A New Workout + Myrtle Week 3

Myrtle Week 3 isn’t technically finished yet, with Rock n Roll Virginia Beach coming up on Sunday, but since both the race and its expo will get their own reports, I wanted to share myrtle week 3two other exciting things about this week.  1. I overcame a slight injury and 2. I completed an awesome new speed workout on Wednesday.

Let’s start with the injury.  At some point during last week’s GHDs and sit-ups, I strained the transverse abdominal on my right side.  I rested Saturday, did a long run Sunday and a light recovery run Monday which meant I didn’t notice anything more than normal muscle fatigue until I went to strength train on Tuesday.  As soon as I went to powerfully engage my core (tuck jumps) or anteriorly tilt my hips (pull-ups), I knew what I had done.  The Myrtle Week 3 Core Muscle Strain of 2014.  Combine the fact that I hadn’t noticed the strain for three days and the lack of pain when I wasn’t trying to use that muscle, I knew my little injury wasn’t serious and I’d be just fine after resting it.  At least I could still run and do some things in the gym.  I bailed on my planned workout to avoid making things worse and settled for heavy back squats.

When Wednesday morning rolled around, I was excited to take on a new speed workout.  My legs felt pretty good for having an unexpected heavy lifting session Tuesday and  cooler, low humidity weather was on my side for a day.  This is what the as yet unnamed 6.5 mile workout looked like:

1 mile warm up
4 x 400M 5k pace with 200M recovery
1 x 800M 10k pace with 400M recovery
4 x 400M 5k pace with 200M recovery
1 x 800M 10k pace with 400M recovery
1 mile cool down

I was fried by the time I finished but ecstatic with how the session had gone.  My 400M and 800M laps were fast, steady and consistent which made me happy since I hadn’t done a hard track style workout in a over three weeks.  This is a tough one but definitely deserves a try!

A light shakeout run Thursday helped my tired legs get back on track for this morning’s Race Pace 5k.  The heat had returned and it was definitely not the run I wanted to get in on a sun baked, crowded boardwalk.  I fought through it, knowing that I was paying for going so hard on Tuesday and Wednesday and that I was a little bit dehydrated.  Even though it wasn’t the outing I had hoped for, I’m glad I gutted it out and made myself a little bit stronger.

Tomorrow is a rest day then it’s long run Pace Day on Sunday.  I’m really excited to wrap up Myrtle Week 3 with the 2:15 group and looking forward to meeting lots of awesome runners while hopefully helping them accomplish their PR goals.  I’ll also be at the Expo Saturday until noon at the Pacer Booth, right next to Garmin.  Come visit me!

Meredith

Are you running RnRVB?  Have you tried any new workouts lately?

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