Another early morning run!! I’m glad that the sun is coming up now as I finish my runs. It means longer and warmer days are coming! Another set of timed short intervals. 6 x 2 minutes with 3 minutes of rest between and 5 x 1 minute with 1 minute rest. The 1 minute intervals seemed quick which I think was the point.
Overall was 5 miles in 54:24.
I wasn’t able to bike to work, but we did bike for our after-school class. It was the last week so we biked to Dairy Queen. We took everyone (2 are still using their bikes as striders and 1 isn’t very confident on the pedals) so it was a little slower. I went back and forth because we could have taken a long/fun way to DQ but I think it was good to include everyone! After work I took my trailer and positioned it for the big bike field trip tomorrow. So my total riding was 2.5 miles.
Today’s long interval workout was 2 rounds of 600, 800, 1200 with approximately 1:1 rest. My phone didn’t charge correctly overnight so I couldn’t use it to gauge the time of each interval so I went more by recovery. My Garmin only lets me plug in one distance for intervals so I set it up for 26 x 200 and did my best to skip the rest between each 200. It was an additional mental challenge to the workout!
I decided to throw in a little new section and ran on the golf cart paths for some of it. The trails are still a little wet, but most of the cart paths are paved on the section I ran. It is a little weird because running there my mind was still seeing the ski trails. It is interesting that much of the ski trails is actually above cart paths! They were quiet and lonely as it was still dark at this time!
Because of the complex math involved in adding up my intervals I’m not going to! The overall distance was 5.82 miles in 1:04:29. All of the rest interval was walking.
Today’s “stamina” session was a 45 minute run using only Nasal Breathing. This week’s focus was on running while only using the nose to breathe and it is quite an interesting effort. It requires a slower overall pace and a more mindful approach to breathing and focus.
This actually meant that I walked a couple of the hills to keep from pushing past the nasal breathing. The breathes are longer inhales and exhales. I took a little bit different route around Wirth including a bathroom stop. I kind of lost track of the time as my watch screen didn’t have an elapsed time on it. So I actually ended up running for an hour and finished 5.6 miles.
Overall it felt good as it was a nice steady slow run. It felt like some of the lower heart rate runs or more of a true long run feel. I liked that I wasn’t pushing the pace and could enjoy more of the scenery as I ran!
The 3:30 class was pretty full which was a nice change from the past few weeks! The work day was pretty stressful and we had a full evening, but it was good workout!
After a pretty long warm-up we had 12 minutes to find a Heavy set of 2 back squats. I probably had a little bit more in me when the time cap hit. I totally screwed up the warm-up sets when I put 45# plates on the bar…. oops. We were supposed to start at 50% and 135 is more like 70%. Yikes! It took me until the second warm-up set to realize the mistake. I ended at 180 for the Heavy 2.
Then the MetCon was a 10 minute AMRAP with three movements.
20 single arm kettlebell swings 35#, 15 sit-ups, and 1 length sled push with 45# plate on it. I actually started with the sled push. It was a quick little burner. I was able to complete 5 rounds plus 27 reps of the Gold standard.
After cooling down a little bit I changed and headed to our friends house for our annual Get in Gear Fun Run tradition. We meet-up and then all walk (kids biked this year) down to the Minnehaha Falls to check-in. This year they had the 3 options again 2K, 3K, or 4K. They have the turn around spots marked and you can choose as you go. After last year’s breakout run by Caleb I went with him!
Ready to Go!
Caleb went out like a rocket cutting in and out of people! I had to go pretty quick to keep up with him and I ended up running on the side of the road so I wouldn’t be dodging hundreds of kids. Once I caught back up I told him to try and pace himself a little bit! He walked for about 1 a minute and then took off again! He had been saying he wanted to do the 2K so I wasn’t surprised when as we approached the turn around he said he wanted to turn around. We waved at our friends as we ran back past them. On the way back he walked for about a minute and I kept reminding him to take it easy! I told him as we rounded the final bend that he could run all out after we passed a specific light pole. It was maybe a little too far out for him.
Kicking to the finish!
We finished in just over 13 minutes. After sitting for a bit he said he wished he had gone longer! Nadia decided to do the 3K so we had to wait for a little while but it was fun to see all the kids of different ages coming through!
Finishing happy and strong!
After everyone finished we hit up the refreshment tables, dance tent, and race cars before heading back to our friends and enjoying pizza and friends!
My foot was feeling better so I decided to give it a try! It is also a deload week in the training cycle so it seemed reasonable to go for today’s workout. Today’s short interval work was a nasal only breathing for 6 x 2:00 with 1:00 rest in between. They stressed that the entire thing should be nasal only so not to push too hard on the intervals so that the recovery would be nasal only.
This was definitely a challenge! Different for sure, but to focus on keeping my mouth shut and breathing only in the nose is a whole new idea. It seemed more of a mental challenge. I was able to do it pretty well, even with a little bit of hills. It was weird to be hearing my breath and heart beat while so focused. It looks like they were all around .20 miles for the 2 minutes.
I ended up with 2.99 miles in 33:56.
It was a great day to ride. The am ride was just cool enough to not sweat too much and the after school temps were upper 60’s. We rode just over 4 miles taking the long way to the river. We checked out the waterfall and the flooded river!
Great ride home!
About 15 miles biking.