13 Weeks to 13.1: Week 11 Recap

I know that I’m well into week 12 now (so close to that half I can smell it!) but I thought I’d catch you up on what I’ve been up to on this extended Michigan holiday. I must admit, it’s been incredibly hard to keep up with my workouts when all I want to do is hang out with family and friends and eat all the delicious Christmas treats (not to mention the abundance of alcoholic beverages available).

Fortunately, I’ve kept up with my workouts (though the order in which I did the workouts is jumbled as usual). I’ve also managed to eat decently well/not drink too much. It helps to have that race in the back of my mind – I find I actually don’t want to eat all the rich food that I know will give me a stomach ache later.

Here’s my workouts this week:

Stretch and Strengthen: Sunday, December 20, 25 minutes of stretching

5 mile run – Tuesday, December 22,  3 miles on the treadmill – 31:43, 10:34 pace, 2.36 miles outside – 23:25, 9:56 pace

3 mile run or cross train: Wednesday, December 23, 2.64 miles, didn’t keep track of time

5 mile run: Sunday, December 27, 5 miles on the treadmill – 50:40, 10:08 pace

Rest: Thursday, December 24 and Saturday, December 26

60 Minute cross train: Friday, December 25, 50 minutes on the erg, 9408 meters, 21 strokes per minute

9 mile run: Monday, December 28, 10 miles on the treadmill – 1:40:00, 10 minute pace

First of all, let me bring your attention to my long run this week – DOUBLE DIGITS, BABY! Another PDR (personal distance record) for me. And I did those ten miles at exactly a 10 minute pace. Boo-ya! My training plan recommended 9 miles this week and 10 for the long run next week, but I decided to bump these last two weeks up by a mile each to make it 10 and 11. Basically, I just wanted to give myself a little boost of confidence on race day. If the longest run I’d ever had before the race was 10 miles, I’d have another 3.1, or a 5K, to go. That seems like a long way! However, if I can do 11, I KNOW I can power out another 2 miles to make it to 13. Just a mental thing for me.

Two notes on this week’s training:

First of all, it was tough to get outside this week! In Detroit, the roads were clear (even if the sidewalks weren’t). However when we arrived in Grand Rapids we were greeted by this:

Not exactly ideal conditions for a run. Sadly, in GR I was confined to the treadmill (which I’ve discovered I really really hate. Yuck!)

Second, I had an opportunity to do some cross training this week in my in-laws awesome basement gym. They have a treadmill, elliptical, Nordic Track cross country ski thing, and my long lost friend, the ERG! I’ve mentioned before on this blog that rowing was my first love when it comes to sports. I really enjoyed being on the crew team in high school and for a year in college, even if the erg (rowing machine) was sometimes the bane of my existence. But on Christmas morning it was raining, and the erg was calling my name. I did a nice easy 50 minute piece, sticking around a rate of 2:40/500 meters and a stroke rate of 21 strokes per minute. It was actually really enjoyable (though my back was REALLY sore for the next few days. I haven’t used those muscles in a while!).

I’ve always been more of a slow-and-steady athlete (as is exhibited by my slow, but consistent pace during runs). Needless to say, the 2000 meter races I participated in on the crew team were not exactly my forte.

 Clearly, I do not know this person. But he is showing off the ergometer (or erg) quite well. (photo from Concept2)

I’m doing well on week 12 so far, and we’re heading home to California on January 2. Just in time for me to do my last long run of my training in the warm weather before I start my taper week.

Stay tuned for a recap of my Christmas (including all my awesome blog-related gifts). It was a very bloggy Christmas indeed!