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Running For More…

The personal blog and website of Kristen Cincotta

Training Tuesday – Atlanta 3 Day, Week 1

July 14th, 2015 by kscincotta

This post is part of a series of posts that will document my 16 weeks of training for the Atlanta 3 Day in October. To read the rest of the posts in this series, please click here.

The first two weeks of training for the 2015 Atlanta 3 Day are officially in the books! It’s been hot and busy around here, but I’ve been doing my best to follow the training plan that I laid out in this post. In the interest of accountability, I’m going to do my best to use these Training Tuesday posts to recap how my previous week (or weeks) went. So let’s get to it!

Week of June 29th – July 5th

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A great moment from my first morning of training!

In general, the first week went well, although that isn’t really a surprise since it was basically the same running routine I’ve been loosely following for the last six months. I did miss my mid-week run on Thursday though due an uncooperative baby and some really exciting family news, although I justified that as being part of my “taper” ahead of the Peachtree Road Race. At this early stage in training, I can get away with skipping some runs here and there, but as the weeks go on, I’m really going to have to buckle down and get in my miles. Otherwise, the wheels are going to come off at the 3 Day and that’s just not okay with me. If I’m injured and can’t walk, that’s one thing, but if I don’t make it those 60 miles due to my own laziness? Nope. Not ok.

Monday

Ran 2.98 miles (plus 4 sets of strides) before work + 30 minutes of core strength before bed

Got in my miles super early and was treated to the most spectacular sunrise. This felt like a great omen for how the rest of my training is going to go!

Tuesday

30 minutes of core strength

At the beginning of June, I joined a 30 day core strength challenge on Facebook that KICKED. MY. BUTT. This was the last day of the challenge and I was ready to be done with it. The challenge was sit-ups, crunches, leg raises, and planks, with an increasing number of reps of each as the month progressed. On the last day, I did 125 sit ups, 200 crunches, 65 leg raises, and a 2 minute plank. I’m stoked I completed all 30 days (on time!) and I am definitely much stronger through my core than a month ago, but PHEW. That was a lot of work!

Wednesday

Rest day!

Wednesdays are always marked as running days on my training schedule, but I’m considering these Wednesday runs as my “bonus” runs each week. If I can complete them, I will. But my husband runs on Tuesday and Wednesday mornings, so my only options for these runs are pushing the running stroller after work or on the treadmill at the gym at my office. By making these runs “optional”, I’m building in some schedule flexibility for when life things come up as well. In this case, I got caught up at work and didn’t have time to run. Oh well.

Thursday

Rest day!

This SHOULD have been an early morning run. However, Dash woke up right when I should’ve been heading out the door and just did not want to go back to sleep. So I got stuck. I thought about making it up at the gym after work but I forgot to bring my gym bag with me. TWO of my cousins had babies on this day and a large group of us were keeping up with all of the excitement via group text all day long. So I was just a tad distracted this entire day. I decided to just consider it a mini-taper before the Peachtree and settled in to look at pictures of the newest Reeves babies.

Friday

Rest day!

At a minimum, this should’ve been knee PT, and preferably a make up run, especially since I didn’t have to work. But I decided to use my rare day off to sleep in and I just didn’t get another chance during the day to get my run in. In the afternoon, we all headed to the Peachtree Expo, where I volunteered for the Atlanta Track Club. Love being surrounded by the energy of a race expo!


Hanging out at the Peachtree Expo with my fellow Atlanta Track Club Ambassadors!

Hanging out at the Peachtree Expo with my fellow Atlanta Track Club Ambassadors!

Saturday

Peachtree Road Race 10k (which, by my Garmin, was 6.5 miles – WHOOPS!)

One of my favorite races every year. Splashed down Peachtree in a thunder storm and finished in a solid 1:04:50. Still a few minutes off from my pre-pregnancy PR, but a solid effort. More details to come in an actual race recap soon!


Celebrating at the Atlanta Track Club Members' party after the Peachtree!

Celebrating at the Atlanta Track Club Members’ party after the Peachtree!

