Friday, March 30, 2012

Making it count. Everyday.

Yesterday was the only day this week where I planned a heavy workload. I've been practicing an active recovery in hopes that my body won't go into shock come May when I have double digit races on back-to-back weekends. With my 8k out of the way, it's time for me to shift my focus over to nailing down my half goal pace of 6:30. After giving the legs a few days to loosen up and recover, I set out for a fairly aggressive raced paced workout.

2x15 minutes @ goal HMP
5 minute recovery between sets


While I was able to hit my paces, this workout was a lot more challenging then I thought it would be. I still feel confident that come May 20th that I will be able to hold a 6:30 pace for my half, but this workout provided quite the humbling experience for where I am as of today. Really had to push and work for this, and it wasn't easy. Coasting through the rest of my training saying,

"I just ran an 8k PR that hosted a mini 5k PR at the split"

with expectations that I will show up to that line in 7 weeks without having to put in some kick butt work to just magically cross the line with a 3 minute PR is naive and silly. Instead I have to earn it. It is going to hurt and most likely the next several weeks will host quite a few workouts that are going scare the pants off of me, but that is what it takes to achieve the unthinkable. 

PR's and wins have to be earned, and I want both on May 20th.
That's right folks, I'm going for the win.
And that means I have to get out there and train hard and smart.
Making it count. Everyday.

Call me crazy, but I like to load my hard days as much as possible so that on my rest days I can take it easy giving my body ample time to repair and recover. Thought that I was odd for doing this until I read on the ever-so-speedy Sara Hall's twitter feed that she does this too, and she's a 15:20 5ker...so I think she is on to something.

After I put in a muscle-aching speed workout, most of the time I follow that up with a strength circuit at the gym using minimal equipment. 


Mat
Stability Ball
1 set of 15 lb. weights
1 set of 12.5 lb. weights
1 set of 10 lb. weights
Stair Stepper
And usually my lunch that I snack on between sets

In 45 minutes I burned 523 calories, 31% of those being calories from fat with this circuit


Sure I was tired as all heck, but I did it anyways.
There will never be a worthy achievement in life that comes easy.
Just gotta ride that edge and make the impossible seem a bit more possible.

18 comments:

  1. I have no doubt you will get the 1:25 HM, Britt. This is a kick a$$ workout and you ran this 5 days after a FAST race. It will be much easier for you next time.

    I, too, load up my hard days, and then really rest during the recovery days. Works for me.

    Now, sied burpees? Wow! The regular burpees kick my butt, how on earth do you do a side burpee? I think I would break an arm, ha!

    ReplyDelete
    Replies
    1. If you load your hard days, then I'm going to keep my workouts like this because you are a speedster! I like the full recovery days.

      Love the side burpee! Instead of jumping up I use the stepper and jump over it laterally, so it really ends up as two jumps: 1 jump over, 1 jump back. Gets the heart rate going and the body moving in different planes of motion.

      Delete
  2. Reading this post makes me want to go out and start racing in HM's again!! I haven't done one since December and I'm starting to get that itch... I would love to have your half time and I know the only way to get there is HARD work. Great workout!! Very inspiring!!

    ReplyDelete
  3. I liked that pace workout. I am going to try that next. (at a much slower pace :))
    Nice work!

    ReplyDelete
    Replies
    1. it's a good one sarah, but i would recommend throwing it in towards the end of your training cycle so that you don't burn yourself out. or if you want to throw this in during the earlier weeks, adjust the pace a bit to be just above goal race pace and work towards your goal race pace closer to race day.

      Delete
  4. Britt you are hard core!!! I think you'll get that 1:25 too!!! you are amazing!!!

    ReplyDelete
  5. Awesome girl! You are a beast. Kudos to you.

    ReplyDelete
  6. Replies
    1. ha, thanks lindsay! what a great little afteroon ego boost you gave me :)

      Delete
  7. Great workout! I am also training for 6:30 pace half in June. I was humbled during my 5 mile tempo run on Wed! I just requested to follow your training on Dailymile. I really enjoy your blog.

    ReplyDelete
  8. I love your attitude and focus towards your goals. How do you maintain that focus and drive throughout your training cycles? And congrats on the 5k PR en route to your fresh and shiny 8k PR. That's totally an amazing feat! :)

    ReplyDelete
  9. Your circuit is awesome! Would you ever think of including pictures of some of the exercises? Don't really understand them from your list.

    ReplyDelete
    Replies
    1. I have thought about it, but I just don't have someone to assist me in taking the photos. A lot of the moves aren't grounded where the body is moving in different planes of motion, so it is nearly impossible to snap pictures with a self-timer. But I'll consider my other options here, because I'm sure there is a way I could get some pics going.

      Delete
  10. I load up my hard days too. I've done this for a while now and I think it really improves my recovery days because I'm not having to worry about getting strength work in on easy days and then not being recovered enough for speed work the next day. Nice job on the 5K PR in an 8K race! That's awesome!

    ReplyDelete
  11. That looks like an awesome circuit. I think I may be a sissy and do regular burpees. haha

    ReplyDelete
  12. I can't wait to see what your scary new workouts are! I love reading about your training :)

    And I also loved the stacked hard days. Makes the rest days so much better. Thanks for bringing those (both!) in to my life!

    ReplyDelete
  13. Love your whole attitude towards training and working hard. You're going to kick butt in your next races!!

    ReplyDelete