Training Recap and Plan Jan 9–15


Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Minutes) OFF 46 min   45 min 40 min 40 min  
Elliptical / Arc (Min)     35 min        
Class            Yoga  
Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Miles)   4.31   4.3 REST 3.85 3.89
Class     3.5        
Swimming (meters)              
Total Miles this week: 19.85            



This week as the first official training week for 2012 and for my half-marathon went really well. This week was more so just about getting back into the swing of things after a very indulgent Christmas break.


Tuesday’s and Thursday’s run took place on the treadmill due to my alarm not going off and me missing my very short window of daylight to run in. I work until almost 6 most days so if I miss my run in the morning I am forced on the dreamill in the evening. Both of these runs went pretty well all things considered. On Tuesday’s run I did an interval run which always feels harder on the treadmill for some reason, I guess maybe because there is less to distract me from the actual pace. On Thursday I did an easy run where I just zoned out and enjoyed.


Wednesday was elliptical, I still have to incorporate elliptical into my training due to my ITB issues I need to cross-train to keep from making it worse. I can still feel it while running so I am keeping at the physio and will be attempting to buy a foam roller this week.


Friday I had the realization that I should be running in the daylight Saturday and Sunday. I don’t know why I didn’t think of this before?! I don’t have much going on during the weekends  now that the holidays are over there is no reason I shouldn’t capitalize on the daylight. So I took Friday as my rest day and ran Saturday and today instead. Yesterday I did another interval run and today I did an easy run.


I noticed today that my ability to pace myself is completely gone. I used to be able to hold a consistent pace during my entire run. Now I take off in the beginning like a caged animal and then am forced to slow down once I get tired and then have a lovely positive split. This is something I need to fix immediately, I am running fast slow fast slow and there is no consistency! Pictures from today around my favourite running route:


2012-01-08 14.30.54

2012-01-08 14.31.45

Workout Plan Jan 9 – 15

Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Minutes)   40 min     REST 44 min  60 min
Elliptical / Arc (Min) 40 min   Track Workout 50 min      
Class    Yoga   Body Pump   Yoga Body Pump

Last week I concentrated on running, this week my concentration will be on bringing strength training and yoga back into my schedule to keep me injury free. It’s going to be a busy week, Wednesday is a track workout, my second one ever, which shouldn’t be bad no 400m’s just 200m’s! Saturday is the start of hill training, can’t wait for that…not! haha Anyways should be a big week mileage wise, I am ready to take it on! Happy training this week everyone!


Foam rollers: Suggestions for a beginner size?

Do you do track workouts? Love em’ or hate em’?

How do you keep a consistent pace?

Do you find interval runs harder on a treadmill? How do you distract yourself?


2 thoughts on “Training Recap and Plan Jan 9–15

  1. Nice work on your training – that is a really pretty path you run on!

    I track my workouts on Daily Mile and I’m a big fan of the site!

    I’m not a huge fan of foam rollers. I recently purchased a ‘Tiger Tail’ and it works WAY better for me than a foam roller. It can get deeper into my muscles. I’ve heard ‘The Stick’ works really well also.

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