Well, it was another week of gym workouts and heavy legs! My runs were hard, but it will all be worth it. I hope. Anyway, I’m linking up as always with Kim and Deborah for the Weekly Rundown (thanks, ladies!) Let’s get right into it.
Sunday
If I go nine miles east I’m at the beach- but if I go about six miles west I’m right at the edge of the Everglades. This is where I went for my trail run. The trail isn’t very exciting, but it’s very peaceful. I ran 10 HOT miles. I think I’ve mentioned it before, but there’s no shade out here.
Monday
My legs were surprisingly sore from Sunday’s run- luckily it was a day off, except for Caroline Girvan’s dead bug workout.
Tuesday
Leg day at the gym! Squats, deadlifts, Bulgarian split squats, calf raises… plus I did biceps and rows.
Wednesday
Okay, now my legs are really sore! Perfect day for speed work… sigh. I had originally planned to do it on the track at the school where my husband teaches, but I realized that while the students would be gone, the faculty was still there for professional development this week. So I did my speed work on…
The treadmill at the gym! I had a phase several years ago where I did all my speed work on the treadmill, with good results. I thought this workout would be easier because I was inside where it was nice and cool, but it was alarmingly hard. But I did it- 8 x 400 at my (IS IT REALLY THAT SLOW) 5k pace (plus a warm up and cool down run.) I chalked it all up to tired legs, and moved on.
Thursday
A very slow 4 mile recovery run.
And then for something different, I did Marcia’s core sculpt workout. Thank you Marcia for giving us a hard workout that has 15 seconds of rest between each exercise! Caroline only gives 5 and it’s cruel.
Friday
Back to the gym for leg day #2 of the week! I skipped deadlifts because my low back was cranky, but did squats, calf raises, Bulgarian split squats- and also bench press and triceps. There, I did my upper body this week!
Funny thing about this picture. This was heavy for me, and it looks like I’m lifting the puniest weights. The bar is heavy, you guys! I mean, not heavy for some people I can think of (hi Wendy, hi Marcia!) but it’s heavy for me. Here I have on two five pound plates, and for the next set I added 2 and 1/2 more pounds per side. I can’t wait- soon I’ll be able to use the BIG TEN POUND PLATES (you can see them, the green ones in the background) and then it will definitely at least look like I’m lifting heavy weights, ha ha.
Saturday
The absolute last thing I felt like doing before work was getting up to run. But I knew my Sunday Morning Self would thank me, so I did it. I ran 5 miles and neglected to do any core afterwards (oops.)
And at night, we went to a wedding! One of my oldest friends was unhappily married for over 25 years… then when their kids went to college she and her husband divorced. A few years ago she met and fell in love with a wonderful man, and tonight was their wedding. Just goes to show- it’s never too late.
Sunday
DAY OFF. I knew we would get home late from the wedding and I would probably have a couple drinks… and that I wouldn’t feel like getting up early to run in the heat. I’ll do a core workout, but other than that I’ll be relaxing and eating waffles (obviously!)
I decided to skip a trail run this week because I wanted to put the focus on my strength workouts. But when I put this post together and saw the pictures, I missed it! So a trail run will pop up somewhere next week. Along with a day of speed work and two leg days at the gym. I figure if I keep at it, my legs will get used to it and won’t feel so sore and heavy all the time. Right?
How was your weather this week? Are you running in the heat?
Speed work on the treadmill- yay or nay?
53 Responses
LOL at missing the trail run while blogging. Ugh, I would die with no shade — you are really a beast! Good thinking to move that run, too.
Kudos to your friend. My sister has been unhappily married for almost 45 years (well, it wasn’t always unhappy). It’s sad. The kids are long gone.
I’ll swap you paces. 🙂 and oh yes it was hot here this week but mostly not humid.
Ugh, I feel bad for your sister! It’s so hard… you would wonder why people stay together, but there are reasons.
Remember that I run in the heat almost all the time. We even had an unusually warm winter this year- I remember it got up to 90 one day in February. So, I’m used to it!
It was hot hot hot. Then cooled off. In the 40s this am.
