Last Week’s Workouts

What a difference a week makes!

Clear roads. Warmth. Sunshine. Shorts.

The change in weather came at just the right time for last week’s workouts.  I’m 12 weeks out from Sugarloaf Marathon.  The workouts are getting more intense.  The mileage is creeping up.  I hit the 40+ weekly mileage stage and am feeling pretty damn good.

It’s amazing how you can feel a million times lighter and more gazelle-like with ditching 10,000 layers.


Monday’s are my cross training and strength days.

30 minutes recumbent bike with intervals

15 minutes rowing machine

20 minute strength workout mostly on the BOSU ball.

When my physical therapist suggested I get a BOSU ball two years ago, I didn’t think I’d use it that much.  Turns out that it’s the best thing since sliced bread for any kind of workout! I think it’s made a huge difference in not only my balance but strength too.

Try this quick 20 minute BOSU strength workout that I did during Last Week's Workouts


Morning Yoga Flow class at Bending Bodhi

Usually I run first thing in the morning, hustle home to get the kids ready and off to school and then head to yoga class. I decided to sleep in (6 a.m. woohoo!) so I could enjoy my run in the warmth and sunshine later in the day.  Plus, any workout that has a prescribed pace scares the pants off me.  I felt like I had a better chance of nailing the paces in the light of day rather than the dark.

Planned: 8 miles, Fartlek – 5 x 5:00 at 7:45-7:50 pace

Actual: 9 miles, 5 x 5:00 @ avg pace 7:42.  I didn’t want to run 9 miles but I misjudged how far away from home I was. Opps!

Side note: It may have only been 41 degrees but wearing shorts never felt better.

Last week's workouts |


Lori and I went up and down the hilliest streets in town first thing in the morning for 6 miles of fun. Although it wasn’t nearly as warm as the day before, there were birds singing and an increasing amount of runners out at zero dark thirty. It can only mean one thing – spring is near!

Where were these runners when it was 10 degrees a few weeks ago?!?!

Strength training during my lunch break at work.  Perks of working in a rehab gym!

Last week's workouts |


A.M. Morning Flow Yoga class

I moved my long run to Thursday for two reasons. Earlier in the week I thought I might run an evening snowshoe race on Saturday (it eventually was cancelled because of lack of snow) and the forecast for Thursday was supposed to be the best day yet. I wanted to enjoy the warm weather as much as I could before it goes away.  You know it will – it’s only February!

Again, this workout freaked me out seeing it on paper – 14 miles with the last 5 miles at goal marathon pace (8:20).  I haven’t run a workout like that in a very, very long time.  The doubt machine was on high.  I made sure that the first 9 miles were at a comfortable easy pace.  As I neared mile 9, I flipped on the positive self talk switch to get rid of negative Nellie.

I can do hard things.

I am strong.

My body knows what to do.

Don’t think. Just do.

Guess what? It worked!

It wasn’t nearly as difficult as I thought it was going to be.  The only problem was the third mile.  I had run out of Tailwind/water and was so unbelievably thirsty.  My body was not ready for 60 degrees and full sunshine.  It felt like I was in the Sahara desert.

I stopped to refill my bottle briefly and kind of lost my rhythm as I had to restart running again up a long hill.  But then I regrouped and got my pace back down for the last two.  Average pace for the last 5 miles: 8:18. BOOM!

Last week's workouts |




Nicole and I met up for an easy run.  I had planned a route that was mega hilly to practice climbing and running downhill to mimic Sugarloaf but it was so foggy that I didn’t think it would be wise to run it.  Most of the route is on a busy road with minimal shoulder space.  We still had some hills on the alternative route because there’s no way to avoid hills entirely in my town.  They are everywhere!

Planned 8 miles, easy

Actual: 9 miles because we were talking too much for me to notice when we were 4.5 miles from my house. Opps I did it again!

Last week's workouts |


Four easy recovery miles in a wind that hit me in the face no matter what direction I ran.  How is that even possible?

We didn’t have any big plans for the morning so I slipped away to the A.M. Morning Flow Yoga class at the studio.  It was the perfect way to cap off a successful week of running!

Last week's workouts |

Linking up with Ilka/Angela and Hoho/Tricia for the weekly workout wrap up.

How was your week in workouts?


21 comments on “Last Week’s Workouts

  1. Looks like you had a great week! The positive self-talk is SO important. Thats something I worked on during my last marathon and it helped a lot. How amazing were the warmer temps this week?! Running in shorts feels so much better than wearing a million layers!
    Lisa @ Mile by Mile recently posted..Spring Running in FebruaryMy Profile

  2. Im so so so with you on the BOSU
    I owned TWO (yep. dont ask ;-)) for years and they both gathered dust (and went through three moves!!) until this year. Now I adore them.

  3. Yay for TWO confidence boosting workouts!! That’s awesome! All those months of base building gave you a really strong engine. I have a feeling you’re going to continue to surprise yourself!

  4. Can I tell you how happy I am to see this and how strong you are running?? Yes!! It is scary as hell coming back to real training but you are doing so great. And hooray for positive self-talk. Thanks for the BOSU Workout. It seriously is such a great tool.

  5. What an awesome week of training – two strong workouts in one week! I was practically cheering during your long run recap because you crushed it! Positive self-talk has made a significant difference in hard workouts and racing for me. Here’s to another strong week of training for you!

  6. Great week of Workouts! For me mine went pretty well. Now that I have hit the 18 weeks in pregnancy I’m making some modifications to my workouts. The videos that I do requires bur-pees, I just do jumping jacks at that point. But all in all last week was great!

  7. I ask the same question in the summer heat and humidity — where are all the runners? Bending Bodhi has got to be the best name for a yoga studio ever! You had a very strong week of training. Any time I can get my old doubting mind out of the way, I end up feeling strong and accomplished. I used a BOSU ball during Physical Therapy last year. It was fun and challenging. Thanks for linking!

  8. What a solid week for you in training for the Sugarloaf!
    I too am loving the nice weather. We had a record high of 82 yesterday, and it dipped down into the low 40’s overnight. It’s just crazy.
    I don’t mind it except I hate when it changes so fast. Give me a chance to acclimate I say!

  9. Awesome training week Angela! 40 plus miles training weeks feel amazing, don’t they?
    The weather in your area looks awesome! Amazing how thirsty your body can feel running in sunny 60 degrees. It just shows you how proper hydration is key. I slacked off way to many times, underestimating my actual fluid intake while running in Southern Florida…awesome job on finishing Thursday’s run at a great pace!!
    Have a great training week!!

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