Happy Monday! Labour day has come and passed… guess it’s time to face the real world!
Monday – Crosstraining
Tuesday – 4K + Crosstraining
Wednesday – 8K + Crosstraining
Thursday – Rest
Friday – 6k track + Crosstraining
Saturday – Rest
Sunday – 7k
Remember how last week I said my glutes were finally working again from physical therapy? Well guess what wouldn’t stop hurting! Ha!
After the scorcher of run on Sunday last week, my coach told me to take Monday off or go cross train because the heat was only going to get worse. You can probably guess what I picked to do… I headed off to GoodLife Fitness to get my membership and soaked in the air conditioning while I happily biked for an hour while watching the Food Network.
Tuesday was a double for me. In the morning, I headed out for 4k and it was definitely a rough one. It was still pretty hot and I honestly felt like melting! However I got it done and headed off to work. I was assigned another 30 minutes of crosstraining in the evening though and luckily for me, I work beside two GoodLife Fitness locations. So I was able to hop on in one, cycle til my hair was drenched (not even kidding) and hope right onto the subway underneath the location and was home with only a 30 minute time difference.
Wednesday was once again hot hot hot (seriously Toronto… Calgary has SNOW and we have a heat wave?!) so I had to wait around until the temps dropped a bit before attempting my workout. I had a 2K warm up, 2K @ 5:40, 1k @ 5:30, and 500M @ 5:25 on the books. I ended up doing the 2k 5 seconds too fast and the 1k/500M around 5:35. Oops. Not feeling too good about the pacing, I headed back to GoodLife Fitness and cycled 13 miles.
Thursday my legs were so sore, I spent the day in bed instead of cross training!
Friday was 6k at the track. I was supposed to do 6X400M. However, for some reason, my calf wouldn’t let up so I called it quits after 4X400M. I felt that it wouldn’t hurt doing 2 less laps whereas doing 2 more might do some damage as I’m still recovering from my injuries. I ended up heading back to the gym to try and loosen up my calf by biking 15 miles.
Track didn’t go as planned. 4×400 instead of 6×400. Calf just wouldn’t let up so it’s off to @goodlifefitness to bike and see if my calf will loosen up. ?? A photo posted by Carmy (@runcarmyrun) on
Sunday was a looooong day. I had 7K planned and had to head to the island for the 6:30AM ferry to work on the race my running club hosts. I ended up doing my 7K on the island (in the rain!) and I was seriously so tired from the 5AM wake up call that I was moving a good 1 minute below my easy run pace.
I ended up doing 25K total which is progress! Slowly approaching my peak of 35K/week pre injury. Woohoo!
So how was your week? Anyone race or volunteer? Any good news to share?
[Tweet “Monday on the Run! slow progression. but still progression! via @runcarmyrun #runchat #STWM”]
This post was written as part of the GoodLife Fitness Blogger Ambassador Program, however all opinions expressed are my own