Week 25 – Rest, Run, Ride, Repeat

24 June, 2018 46 By Renée

 

 

I’m going to try linking up with Holly and Wendy again for the Weekly Wrap. Check out their blogs, plus many others and join in the fun in the Fitness Related Posts Link-up!

This week has been pretty ok, with the exception of being super busy at work (can’t have everything right?). Week 2 of Marathon Training is in the Books!!

I’m posting this song/video today because the more I listen to it, the more I love it.  I do feel now like I’m ready to do whatever it takes!

Week Totals:
Biking:  77.25 KM
Running: 28 KM
Steps: 61184 (not including runs)
Gym: 3x
One lunch walk
No AM workouts done

Planned vs. Actual
Monday – AM Workout  nope, did have a walk at lunch though
Tuesday – AM Workout, Training @Runiversity  no AM workout (at least I’m consistent), did go to training
Wednesday – BodyPump OR Spinning with Vincent BodyPump
Thursday – Free BodyCheck at the gym, maybe a run with Gerrit had a free “bodycheck”, no run with Gerrit
Friday – AM Workout, Training @Runiversity no AM workout, did go to training

Also:
Minimum 3 lunch walks (trying again) didn’t happen, too busy
Get my 10,000 steps in each day (trying again) slightly better than last week
Continue to work on house stuff making progress!!!

 

Monday – was definitely a rest day, but was glad to get out at lunch.  The weather has been really psychotic the last week and it threatened to rain with a few drops right at the end of my walk. Had internal auditors at my desk at work for half the day so that was kind of a rough start to the day!  Total Biking: 4.4KM

Monday: scarf and jacket but refusing to not wear sunglasses

Tuesday – I think right now we can forget about these AM workouts, though I do think it’s necessary to do certain exercises more often than one time a week!  So I want to sort my head out and get these exercises in, even if it’s not in the morning (I’m talking about a bit of core work, squats and lunges in particular and a bit of mobility).   I did cycle almost 14KM to training and we did technique training but not a lot of KM’s.  Total Running: 3.21KM. Total Biking 18.15 (including commute).

Tuesday: still in a scarf and Jacket…

Wednesday – super busy again at work, had plans to lunch with a colleague and that just didn’t happen.  Rushed home after work, changed and packed my gym bag  – Vincent was picking me up at 5:10pm!   We arrived in plenty of time (last week we were a bit late and it was tough getting a space to work out in class), got our stations set up and at 6pm it was ON!  i am enjoying BodyPump;  trying to be realistic with weights, etc., and trying to build up properly instead of going for gold and suffering from DOMS for three days…  Biking was 4.4KM (regular commute)

 

Wednesday: now it’s blazing out again!

BodyPump Kids!!!

Thursday – more stress at work (should be over now – I had a colleague who was on holiday for two weeks but he’s back by the time this is published).  Auditors at my desk in the afternoon again AND I had to leave a bit early –  I had an acupuncture appointment at 3:30!  Usually I go to this particular physio for dry-needling but she suggested a while ago that we also try acupuncture for my foot so I figured why not?  Interesting.  I do not understand this hocus pocus but there was in fact less pressure and pain on my toe when we were finished…   In the evening I had an appointment for a “free body check”  but it was more a kind of marketing thing to get clients.   I already have a lifestyle coach and don’t think I need a new one!   I was there already and Ron ran to the gym to do his strength training so I did 10 min on the elliptical and 10 min core work (that I’m still feeling).  Biking was 5KM (commute + a little to the physio).

