Racing, Hills, and Lifting!

IMG_1145Last Saturday I went ahead and completed one of my goals for the month: to run a 5K race or longer.  I entered a 15K somewhat last minute and went into it with no expectations.  I ran it much faster than I even really thought I was capable of and finished 2nd overall female with a time of 1:07:15.  Every time I glanced down at my watch, I was weaving between a 6:30-7:20 pace.  Instead of doing as usual and trying to hold back, I just went with it.  I figured I’d keep it up as long as my legs would tolerate.  Needless to say, it was nothing short of painful.  The hills were just a little brutal!

Running anywhere in West Virginia except along rivers is quite a feat.  The mountainous terrain is completely unforgiving.  I used to think anyone who attempted running in this state was out of their mind.  Of course, it’s all relative to what you’re used to.  I grew up in the South on very flat land, so West Virginia was kinda like terrain shock!  There are definitely great advantages to living and running somewhere challenging.  You don’t really have the option of avoiding hills all too often.  You’re pretty much forced to do it if you want to get out and run.  We all know how important hillwork is for developing those running legs.  So I guess it could be safe to assume that a person who lives where they run grades on just about every run would most likely have the upper hand versus an average “flatlander.”   This is also one of the speculations or observances made about the elite African runners in relation to their training terrain.

I’m continuing to work on increasing my distance runs.  I’m planning 22-24 miles for this weekend.  The plan is to keep increasing up to 30 miles since by that time I’ll need to focus on marathon training and work on my speed.  I saw this quote in a forum recently that just made me smile.  It said, “Never f@ck with someone who runs 26.2 miles for fun!”  There’s definitely something to be said about that kind of runner!  During the rest of the week I’ve been mixing in a decent amount of hill and speed interval training which I had neglected for some time.  I’m really enjoying those workouts.

IMG_1139I added some spice to my weight training days also in hopes of maximizing gains.  I’m doing upper body/abs 3-4 times a week and legs 1-2 times a week.  I’m really worried about working my legs too much and exhausting them prior to a run, so I’m keeping weight training at a minimum on them.  I upped my sets from 3 to 5 and kept my reps at 8-12 except abs which are 5 sets at 12-15 reps.  I really like the longer workout and increased sets.  I’ll keep this up for a month and see how it goes.

My upper body routine looks like this:

Cable crunches
Pullups
Chinups
Pushups wide
Bicep cable curl
French press
Bent-over side lateral
Rear delt rows

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