Happy Sunday! I’m back as normal with my weekly recap of training. If you only stop in for the recap, be sure to check out this ‘re-post’ for a laugh:
Fitting Remarks: How to Talk to Runners: Advice From a Non-Runner
My recap of the Brookings Marathon is also posted: Fits Do Race Reviews: The Brookings Marathon
I also wanted to post a quick plug for my coaching services- I have some space this summer for more athletes and would love to work with you! I provide customized coaching for a reasonable monthly fee. Take a look at this page and shoot me an email if you’re interested in learning more.
On to the weekly recap!
Monday: The Brian Kraft Memorial Day 5k. This race around Lake Nokomis attracts a super fast crowd; last year I was there just to cheer, but this year, I was healthy enough to participate!
I was not, however, one of those super fast runners; I just did my best for where I’m at!
Splits: 7:23, 7:10, 7:23
It was pouring rain for the whole race; I did about 20 minutes to warm-up, then the 3.1 mile race, then 15 minutes to cool-down for about 7 miles on the day.
I have to remind myself that it was less than a year ago that I was cleared to start running again, rather than be a little disappointed in my current fitness level. My 5k PR is 21:45 and I’d love to get back there again, but definitely have some work to do!
Tuesday: Total rest. I was supposed to run, but slept in and then work was too crazy. When I finally got home around 9 pm, I didn’t have it in me to run. Rest was just fine, as to be honest, my ankle (the one I broke) was actually a little sore from the 5k effort.
Wednesday: 8.5 mile run with Vicki before work. Beautiful morning. What a difference a rest day makes! I felt great.
Dustin was in Miami for work, so when I got home, Matilda was all kinds of crazy; vizslas are still crazy even at 10 years old! Since it was such a beautiful day, I decided a short 3 mile run with her wouldn’t hurt.
11.5 miles on the day.
Thursday: Easy 6 mile run with Christie and Matilda (my dog). Another beautiful morning in Minneapolis.
Friday: Easy 5 mile run with Matilda.
Saturday: My friend Christie had basically the same workout as me in her long run. Hers was just a bit longer; (we have the same coach).
3 miles easy, then 16x (0.2 miles moderately fast, then 0.3 mile recovery), 1 mile cool-down. Ended up with 12 miles total. A great long run!
After the long run, I wasn’t able to eat anything until after 2 pm. I was starving! The reason I couldn’t eat is that I had to fast for 3 hours before an appointment for a Bod Pod reading.
What’s a Bod Pod?
The BOD POD is an Air Displacement Plethysmograph (ADP) that uses whole body densitometry to determine body composition (fat vs. lean). Similar in principle to underwater weighing, the BOD POD measures body mass (weight) using a very precise scale, and volume by sitting inside the BOD POD.
I did the Bod Pod as step 1 of a month-long challenge at Discover Strength; the Bod Pod gives you a body composition reading regarding percentage of fat, metabolic rate, and caloric goals to lose fat. I am not planning to make any drastic changes for the challenges, except at least 2 strength training sessions per week and a more thoughtful look at what I’m eating (and drinking.)
Anyone else ever done one of these? After the end of the month, I’ll do one again to see if I made any progress.
Sunday: Oiselle run at the Lakes Running Company in Excelsior.
6.75 miles for me; there was a brunch afterwards at Coalition across the street from the store, but unfortunately, I didn’t have time to stick around. It’s such a great group of women, I’m so glad I joined my local ‘flock!’
Summary: About 48 miles of running, no strength training- boo! With Dustin in Miami for work, so I was a “single dog-mom” and could only fit in running this week. Hopefully next week will be better! The whole idea of the Body Comp Challenge that I’m doing is that I need to strength-train twice a week, so I’m going to try as hard as I can to fit it in.
I’m linking up with Running on the Fly and Confessions of a Mother Runner as part of their Weekly Rundown. Check it out!
You did have a busy week! I would say that you are one of the fast runners in my book! Hope you have a great week
Aw, thanks Deborah!
Nowhere near as busy as you, world traveler 🙂
I agree with Deborah…your 5K time is much speedy in my book 😉 I’m impressed how much Matilda runs with you! She runs more miles than me LOL
Thanks Kim! I know she’s not going to be able to run so much forever, but she still seems to be enjoying it!
It looks like a super fun week of workouts! I love the shorts that you have on from your long run pic. Are they Oiselle?
Yep! They are rogas from Oiselle. Thank you!
I”ve never heard of the Bod Pod! Is that similar to the Dexa Scan I had late last year?
Your splits make me feel as tho I’ve earned my Slow Runners Club membership! LOL. It’s all relative!
I think it’s very similar, but just different ‘science’ behind it. But the information is the same!
My neighbor’s dog is about the same age as Matilda – he’s had her for 9 and the rescue org guestimated she was about 6-7 months. She thinks she’s still a puppy. Well trained but has her literal squirrel moments
Glad your ankle didn’t linger.
Curious how your Bod Pod month wraps
Tilda definitely still thinks she’s a puppy 🙂 and she definitely has her squirrel moments!
Looks like you had a great week to me. I’m solo-dog parenting this week and haven’t figured out what my workout schedule is going to be yet. Looks like a great group of Oiselle runners!
Solo dog-parenting does change things a bit! But I’m getting lots of walks with her 🙂
You got some great miles in this week. Even though your 5K isn’t your PR, it still seems speedy to me! I never heard of a Bod Pod, but it sounds cool!
A great strong week and look how well you’re doing only a year back into it – amazing! Two marathons down, next one coming – awesome strong (and yes, fast) lady!
Well, technically three! Houston, Antarctica, and Brookings…Indianapolis will be four for the year!
Ah – I lost track! That’s how many marathons you do, enough for people to lose track!!
Haha, I don’t expect anyone other than me to keep track 🙂
I was a little disappointed in my time for my 5k, too, but I know that that just reflects where I am at the moment. Not all races can be great (even though the race was still lots of fun).I couldn’t go to our brunch after the race either, but that was because I was spending time with another friend who’d run the race. Lola’s 13 . . . she can still get crazy when she wants to play with Bandit. But she’s draggy on our walks now (especially as it gets warmer) — it’s ironic, since she was always… Read more »
Ah, so you have two dogs- I really want a second to keep Matilda young!
Totally with you on the 5k time…it’s the reality of where I am. I did my best for the day. That’s all I can ask.
It sounds like you had a very active week even if you weren’t able to fit in any lifting. I’m sure Matilda appreciates the extra TLC you give her when you’re single parenting. 😉
She is spoiled all the time, but I do think she likes a little extra time with me…I’m the one who always wants to give her special ‘canned’ food and more treat, ha!
Wow! Great job this week Jessie, that’s a great amount of weekly mileage!!
Thanks Kim! It ended up a bit more due to that double run day.
I cannot imagine not eating until 2 pm. I would have been starving too.!
You had a great week and that is awesome on your 5K. 23 minutes is very fast. Great job!
Three. hours. of fasting after a long run! I’m not sure I could do it. I would’ve lost the challenge right there lol
Exactly! I was so ready for some food…
the bod pod sounds really interesting! i hope that you are getting your strength training in this week now – or is Dustin still away?
by the way, you aren’t slow in your 5K, but I guess you know that too – I understand that you’d like to break your PR though for sure, or at least get back there.
Slow/fast is all relative- and I’m always ‘related’ my times to my best times 🙂 I’ll get back there, just will take some hard work!
[…] Saturday’s long run, I drove out to Chanhassen for a follow-up bod-pod test. If you recall, I did the first bod-pod test at the beginning of the month, (read more HERE) and then participated in a challenge through Discover Strength where I did at […]