Sunday

One hour of “Yoga for Runners” from Yoga Today

A few years ago, I purchased three hour long yoga videos from Yoga Today that I absolutely love and “Yoga for Runners” is my favorite of the three. It felt GREAT after giving it a solid effort at the Peachtree the day before.

Total Planned Miles: 12

Total Completed Miles:  9.48

Total Cross Training workouts: 3/3 

Total knee PT: none (unacceptable, Cincotta!)

 

Week of July 6th – 12th

Week 2 brought with it my first back-to-back long training walks! I was able to finish both of them at a much faster pace than I expected, which was a big confidence boost. Of course, pace doesn’t matter AT ALL on the actual 3-Day. In fact, if you’re walking too fast, you’ll miss all of the best of the event. But I’m a busy person and those training walks are going to get really long, really soon. The faster I can bang out my training miles, the better!

Monday

Ran 2.95 miles (plus 6 sets of strides) + upper body strength before work

Got up early and got it done. I was surprised at how quickly I was able to complete my planned upper body workout, especially given that I was still sore from yoga the previous day.

Tuesday

Rest day!

Wednesday

Rest day!

I had every intention of running over to pick up Dash from daycare after work because we had a new water meter installed and I was working from home all afternoon. However, the workmen didn’t come back to check the installation and turn our hot water back on until almost 5pm, which was way too late for me to run over. In fact, they were so late, I didn’t make it to daycare at all. Hubs had to pick up Dash on his way home from work instead. Super frustrating.

Thursday

Ran 3.29 total miles of speed work (10 min warm up jog over to the track, 6 x 1 minutes at 5k pace with 2:30 minutes of recovery, 10 min cool down jog home)

This workout felt SUPER easy. I hit paces that were WAY faster than expected (I averaged an 8:20 pace!) and I felt like the recovery intervals were too long. It was encouraging, to be sure, but I’m clearly underestimating what I can do. Speed work should be challenging and this just wasn’t.

I received some pretty tough news at work on Thursday morning, so I was strongly thinking about pounding out some stress (and making up my Wednesday run!) by heading home from work early and running over with the stroller to pick up Dash from daycare. But when I left work, it was literally 100 degrees. Yeah, that wasn’t happening.

Friday

Rest day!

I had planned to do a second strength workout plus some knee PT before work but the baby woke up super early and didn’t really want to go back to bed. So I skipped it.

Saturday

Walked 5.06 miles early in the morning

Got up early to get these miles in before my day really started. I walked 2.5 sort of slow miles around the neighborhood with my “OG” training partner, Shenanigans, and 2.5 miles on my own. I decided to explore the undeveloped northern stretch of what will be the Eastside Beltline trail extension and had a blast. I walked along trails and abandoned railroad tracks and felt like I was miles and miles from home. I would never go this way if I was running due to the uneven terrain, so this was a nice treat.

IMG_1956 The future Beltline!
With my best girl and original training partner! The future Beltline!

Afterwards, I headed to the Peachtree Road Farmer’s Market and helped Komen Atlanta distribute upcycled “market totes” made from old Race for the Cure t-shirts. Anything to spread the word and increase Race awareness!


Showing off my Pinterest skillz.

Showing off my Pinterest skillz.

Sunday

Walked 6.25 miles pushing Dash in the stroller followed by an hour of Ashtanga yoga

I expected that pushing the stroller would really slow me down (since it definitely slows down my running pace) but Dash and I really cranked on these miles. He was such a trooper too. Not too long ago, he would start fussing if he had to be in the stroller for more than 15 or 20 minutes, and today he hung in there like a champ for an hour and 39 minutes. Must be all that “base building” we’ve been doing walking around town and festivals for the past four months!

Yoga was tough but I was glad I got it done. I needed to stretch after pushing it for 11 miles of walking this weekend.

Total Planned Miles: 6.25-ish running, 11 miles walking

Total Completed Miles:  6.24 miles running, 11.31 miles walking

Total Cross Training workouts: 2/3 

Total knee PT: none (you’ll be ticked off when your knee implodes, Cincotta!)

Print

As always, I am putting in all of these miles to prepare for the Atlanta 3 Day which benefits Susan G. Komen. If you’d like to make a donation in support of my efforts, you can do so here. Thanks!

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