CIM Training Log: Week 3

Week three is in the books, and it was the first week where I wasn't able to get every workout completed. We moved this weekend (Irvine --> Newport Beach, close to Sourabh's firm and close to lots more running routes for me!), which made getting in the weekend's planned workouts tough. I got in the long run, but the scheduled strength workout post-long run was scrapped.

However, I'm pretty sure that all the packing, carrying, and unpacking I did over the weekend compensated at least a little bit. We had movers, but since we now have cars, we figured we would move a lot of the fragile and easy to spill things ourselves.

How insane is this closet? This is only 2/3 of it!

Work has also been busy, which is abnormal in August since corporate work tends to slow down a bit. I'm not complaining, though, since the financing deals I'm working on right now are interesting. At some point I should do a "day in the life" type post and talk a bit more about the work I'm doing (generally, of course), since I've started focusing more on borrower-side financing work versus mergers & acquisitions.

Asleep yet? Anyway, here's how the week shaped up.


CIM Training Log: Week 3

Monday: 5 mile easy run at Back Bay.

I was SO SORE on Monday. I think the fault lies with my recovery post-long run and strength the previous Saturday. I ran errands and then sat cross-legged on the beach during a beach party. I realized my legs were totally tightening up when I stood up. Whoops. 

What was funny on this run was that my cardio effort was like a 3, but the difficulty level was an 8 or 9. My pace slooooowly dropped as I warmed up and washed away some lactic acid.

Ended up running the 5 miles in 52:53 minutes (10:34 average pace) with a 129 average heart rate. Like I said, cardio effort low, moving legs at all effort high. 


Tuesday: Speed work on San Diego Creek Trail + core work.

20 minutes easy to warm up. I was still a bit sore, but my legs felt much better than they had on Monday. It was in the 70s and humid because of a dense, low marine layer.

Coach Jess assigned me a pick-up speed workout of 1 minute all-out, 1 minute easy jogging (5x) then 30 seconds all-out, 30 seconds easy jogging (10x) for 20 minutes total. The pick-ups felt really good! I love short intervals. 

I was running on the San Diego Creek Trail, which has underpasses (short but steep declines and inclines), but Jess had already said that was fine since it was an effort-based speed workout. 

Total for the 20 minutes was 2.3 miles, 8:42 average pace (including cool down intervals), and 159 average heart rate. Total with warm-up and cool down was 5.19 miles.

Also completed a core workout in the evening.


Wednesday: 25 minutes on spin bike + strength workout.

45 minutes of spin on a bike at the gym using my spin shoes (I prefer clipping in). Ended up with a 128 average heart rate, but I forgot to check the mileage. Jess has said that sprinting and getting out of the saddle are the best aspects of cycling for improving running fitness, so I tried to alternate between those two. 

Then I moved on to strength.

2x15:
(1) single leg deadlifts w/ 40 lb bar
(2) chest press w/ 40 lb bar
(3) squats w/ 40 lb bar
(4) row w/ 40 lbs each arm

2x: 1 minute plank + 15x bird-dog each side


Thursday: Off.


Friday: Easy 55 minute run on San Diego Creek Trail + 5x20 second strides

I realized after this run that my heart rate monitor drains my Garmin much more quickly, so I need to charge it more frequently. Garmin died partway through the run so I just focused on time.

I think it ended up being about 5.25 miles or so in 55 minutes, so 10:30ish pace, 133 average HR (including the 5 sets of 20 second strides).


Saturday: 85 minute long run on Bommer Ridge Trail / packing.

I met up with a group through MeetUp to do a long run on the trails. The women were awesome and made for great conversations, but I would have liked to go a bit faster. Given the elevation gain and the fact that we were talking, I think this was a fine effort, but Jess agrees that I need to find a better pace match for long runs.

Stats: 85 minutes, 7.69 miles, 11:04 avg pace, 146 avg HR, approx 925 ft elev gain. Mid 60s to low 70s, slightly humid and overcast.

Fuel: 1/2 a Picky Bar and some coffee before running. Brought a handheld of water on the run.

Other than a couple hills, felt really good the whole time! The out and back is a bit more uphill on the way back, so it was more that than a flagging effort, I think.

Splits: (1) 11:10, (2) 10:41, (3) 10:40, (4 big hill) 11:46, (5) 11:03, (6) 11:01, (7) 11:01, (.69 mostly uphill) 11:12


Sunday: Off / unpacking.