Weekly Workout Schedule – 3.18.13
Last week’s schedule
Monday – Rest
Tuesday – 4 mi + hot yoga actual: hot flow yoga
Wednesday – 7 mi complete
Thursday – 4 mi actual: rest
Friday – Rest actual: gentle yoga
Saturday – 15 mi actual: 90 minutes of cycling
Sunday – Strength actual: 45 minute spin + 20 min strength: shoulders/abs
Total Running Miles – 7
This is depressing. As I mentioned earlier, I had to skip my long run this weekend due to my PF…seeing only seven miles total for the week is messing with my head. I spent a lot of time on the bike this weekend though. Saturday I got locked out of 8AM spin–so I took myself to the stationary bike, started up The Office on Netflix, and cycled for 90 minutes, with the setting on “random” so I could get some hills in there.
Sunday morning I tried getting into spin again, thankfully its not as crowded on Sunday–but the class is only 45 minutes vs. Saturday’s 60 minute class. It was still a great workout and had my quads burning.
Spinning doesn’t aggravate my foot, but it was sore this morning on the walk into work. I’ve been doing all I can to stretch it, doing the ice massage and wearing the awful night splints, so I’m hoping it gets better so I can do my long run this upcoming weekend. Let me just say how glad I am that I didn’t sign up for a half marathon on Sunday…
Workout Schedule for this week
Monday – Rest
Tuesday – Hot Flow Yoga
Wednesday – Spinning
Thursday – Spinning and/or Power Yoga
Friday – TBD
Saturday – TBD
Sunday – Long Run or Spinning
This week is up in the air depending on my my foot feels. I may just take another week off, we’ll see. Now, when I start running again should I jump right into where training left off or run less miles and build back up again? I was just about to hit 30 MPW.
4 Comments
Kristin
Cut back 20% on all your runs and slowly build back up (e.g 15 miler now becomes a 12 miler). It’s only a week or 2 but since PF can rear it’s ugly head at any time, IMO it’s best to take a conservative approach. Getting to the start line uninjured is the most important part of the equation. Don’t get wrapped up in the weekly mileage count.
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Jen
thanks for the advice Kristin! I’m actually glad this week I’m taking it easy–the weather is not going to be fun for running these next few days! Eeek.
Sue
Have you had your foot checked out?
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Jen
I’m going on Tuesday–it was the only time I could get in.