Week 2: January 8-14, 2012

Sunday, January 8

Plan
Rest Day

Actual
Rest Day

Monday, January 9

Plan
Strength Training
1-hr Bike Trainer

Actual
AM: 1-hr Bike Trainer
PM: Bikram Yoga

AM: 1-hr on the Bike Trainer watching Sunday Night’s episode of The Good Wife. This is a great schedule for me on Monday’s because I can just get up and walk to the next room to do my workout. No need to drive anywhere or run outside in the dark, cold morning.

PM: I have a mental block that I can’t do Strength Training on my own without my personal trainer. It’s a little ridiculous because I *can* and I have all the equipment at home, so I don’t even have to walk out the door to get it done, but it still doesn’t happen. It’s the one thing that I just can’t make myself do. So I went to an evening Bikram Yoga class instead – still lots of core work involved.

Tuesday, January 10

Plan
5-mile run, Speed Work

Actual
5.20-mile run, Speed Work
Avg Pace: 9:56 min/mi

It was a pretty uneventful run. It did call for 2-miles of 1-minute pick-ups with 1-min recovery. When I program my Garmin, it doesn’t program the number of intervals by miles, so I have to guess. I miscalculated so this run went a bit longer – 5.20 miles. I’m finding that I should judge a run the next day, when I feel how I my body respond to it. This one went pretty well – no out-of-ordinary soreness.

Wednesday, January 11

Plan
Strength Training
1-hr Bike Trainer

Actual
AM: 1-hr on the Bike Trainer watching Tuesday night’s episode of The Biggest Loser.

PM: Strength Training

I workout with my trainer once a week, on Wednesday evenings, so I’m guaranteed to at least get one strength training workout done. Perhaps I can get over my mental block and do this on my own so I can get 2 or 3 strength training workouts done a week. Tonight’s workout was:

• Three 1-min planks
• 5 set circuit of:
15 push-ups
10 TRX body rows
10 TRX squats with bicep curls
10 hamstring curls on a fitness ball
10 squats with shoulder presses holding 10 lbs weights
20 Kettle bell swings
**1-min rest in-between sets

Thursday, January 12

Plan
6-mile run

Actual
6-mile run
Avg Pace: 10:00 min/mi

I started with doing some dynamic stretching, and then set my Garmin to display Distance only. I am trying to learn to run by feel so I’m trying to get used to not seeing my paces while I’m running. I wanted to run easy, even paces and get used to what that felt like. I did pretty well:

Mile 1: 10:09
Mile 2: 10:04
Mile 3: 9:58
Mile 4: 10:01
Mile 5: 10:03
Mile 6: 9:49

I was happy with how this went and how I felt. After the run I drank some Zico coconut water and went through my post-run stretches – something I did to do more of. I’ve recently started doing some in Yin Yoga poses after my run. Today I did Legs at the Wall for 15 minutes and then Sleeping Swan (aka Pigeon) for 5-minutes on each leg.

Friday, January 13

Plan
Strength Training
Yoga

Actual
Bikram Yoga

I worked from home and had been somewhat battling a cold, so I went to an early morning Bikram Yoga class to see if the heat would help clear up some congestion. There were only 15 people in the class so we had a lot of room and lots of individualized attention from the instructor. I loved it.

I could see myself in the mirror (which makes a huge difference in correcting form) and got some useful tips from the instructor to make certain poses more effective. I also didn’t sweat as much and overall, felt really, really good after class.

Saturday, January 14

Plan
9-mile Run, Easy

Actual
9-mile Run, Easy
Avg Pace: 9:54 min/mi

Up until that very morning I debated whether to do this run solo on Saturday morning, or with a bunch of my favorite Bay Area running friends on Sunday. In the end I decided to stick to my original schedule and run on Saturday so I that I could indulge and enjoy the SF 49er playoff game without having to worry about running on Sunday.

My cousin Michi has long recommended CWX compression tights. I had gotten a pair last month and finally wore them during this run. It was an adventure just getting into them, but they fit well and felt good during the run.

I mapped out a new route around town that took me out to the Bay where there were tons of runners and bikers – many of whom wore 49er gear – lots of Patrick Willis #52 jersey sightings! Loved it!

Like Thursday, I had my Garmin set to display Distance only, but I did get alerts at every mile. I started out easy and just let my body ease into the run. The weather was ideal, sunny and cool. I want to try adding protein to what I eat during my runs, so I tried a chocolate Accel-Gel at Mile 6. I tasted okay and didn’t upset my stomach.

At the end of the run I still felt so fresh, like I could have run longer. It was such a great feeling; I really could not ask for a more perfect run.

Summary

I’d still like to take one or two more yoga classes during the week, but it really is subject to my work schedule. Overall, it was still a really good week.

# of Miles Run: 20.20 (which means $20.20 in my piggy bank!)
# of Yards Swam: 0
# of Hours on Bike Trainer: 2
# of Hours Strength Training: 1
# of Hours Practicing Yoga: 4
# of Rest Days: 1

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