I’ve never deadlifted. I doubt I will. But I think I will miss the weight machines at the gym.
Speed? Never the treadmill. If ever it’s a race. But I do want to go to a track.
It was in the 40s there this morning? That must have felt cold!
You get your speedwork in with all the races you do. I remember when I lived in NYC, there was a year where I raced every other weekend, didn’t do any other speedwork, and that was the year I had all my PRs. The good old days!
same… racing is speed work in disguise (with spectators and water stops)… but once I start marathon training there will be fewer shorter races…. I need to get some mojo to head to the track. Thee are a few nearby and empty during the summer.
I’ve been known to do lots of speed work on the mill and I love it. It’s the only option here during the winter. Is that the 45# bar? Nice work! Of my older daughter’s circle of friends, ALL of the parents got divorced either at college drop off or soon after. It’s kind of nuts.
Wow- I guess it’s a thing to stay together while the kids are home and then split up. That’s a little scary!
Yes, the bar is 45#. Just the bar is heavier than squats I was doing at home, so it’s a good start.
Congrats to your friend!
“Treadmill” and “easy” never really go together do they? The advantage of the mill is that the weather is the same year round, and you can get the exact speed that you want by pushing a button.
Yes, I guess hoping for an “easy” workout on the treadmill was delusional. But yes- it’s easy to focus on the exact speed you want- and when I did those workouts on the treadmill consistently, I was able to replicate the paces outside. So we’ll see how it goes this summer!
LOL at your own post giving you FOMO — I get it though.
I feel you on the gym weights, and I don’t even try using a barbell. In my mind I am strong, but sometimes just picking up a weight to use later feels hard. The only way to get stronger is to keep trying!
Yes, you’re absolutely right. The reason I’m not stronger now is i always start and then give up 9for very reasons which seem logical at the time.) But if I just keep at it I’ll be nice and strong eventually!
When I looked back at my week, I was also disappointed I didn’t;t run more. Ha! I can only imagine how tough the speed work is in that heat all summer. I got into dong short speed work last summer and really “liked” it. Way to go on your strength this week
Thanks Deborah- I’m trying to remind myself that strength is my focus and it’s okay if my legs are tired on my runs. And I think I’ll continue my speedowrk on the treadmill- it’s nice to have one day a week to get a break from the heat.
Oooh a wedding! I haven’t been to a wedding in forever. I love weddings! I hope you had a great time!
I used to do a lot of running on the treadmill; our weather here means that most of the year isn’t great to be outside. I do like it for interval training, for sure. Mind you, it’s been a while.
Yes, it’s also been ages since I’ve gone to a wedding. It was really nice!
I love your description of your friend – so happy for her!
This sounds like a pretty brutal week of workouts. I bet it will get easier as you keep with it, though!
Yes, I’m so happy for my friend! Things worked out in the end.
Well, I usually only do one day of leg work each week (if that, LOL). I’m planning to get more attentive to lower-body work now that my half marathon is done. I guess with all my cycling (and occasional stair-climbing), my legs are getting plenty of work already. Do you have another race that you’re training for (my memory is MIA this morning)?
I was doing one leg day a week, but I felt like i wasn’t seeing enough progress, so I upped it to two- which means my legs are always sore, ha ha. I’m still deciding on my next race- it will be a big one, but not till winter.
I was still so sore from Thursday’s squats that my legs felt like lead this morning. SJ told me they might. Glad the race was just a ‘training run’, lol.l Be patient with yourself–you are making fine progress with the squats. You SJ would make you squat lower, lol. You got this!
Yes, I thought I wasn’t getting down low enough! It’s good I have this blog, because it makes me take videos of myself (to screenshot as photos later on) and I see all sorts of things, in my running and weight lifting, that aren’t right. Okay- lower it is!
Oh, leg day!! I’m SOO envious! Well, my time will come.
It’s great that you work towards putting on more weight on that bar for your squats. It’s heavy work for sure, and both squats and deadlifts is so much about technique too, but you’ll get there!
Your Everglades trail run looks absolutely scorching! As a European I’m intrigued that you say the trail there isn’t exciting – all I know about the Everglades has to do with alligators, lol.
