November 18, 2012

Workouts and a giveaway winner

After the Savannah marathon, I rested completely (no yoga, no anything else) until Saturday, so I'll pick up my training report from there.

Saturday: 3 easy miles, didn't time them
Sunday: Oak Mountain 13.1, 2:01
Monday: 45-minute spin class, one shake-out mile on the track
Tuesday: 9 miles, 1:10:47, tempo run, plus 1 cool-down mile
Wednesday: walk 2 miles, bike 20 minutes, row 20 minutes
Thursday: speed work -- 6 miles of alternating .25 miles at 9.3/9.4 mph with .25 miles at 6.5 mph, physical therapy/myofascial release for an hour
Friday: rest
Saturday: 20.36 miles in 2:51, 30 minutes of rolling and stretching
Sunday: one hour of easy, easy yoga

Also, I've been throwing in balance exercises on the balancing disc (like this one) that I found at the thrift store. While I'm cooking, I stand on one leg at a time until I feel like switching. I probably should time it, but for now, I'm just happy to be doing it at all. My goal is to strengthen my ankles for my increase in trail running. 


Also, I just found a trail that I can run to from my gym, so I can drop off the kids and run there and back. So that gives me another opportunity to strengthen my ankles during the week. 

Looking at this past week's training, the only thing I'd like to add for this upcoming week is one weight lifting class. Otherwise, my plan is to stick with the training schedule and possibly replace one of the cross-training days (biking or rowing) with a trail run day. 

Are you guys still awake? I barely am. 

Quick, look at this delicious food. 


It's pork with brie and pecan molasses. My brother cooked this up for us one night using this recipe. I feel super proud that I'm related to someone who made this because sometimes I make cereal for dinner. 

Now for the important part of this post: the winner of the Endorphin Warrior bracelet!



Congrats to Laura from Mommy Run Fast! Check out her blog for some deliciously healthy recipes. Laura, email me at yomommaruns (at) gmail.com with your word choice and size.

Thanks to all of you who entered and shared this giveaway! 

15 comments:

  1. That IS delicious-looking food, indeed. I found a quick, 8(maybe 6?) minute ankle-strengthening workout that I do once a week or so, too. That balance disk looks way more fun, though.
    The workout was an On Demand one, but I think you can find it on www.sportskool.com, too.

    ReplyDelete
    Replies
    1. Thanks! I need all the ankle strengthening I can get. Who knew I would one day be more worried about ankle muscles than biceps.

      Delete
  2. I'm glad you told us what that was because I had no idea based on the picture. It sounds delicious though!

    ReplyDelete
  3. That's a strong 20 miler. Go get 'em in Huntsville.

    ReplyDelete
    Replies
    1. Thanks! It's weird that it's taper time already.

      Delete
  4. oooh lots of long runs this week - the 20miler, whoa!

    I've seen those balancing discs at my gym, but have never tried it. I'm always freaked out to try something new in plain sight of others, so this might be saved for one of my later-night gym sessions:D

    ReplyDelete
    Replies
    1. Yes, that's exactly what I had to do with the foam roller in the beginning. Hide in the corner to use it!

      Delete
  5. I've been having all sorts of lower leg issues this year. Calf problems first then achilles issues and it's all related to my ridiculously stiff ankles. So I've been re-habbing, stretching and incorporating calf raises and single leg balancing work 2x a week when I'm at the gym. I stand on the round side of a bosu ball with my shoes off and try to balance on one leg. Very effective. I have to watch the flailing arms though. I've already managed to smack one of my gym buddies. ha ha.

    ReplyDelete
  6. Ahhh I love Laura....and Suz and Allan, who were right there next to her ;) lol

    I actually love the looks of your meal and I'm jealous of your amazing workouts. I haven't been feeling motivated at all. I should come over here more often :)

    ReplyDelete
    Replies
    1. That was a close one between them!

      You can come run with my anytime.

      Delete
  7. I'm impressed you've gotten such quality workouts in so soon after the marathon... rockstar! Thanks so much for this giveaway... I'm emailing you now!

    ReplyDelete
  8. That food does look delicious! That's a great week of training...30 minutes of foam rolling and stretching! You are dedicated.

    ReplyDelete
  9. Your training schedule looks demanding, amazing, and wonderful. Cannot wait to be there some day.
    I have been hearing about this a lot - myofascial
    From a running perspective what do you find to be the benefits?

    ReplyDelete
    Replies
    1. I originally went in for some hip problems, which have improved dramatically. Now I go for maintenance to get me through the next couple of marathons healthy. I have one leg that is shorter than the other, not anatomically but because of tense muscles. So the myofascial release helps everything relax and slip back in place.

      Delete

Yo Momma loves comments.