Quality over Quantity

My running goal over the past couple of years was to hit at least 20 miles per week, running three days per week, usually 2 on trails and one on pavement. That pavement run was my all-out, push-the-pace run. I put on my headphones and let my legs fly. Although I have really shifted focus to the trails, I can't let go of my need for speed. While my "speed" has sadly changed over the years, I still love that feeling of pushing myself to the red zone. 

But this winter, I've had to change my running goals. After being sick with back-to-back illnesses in December, I had to dial back both my pace and my distance. The bitterly cold, windy weather forced me to make peace with my treadmill. But something interesting has happened. 

I don't hate it. In fact, by doing interval training on the treadmill, I bounced back much quicker than I expected. I am not accumulating the mileage that I am used to--I haven't had a 20 mile week for a couple of months, but I'm running better than I have for a while. Maybe less is more? 

With this in mind, I've decided that I want to work on my endurance, and a research study cited in a newsletter I subscribe to caught my eye. This study found that while moderate intensity exercise, like long runs, is great for increasing mitochondrial quantity, sprinting is great for increasing the quality of the mitochondria you already have, leading to more power, strength, and endurance. Of course, the research subjects were healthy young men, not old ladies, but I have no doubt that I can benefit from sprinting. Plus, it makes the time on the treadmill pass quickly.

Stay tuned!

Weekly Rundown

Sunday: trail run 6.75m

Monday: yoga with Adriene, auxiliary strength

Tuesday: Fluid running

Wednesday: trail run 5 miles

Thursday: auxiliary strength

Friday: treadmill run, sprint ladder 5.2 miles 

Saturday: work, snow shoveling

January miles: 76

My Trail Sisters run was canceled again due to cold temperatures. Sunday morning's temp was 8F. Snow was falling, and I decided to snowshoe. When I got to the preserve, I tried snowshoeing, but there wasn't enough snow, believe it or not! So it was back to the car to put away the snowshoes and run it out. As soon as I started running, I knew I made the right decision. So even though I was dressed for snowshoeing in my snow pants, I made it work. And I was warm!

I made my way onto the main trail. I saw some running shoe prints and followed them. There was about 2 inches of fresh snow, but I did ok! I had to stop a few times to walk--running in snow is a workout--but still felt ok. After 2 miles, I hopped onto a single track, and that is where I really slowed down, as I was breaking trail. I didn't mind at all, stopping to take a few photos here and there. I made my way down by the creek. It's amazing how different things look when they are covered with snow.

I didn't see any deer until I was about halfway into my run. None of them was close to me, and they were all alone. It's always great to see them. I knew they would be out--they love the snow! I also saw a big buck with an impressive rack, and was surprised to see a young buck following him, with his tiny antlers (my hubs said they are called spikes) sprouting from his head. Oh, my heart!

This was another wonderful run. After all the turmoil in Minneapolis over the weekend, after all my health issues over the past couple of weeks, being out in the woods was just what this runner needed.

On Monday, it was back to the gym for another auxiliary strength banger. It's amazing to all of us that when we look at the workout on the board, it doesn't seem difficult...

4 sets

Set 1:

4 rounds :40 barbell squats (55#) I did 10 each round/:10 transition/:40 marching glute bridges/:30 rest

Set 2:

4 rounds :40 landmine single leg deadlifts (50#) 6 on each leg per round/:10 transition/:40 plyo step ups (12" box)/:30 rest

Set 3:

4 rounds :40 depth jump to high jump 8 each round/:10 transition/:40 oblique crunch/:30 rest

Set 4: 

4 rounds :40 Bulgarian Split Squats (#20 dbs) 10 each round/:10 transition/:40 swiss ball hamstring curls/:20 rest

Afterwards, coach had us do hovering planks with shoulder taps x 50. THAT was hard.

I woke up on Wednesday to another cold morning, but the sun was shining brightly. I waited until 9 am to bundle up and run at the preserve. It was 4F with a -14F wind chill. No surprise, I had the parking lot to myself. The first mile was in the open part of the preserve, and with the wind, it was cold! But I knew that once I got to the single track, the trees would mitigate the wind. It's amazing how much that helps!

Throughout my run, I saw deer in the distance, mostly in pairs, munching on foliage. It wasn't until I was almost done that I happened upon a doe eating leaves on the trail. She didn't seem bothered by me, and in fact, when I stopped to take photos, she approached me. This made me concerned that people have been feeding her--as tempting as it is, please don't ever feed animals in the wild! I finished my run, my car still the only one in the lot. What a beautiful morning!

On Thursday, it was back to the gym for another auxiliary strength class:

4 sets

Set 1: 

4 rounds :40 seconds palm in dumbbell (25#) bench press/:10 transition/:40 single arm banded pull down/:30 rest

Set 2:

4 rounds :40 tall kneeling dumbbell (20#) press/:10 transition/:40 chest supported row (30#KBs)/:30 rest

Set 3:

4 rounds :40 seconds banded bicep curls/:10 transition/:40 GHD reverse hypers/:30 rest

Set 4: 

4 rounds :40 seconds rear delt raises (10# DBs)/:10 transition/:40 half kneeling band chop/:30 rest

It was back to the treadmill on Friday morning. While it is getting lighter earlier in the morning, it was still pretty dark at 6:15. It was also 2F and lightly snowing. I just didn't want to risk falling or being struck by a car. Plus, it was cold and dark, not my favorite combination. I also reminded myself that my treadmill sessions have been speedwork sessions, and that it seems more important right now than getting some miles in the cold. 

Feeling empowered, I decided to do those speedwork ladders I did last week, starting at 4.0 and increasing by 0.5 every minute, adding one more interval at 7.5. This session kicked my booty! I could barely finish my 4th round, and when I got to my 5th round, I had to drop the 7.5 interval. I did a cool down and resolved to repeat this workout next Friday. Stay tuned.

And..one more thing...

Here in the Midwest, we have this long running prompt that usually preceeds a joke: How cold is it? Well, it's so cold that last Sunday when I went to the preserve for my run, I pulled up to the curb to park, hit the curb with my bumper, and my bumper snapped off. DOH! I didn't hit it hard, that's for sure. My Jeep is driveable but that bumper? $1100 to fix. This winter can just go away!!!

How was your week? Are you still dealing with the bitter cold? Do you do speedwork regularly or only when you are training for a race? Any up close and personal encounters with wild animals?

Coming up for February: my gym has 2 challenges for the month: accumulate 28 miles of running and 1000 pushups. Ok, the miles don't worry me, but 35 pushups a day? I'm game, and maybe I'll be stronger and faster by the end of the month! Who wants to join me in this pushup challenge?

My monthly book reviews for January will be posted on Monday! It's no surprise that I read a lot of books this month.

I'm linking up with Deborah and Kim for the Weekly Rundown.