specific hill workout since returning from Florida and it was using the last 3 lampposts on my chosen hill (3 reps, 2 reps, 1 rep). Of course Steve likes to challenge me (it’s “character building” apparently!) so it was back to all 5 lampposts on the hill (5 reps, 4 reps, 3 reps, 2 reps and 1 rep to the last one). The hill starts out fairly gently so the 5 reps to the first lamppost feel fairly easy, but there’s a sting in the tail as the hill gets steeper as it goes on so the last few reps can be pretty tough and I always hit my max heartrate for the session on one of the last 2 reps when it’s at its toughest. Although I’ve done this workout before, the focus has changed from being all about the speed, to thinking about the knee drive and form I’ve been practising in other workouts. I found that while it definitely felt like I was working hard to really drive forward with my knees, I was probably a couple of seconds slower on each rep, but Steve said that’s what he expected so no problems there.
Wednesday evening was possibly one of my favourite workouts of the week. I headed up to the clubhouse at the golf club for a Hatha yoga class, and since it was a really nice evening we decided to go outside. Cue much hilarity as we basically had our mats rolled out by the second tee (it’s ok, we had permission and all the golfers were further round the course by this time) and a few comedy moments as some golfers nearby shouted “fore!” just to see us all scramble for cover! It was a great laugh as well as being a lovely stretch out and it was so nice to be outside in the sunshine, lying on my mat with hardly a cloud in the sky above. Bliss!
I switched my Friday PT session to Thursday this week as I had plans on Friday. I headed down to the studio on Thursday morning and worked through the mobility drills we have been using in recent times. After the issue I had with my left hip last September, I’ve made a point of working on hip strength and stability ever since. These days that is being covered by the work we’re doing to improve knee drive and upper back mobility and I definitely think the Core Momentum Trainer has contributed to an improvement in my upper back mobility, especially on the right where I tend to carry a lot of tightness. After working through some exercises with Steve, I returned to a drill I had done at the start of the session and Steve was falling about laughing at the shock on my face as I moved through a greater range of motion than I had just half an hour earlier. Not bad for a piece of kit that reminds me of a giant maraca or a baby’s rattle lol!
I arrived home to another cool medal from a virtual race. Love it!
In the afternoon I had some “back to school” errands in town then I met Steve for an ice cream. This was Honeycomb caramel cup. There were small caramel-filled chocolate cups throughout it. Absolutely delicious!
I did have a disappointment that evening though as I arrived at the yoga studio to find that my class had been cancelled. My teacher isn’t local and her train had been cancelled so she was unable to get there and nobody else was able to cover at short notice. I had been looking forward to the class but there was nothing to be done so I headed home and made use of the time to make some French onion soup and stew some of the rhubarb I got from my parent’s garden.
On Friday morning I had an appointment for my “back to school haircut” then I met some friends from work for a bit of lunch and a catch up. I hadn’t expected to be able to join them when the idea of lunch was first floated, but when they decided to come to Perth I realised I could just make it. It was a bit of a rush, but I enjoyed a lovely lunch of a chicken burger with prosciutto and guacamole. I love this dish as the “burger” is an uncoated chicken fillet and the addition of the prosciuotto and guac make it really tasty.
Of course I still had my usual Friday night date with Steve at the pub down the road, but rather than having another burger (I’ve been loving their chilli burger lately) there was ribeye steak on the menu so I picked that as I had been craving that particular combo for days.
Just before heading out I received a notification that it was my 6 year blogging anniversary (blogiversary?) so we marked the occasion by having dessert. As far as I’m concerned, sticky toffee pudding is the ONLY dessert worth considering!
And then it was parkrunday (some people call it “Saturday”). I know that my performance goes up and down at different points in the month and expected this to be my most sluggish performance of the month, certainly not under 24 minutes. I expected something like 24:15 or so, so imagine my surprise when I crossed the line in 23:54! If that’s what I did on a day when I didn’t think I was running at my best, I’m curious to see what I can do over the next few weeks when I’m feeling a bit more at my peak!
Post-parkrun Steve and I refuelled with a coffee (him), pot of tea (me) and a scone each. I had my favourite berry and white chocolate. If you’re ever in Perth, I might divulge where to go and sample this culinary delight for yourself.
The remainder of Saturday was pretty chilled. I had an afternoon nap (definitely something to make a habit of as the school year begins – I need to stay as well rested as I can right from the start rather than waiting for the tiredness to catch up with me) and watching the athletics. What a shame Mo Farah couldn’t get just one last track gold medal, and it was so sad to see Usasin Bolt pull up in his last competitive appearance. On the other hand, it was amazing to see the GB 4×100 relay teams performing so well. We’ve had the talent in those teams for a while now but they’ve not always been able to take the baton safely round the track so this was a real triumph.
We also enjoyed a cheeky glass of fizz to celebrate the cat turning 17. She was about 6 weeks old when I adopted her and as a rescue cat her exact date of birth is unknown. I just counted back six weeks from when I got her and declared that date to be her birthday!
Sunday was long run day and I’m still using the principle of running 2 easy miles then 1 harder mile where I focus on form. I was feeling sluggish from the start and not at my best, but I knew there was no reason not to run, I simply adjusted to run by effort rather than by the numbers on my watch. Great mental training to push on when things feel tough and another 14 miles in the bank for Loch Ness.
Over the last 6 weeks I’ve had the chance to relax and recover, had a fantastic trip to Florida and got serious marathon training underway. Part of me feels sad that my holiday is over, but a very wise person once told me not to be sad that something was over, but be happy that it happened at all. I’ll try to remember that as I spend the first couple of days of the week sitting in meetings and getting ready to begin then next year of teaching. With a bit of luck it will be next summer before I know it!
What is your faavourite workout?
What’s been your summer highlight (so far)?