november miles: week 2

the-concrete-runner-monthly-miles

Is anyone else having a hard time adjusting to the time change?  My kids are doing GREAT.  Not so much for me personally.  The mornings have been absolutely fine waking up in the morning.  Sure, I’m tired, but I haven’t really had any issues.  Nighttime is a different story though.  By 7PM, I’m exhausted and ready to just curl up and go to sleep.  And a lot of nights I actually have.  I’m hoping this week will be a little bit better – and I’m hoping I can do a power hour of work at night and then go to sleep, but I’m not holding my breath…

Otherwise, it was a really good week of workouts.  My body is not only adjusting to the time change, but the weather as well.  I kind of love the colder weather, but my lungs need a bit more time adjusting.  I’ve been dealing with a cough for about a month now (I’m thinking it might be allergy related since I feel fine otherwise) and the cold weather definitely has not helped with making running any easier.  But, it’s been nice to get done with a run and not be dripping in sweat.  I just feel like I can run forever in this weather!

Oh, and did I mention I ran a race this weekend?!  A really, really good one… but more on that on Wednesday!

screen-shot-2016-11-13-at-8-23-20-pmMonday:  Front Squats 4 x 8 @ 65 lbs

3 rounds:
Inverted Rows 5x
K2Es 10x
Goodmornings 15x

Tuesday:  8 x 300 w/ 1:30 rest (2.45 miles @ 7:23/mile)

Wednesday:  5K @ 80% 5K pace (3.2 miles @ 7:55/mile)

AMRAP in 6 minutes:
Lunges Jumps 10x
Pushups 10x

Thursday:  6 x 800 w/ 2:00 rest (4.02 miles @ 7:06/mile)

21-15-9 reps:
Back Squat, 45 lbs
Push-Press, 45 lbs
Sit-Ups

Friday:  Run to the Lights 5K (3.1 miles @ 6:29/mile)

Saturday:  OFF

Sunday:  5 miles @ 85% 10K pace (5.17 miles @ 8:03/mile)

Weekly Total:  17.94 miles

Total November Miles:  35.05 miles

Year-to-Date:  1,061.68 miles

**********

The #5DaystoFAST program starts TODAY!  Let me help you…

  • Learn exercises that help you target the muscles you need to become faster
  • Learn how to increase your speed in LESS time
  • Discover your ideal training paces to help you achieve your racing goal and become FASTER
  • Learn how to properly fuel yourself to recover faster and become stronger
 Today, we are focusing on STRENGTH TRAINING with a killer lower body workout!  Be sure to sign-up to join in with our badass group of runners!  Sign-up now —–>  http://theconcreterunner.com/running-academy