gym mat face

Friday – slept in a wee bit, Ron was working from home so no need for either of us to get out of bed at the crack of dawn.  I only needed to leave the house in the afternoon for massage clients so I did some stuff in the house and prepped my bag for training in evening.   Ron had almost the exact same training on his program so he decided to go to Runiversity with me – yay!   I went to the health center for my two clients and then met Ron later on the bike to go to training.   The plan:  8 x 500 with 200m recovery.  And I was supposed to run the 500m at a pace of 4:54m per km (or 2:27 each interval).  Which, by the way, is insane if you ask me.  I managed it more around 2:35 average which is still stinking fast for me.  My brain wanted to stop at #6 but then I thought, what kind of idiot would I be to stop when there is no physical reason to do so???  So I pushed forward.  Total running distance 9.78KM.  After training the hubs and I biked over to one of our favorite local cafes, Cafe Metropole, for a beer and a bite.  Total biking: 19.65KM

ready to go to training (need a jacket again)

Saturday – we got home kind of late so getting up at 7 was a slight challenge, but … it was time for RPM and Vincent was picking me up so I had to be ready on time!  Ron was also up and running to the gym again to get his training in.   RPM was yet another sweat-fest.  Happy my favorite instructor was there as well!

Afterwards we were busy again with our home projects.  Another mattras to the recycling center.  A trip to the home improvement center, and I spent quite a few hours packing up things we don’t need anymore (who needs 672 wine glasses!!!) to take to the local charity shop.   Basically we are going to redo The Girl’s room to a sporty room and The Boy’s room will still be for my stepson when he wants to come over, but a lot has been cleared out (and we bought a new sofa bed, yay!) so that it’s not full of stuff no one is using.   We will first paint the sporty room and get things set up in there and then do The Boy’s room.  I’ll be getting rid of some furniture as well in the very near future.   It will be good to get this stuff DONE!

 

suckered Dick into a selfie

Sunday – time for the long run!  My schedule said 90 minutes so I calculated 14k and a bit for a pace of around 6:30min per km.  I started off a bit fast but it felt good so I kept going (foot and toe were feeling pretty ok).  I did take a break here and there for Clif shotbloks and water (it was not super warm, but humid).  I was pretty surprised at how it was going and with my pace, to make 90 minutes I was actually going to have to go 15K instead of 14 and a bit.   The end was getting hard but I just kept pushing the pace.  15KM in 1 hour and 33 minutes.  I was pretty sure that had to be some sort of record and while not my best 15K ever, it was the fastest I’d run a 15KM since November 2015…   I’m telling you, the combination of recovery, rest, minimum runs and 4KG weight loss is making a difference.  Now to just get my foot in order!!

After the run it was time for rest, shower and refueling!  Ron was running with Vincent and once he was home he pretty much had to go through the same procedure!  We decided to go out for dinner – I know it’s the lazy way but honestly it’s really hard to cook when you have pretty much used up all your energy for the day!  So around 6pm we jumped on the bikes and headed to town to our favorite Thai restaurant.  So. freaking. good.  Total biking:  7.5KM

around 12KM – happy to be back in town at the John Frost Bridge

As far as food goes, it’s been a challenging week.   I have been really focusing on less carbs on non-training days and more carbs on the days I need them the most (or like Saturday night, when we have pasta because of the long run on Sunday).  But still sometimes I’m quite hungry and I need to figure out fuel that is not going to hinder the the weight loss process.  I haven’t been on the scale so I’ve no idea what is going to happen on Wednesday.  It’s a process, I know this, but with the way things are going with running I really would like to see the numbers drop just a little bit more.   Though my goal is still 74KG by the time my birthday rolls around and that should still be possible.

 

Next week:
Monday – rest
Tuesday – 45 min recovery run (no Runiversity on Tuesday, only on Monday and I want my rest day)
Wednesday – BodyPump OR RPM
Thursday – rest (acupuncture and movies with a friend)
Friday – at the moment I have no clients so I’ll probably do more stuff in the house, + Training in the PM
Saturday – Midsummer Run (PM) 7.5KM
Sunday – Probably Westervoort 10KM + 5KM for my long run

How was your week? did you have any pleasant surprises with training? Is your weather nuts – from chilly out to blazing hot within a day or two?

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