Wonderful about your friend’s wedding. It’s truly never too late!
Yes, there are alligators in the Everglades, but I didn’t see any. As a matter of fact I’ve never seen any- but really they can be anywhere around here that has water. Every once in a while someone will find an alligator in their POOL! Eek.
Yes, squats are hard! One of the reasons I’m not loading on too much weight now is I’m trying to work on proper form. Thanks for your encouragement- yes, I will get there, eventually!
Speedwork is the only thing I “like” doing on a treadmill.
It got hot here fast and I definitely struggled this week. Summer running is always challenging for me but I’m trying to embrace it.
Yes, I’ve been struggling with the heat for the past few years (something to do with menopause, I suspect) but lately I’ve just given in and am embracing it! What else can I do?
This post really made me smile! When you talked about your back being cranky – I felt the same way this morning! And this: “Caroline only gives 5 and it’s cruel.” Haha! I did a workout video with a bunch of kids today and there was a 15 second rest between the moves and I was SO relieved!
Ha, yes there’s a big difference between 5 seconds and 15 seconds, especially in a core workout (which is going to hurt no matter what.)
You had a really solid week. Nice work. I can understand why you did your speedwork on the treadmill. Summer hasn’t fully arrived here yet (in fact, it’s been rather nice here for May/June, which is unusual)… I still wish I had access to a treadmill. Sometimes it’s just easier to do structured workouts on the treadmill and just set the paces.
So wonderful that you got to see your friend happily remarry later in life. It is never too late!
Yes, a track would be great, but the treadmill really works for speed work!
You had a great week of workouts! I love that you’re back in the gym regularly now that you’re out of your ultra training cycle. I trained for most of my 2010 Boston Marathon on the treadmill because we had a particularly snowy winter. The long runs were much more brutal than the speed workouts, though.
Our weather has been delightful these last few weeks and I’m loving it! Saturday was my hottest day for cycling this year, but it’s never as bad on the bike because of the breeze.
Long runs on the treadmill are brutal!!! I would much rather do speed work where you’re varying the pace.
Those Everglades trails are no joke. I remember cycling out there (is it Shark Valley? Am I remembering correctly), and just being so miserable with nothing but sun and open sky. I DO love that you are right in between two distinct terrains. That’s super cool.
You don’t have to justify your weights to this girl. I have the upper body strength of wet linguine, no matter what I do. You rock!
Ha- I can’t say my upper body strength is improving much, because I’m not focusing on it at all. But I HOPE my legs are getting stronger!
And yes- Shark Valley is an Everglades trail, down near Miami. i’ve never been on that one!
Oh those small weight plates get in my head! I would rather a large, skinny plate vs. 2 heavy small ones 😛 it’s such a mental game! We have swung all around on heat here – on Friday, I did a hike in 90* heat; on Saturday, it was 50* and we were scrambling for jackets!
That is a huge weather shift! 90 degrees is especially hard when you haven’t had a chance to acclimate.
Soon I’ll be able to squat with the large skinny plate, which will make me feel like a badass, ha ha.
I have a legitimate question because it’s been decades since I’ve been a regular gym goer. Do other people every pay attention to you and what you’re doing? I mean, are there people watching you who might be judging because you’re not lifting all the weights all the time? Or is it just that you think you SHOULD be lifting heavier weights? Again, it’s been a while for me, but I remember one of the things I most enjoyed about going to the gym was how invisible I was. No one was paying me any attention because they were doing their own stuff!
GREAT question. When I first started going I felt a little self conscious, imagining that people were looking and judging me. But I’m pretty sure people couldn’t care less what I’m doing. I’ve learned to just do my thing and ignore everyone else. The other day when I was there, a guy was using the squat bar next to me, and he was taking a video of himself with his phone. He kind of laughed self-consciously and told me he was trying to check his form. I do that too!!! It made me realize that other people aren’t 100% sure of themselves either.
Love it! I’m typically sore all week after my gym work, too. It makes for some tired legs on the run! But you gotta get it in. I commend you for surviving that treadmill run. I just HATE the treadmill. I’d rather be burning up outside or drenched in rain or frozen. Ha! The only time I’ll get on is if there’s ice on the ground, which happens maybe once a year in Memphis.
