november miles: week 3

the-concrete-runner-monthly-miles

After being out of town the past 2 weeks, it was so nice to get to relax on Friday night (watching Dateline – OMG, if you aren’t up-to-date on the Faria/Hupp case, you need to watch it – it’s INSANE and all went down not far from where we live) and wake up well rested on both Saturday and Sunday mornings to get in my runs.  We finally broke out of the warm weather pattern we’ve been in for the past few months and the temps actually got down to where they should be.  I still have yet to turn on the heater – I’ve been spending my mornings after my runs sitting in front of the fireplace – and I’m still running in shorts.  I hate running in pants and even tights (they don’t stay up!), so I’m trying to run in shorts as long as I can stand it.  Ha!  It was 10 degrees colder on Sunday than Saturday (25 vs. 35), but I felt warmer on Sunday just because there was no wind!  We will see how long I last – it’ll be a little different with my EARLY weekday runs, but I only have to worry about ONE of those this week!  WOOHOO for Thanksgiving!

Anyway, it was another good week of workouts.  I’m still trying to adjust to the colder weather, but by the end of the week, I think my body was actually really LIKING the cold weather.  I much prefer the cold over the hot weather.

Monday:  Squat Cleans 5 x 5 @ 55 lbsimg_8601

AMRAP in 10 minutes:
Sit-Ups 20x
Hang Cleans 10x

Tuesday:  5K @ 85% 5K pace w/ 3 x 400 in the middle (3.19 miles @ 7:56/mile)

Tabata Squats
AMRAP in 4 minutes of Sit-Ups

Wednesday:  3 rounds:
Run 500m
KB Swings 25x
Box Jumps 25x
(0.96 miles)

Thursday:  6 x 800 w/ 600 recoveries (5.71 miles @ 7:53/mile)

Friday:  AMRAP in 15 minutes:
Run 500m
Squats 25x
Box Jumps 25x
Sit-Ups 25x

Saturday:  4 miles @ 85% 5K pace (4.01 miles @ 7:39/mile)

Sunday:  5K @ 80% 10K pace (3.07 miles @ 7:35/mile)

Weekly Total:  18.08 miles

November Miles:  53.13 miles

Year-to-Date:  1079.76 miles

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