Friends – I finally made it back to the track yesterday! Hooray for no ice, snow, slush, freezing rain, etc! It was quite cold (low 30’s with windchill in the upper 20’s), but nothing crazy, and the sun was even out by the time we finished up at 7:30. 🙂
We had a great workout – the coaches had us do the following:
- 1200 (3 laps)
- rest a few minutes (jog or walk)
- 800 (2 laps)
- rest a few minutes
- 400 (1 lap)
- rest a few minutes
- repeat!
We started the 1200’s around a 10k pace and then were supposed to end around a 5k pace or faster for the 400. A couple people did 3 rounds of this – me and most of the others did it twice, which came to 3 miles. My watch only includes the actual workout – not the warm up and cool down I did or the jogging in between sets (about another 2 miles total).
I was excited about my average pace! I haven’t pushed myself to run fast in awhile – felt good to do something hard, you know?
While we’re on the topic of running, here is the latest move for you guys to try courtesy of my training with Paul Medina of Capital Energy Training! Paul said this move really helps to loosen and strengthen the lower back and core muscles that often get really tight in runners. Lie down on a bench (or on the floor with your hands behind your head holding onto something stable like the couch legs or someone else’s legs). Keep your elbows in towards your face. Bend your legs so your feet are on the bench or ground, and put a ball or a towel under your knees and keep your legs pulled in to hold it there. This helps to stabilize you and make sure your abs are engaged. Then, slowly roll up so your knees touch your elbows. Pause, then VERRRYYYY slowly roll down with control. And repeat!
I’m still really enjoying my training sessions with Paul (more details on our partnership in this post). I’m going to be ramping up my running mileage a bit again in preparation for the DC Rock ‘n’ Roll Half Marathon and the Cherry Blossom 10 Miler, so we’ll see if working on strengthening and loosing up my pelvis and lower back has helped! I’m definitely still feeling less soreness in my right hip, even after the track yesterday. Hizzah!
I will leave you with a restaurant recommendation for my DC readers – have you tried Duke’s Grocery on 17th street in Dupont yet? I went there last night with a UNC dietitian buddy and it’s SO good. Great ambiance and great food! We shared everything so we could try more things – started with the pickled veggies and a really good smoked salmon, cheese, beet, and toast.
Then we split the burger, which is their specialty! I can’t find their menu online so I don’t remember everything that was in it, but we ordered it as is and it was so creative, savory, and delicious. Splitting it was perfect, too!
Have a wonderful weekend, my friends! It’s supposed to be super warm randomly tomorrow (60 and sunny?!) and I can’t wait to get in a run! Also – I wanted to say thank you again so much to everyone who entered my Cherry Blossom 10 miler contest – I used Rafflecopter to randomly select the winner yesterday and have contacted her. I really wish I could have brought each of you – thank you again for reading my blog and for your enthusiasm! 🙂
Weekend reading:
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- Simple Tweaks for a Healthier Life <— TONS of great tips in this old fave post!
- 14 Ways to be a Healthy-ish Eater Right Now <– love the mindful/intuitive theme – and I’m honored to be quoted!
- The 5 Best Oils for Your Kitchen <– great tips here!
- 7 Glute Exercises to help your Running <– for my fellow runner readers – more great strengthening exercises!
- A Scare That Taught Me To Listen to My Body <— great reminder!