I know, a lot of runners hate the treadmill. If i’m doing something like speed work where I’m varying the pace a lot, I don’t mind it. Doing a long steady run on the treadmill is death.
Ugh the dreadmill! I haven’t done speedwork in so long! I am mostly doing what my pre kid self would call ‘junk miles’. I’m just out there logging miles. But I wouldn’t be totally opposed to speed work on a dreadmill. We did it on a track when I was in a running club and I didn’t mind it. I preferred it to hard hill workouts!
How wonderful for your friend! Love is possible at any age! How fun to go to a wedding. The last wedding I went to was mine in 2017!! I don’t know when I will have another one to go to. Maybe not until my nephews start to get married which is probably quite a ways off, although one 19yo nephew is in a serious relationship and we all adore her. But they are sooo young so hopefully they take their time!
Yes, as fun as weddings are, I hope your nephew doesn’t get married quite yet.
Speed work on the treadmill is probably the best way to run on one- switching up the paces relieves the boredom.
you are a glutton for leg punishment! ah but we don’t get runner’s legs by not strengthening them, am I right?
you know, I think you are doing great and I appreciate seeing the work you do. Don’t knock it by saying you are “slow” or not lifting heavy! you are doing what you can do right now and that’s all that matters!
the weather here has been great, I would almost even say perfect!
i used to do most of my speed work on the treadmill. considering it again to be honest! just to get me started.
Thank you Renee! You’re right, I should just appreciate where I am right now. I used to run faster- BUT, I think my legs are actually stronger now. So… it’s all good.
I definitely did my fair share of running on the treadmill and it’s still just as effective and hard! Great for speedwork.
You had an amazing week Jenny! And topped off with a fun wedding. Glad your friend found happiness! 🙂
I am still doing the Kim Runs the Mitten workouts as they are meant to be designed for runners, but I miss my Carolyn Girvan- her strength program is still my favorite and I have you to thank for introducing me to it.
I’m glad you like CG- but now you made me curious about Kim Runs the Mitten!
I know what you mean about the big vs little plates!! It just “looks better” to be squatting with those big plates on, even if they’re still only 10s!!! hahaha!! I think it’s because the standard image of some strong person squatting includes the bigger plates. My gym has the big plates even for 10s. I don’t have squats on my program this month, but last month I did and I was squatting about 75#, so the 45# bar + the big 10# and then a little 5# on each side. Maybe next time I have squats I can work up to TWO of the big 10# on each side!!! I used to squat more often some years back and I know I was able to squat more than I can now, but I haven’t been focusing as much on that exercise lately.
Do you follow a strength program of sorts, or just rotate through some standard exercises?
I’m not following a program- just focusing on lower body mostly, and doing squats, deadlifts, calf raises, and then something unilateral like Bulgarian split squats- I figure if I keep doing those things it will make me nice and strong for running (and injury-proof, my ultimate goal.)
I would be thrilled if I could squat 75#! I’m working up to it…
That’s funny about the weights being small. I was on the squat machine with my daughter and I think she put 100 lbs on it! I thought half that weight was fine for me. No way I’m blowing out my knees to keep up with her! You still win my award for toughest runner – there’s no way I could survive those runs with no shade. I’m weak!! 😂
Ack! 100 pounds? How are these people lifting that much? I want to get strong like that!
I would collapse in a heap of fear given that no shade sun, so massive kudos to you. It’s been hot and cold here, we had a warm spell and now I’m wearing a long-sleeved top for my rehab runs. I think you look strong lifting that bar and weights!
Thank you Liz! I’m glad I LOOK strong at least (ha ha…)
Yes, we live in such a hot and humid place- why is there no shade??? It’s cruel.
Dude, you are ROCKING it! Look at you! Strength AND speed AND long runs AND trail runs… you are doing it all! No wonder your poor legs are tired! I hope they adapt soon – before you melt. That lack of shade would get even me… ooof….
Yes, I guess we can see why my legs are tired! It’s hard- I don’t want to leave anything out, but it’s so hard to fit it all in.