Long Run

Yesterday after work, I did the next run on my training schedule, which was a 2-hour easy run.  I've been quite sore from The Master's Hammer and Chisel this week, so I knew my legs wouldn't be happy about this run.  It wasn't too bad, but I did take a lot of breaks on the rails.  At 5.7 mph on the treadmill, the distance totaled 11.3 mi.

This morning, I did the next workout from Hammer and Chisel, which was Max Hammer Strength.  This is a really good workout with a variety of moves.  I increased my reps by one on the pull-ups!  I burned about 125 calories.

Surprise Tennis

Yesterday evening I had a match with my 6.5 combo team.  The funny thing is that I wasn't expecting to play, because for scheduling reasons, the other team captain and I had agreed to play the third court of the match at a different time.  However, she notified me earlier in the day that her players were available last night at the regular time, so that's what we did.

My partner, Fran, and I ended up winning 7-6, 6-2.  We started off strongly, getting ahead 4-1.  Then our opponents started making fewer errors and getting some well-placed angled shots and lobs, so they got ahead 5-4.  We tied up at 6-6 and had to play a set tie-breaker, which Fran and I won 7-5.  Phew!  After the first set, we only had 28 minutes left in the match, so we expected to time out in the second set.  However, after we got ahead a couple games, our opponents seemed to sort of check out of the match, and we won it right as time ran out.

Fortunately our team won one of the other courts as well, so we won the match!  This was a big win for us, since our opponents are in second place.  We are not doing nearly that well.

This morning, I slept in a little later because of my late tennis match.  I did the next workout in The Master's Hammer and Chisel, which was Chisel Endurance.  I think that this workout is very similar to Chisel Cardio, but with different exercises.  It definitely gets a good sweat going.  I burned about 135 calories.  I didn't do 10-Min Ab Chisel in order to save time.

No Tennis!

Yesterday evening, my tennis at TCCP was canceled because too many people were out of town!  Because I was expecting to play, I ended up getting home later than usual and decided to do a quick run on the treadmill.  I tried a HIIT-type interval run from Oxygen magazine last month.  It was based on your "personal best" speed, which did make it challenging.  I just really don't like running hard!  The workout took a few minutes less than 30 minutes, and I lengthened it to 40 minutes with some easy running at 5.7 mph.  The distance came to 3.8 mi in 40 minutes, so even with the intervals, it really averaged out to about 5.7 mph.

This morning, I did the next workout in The Master's Hammer and Chisel.  Yesterday's workout left me pretty sore!  Today was Chisel Cardio, which I just did last week.  I did pretty much the same reps on the moves, but it got a good sweat going.  I burned about 190 calories!

Easy Run

Yesterday I did an easy run outside before lunch.  It was a little cool, but I'm really trying to get myself to do more outside runs, because I think it's good for my training.  I ran on the Rock Creek Trail for 59:02.  My distance came to 5.45 mi, so the average speed was 5.55 mph.  Interestingly, my splits were all positive - I started off at about 5.7 mph, but slowed down.  Part of this was because my heart rate seemed to be going crazy, according to my Basis Peak, and I was supposed to be doing an EASY run, so I kept slowing down.  I'm not sure it was at all accurate, which is frustrating.

This morning, I did the next workout from The Master's Hammer and Chisel, which was Total Body Hammer.  This is a tough workout, with all the progressive sets.  I skipped the 10-Min Hammer Abs for time - I needed to get to work.  I burned about 120 calories.

Run + Bike

This morning I did the next run on my training schedule, which was a 120-min easy run.  I was a bit worried about this run because my legs have been so tired lately, but I got over 8 hours of sleep last night, and that seems to have helped a lot.  The run was not bad.  I ran on the treadmill at 5.7 mph and so my distance came to 11.3 mi.  I was amused to note that at 1:39:45, my time from my 10-mi race last weekend, I had only gone 9.28 mi.  It is amazing how the difference in pace adds up!  I guess that's the point of making small improvements.

This afternoon, my husband and I went for a bike ride, which is something we haven't done for a long time.  I don't remember that we rode our own bikes at all in 2015 - I think we did a bit of biking in Hilton Head with those bikes.  We biked from home down the Rock Creek Trail for a bit, then over to the Georgetown Branch Trail and back home.  It took a little over an hour, and Runkeeper said that we went 10.83 mi.  My husband's GPS said 11.03 mi.  So about 11 miles.  It amused me that I ran and biked about the same distance today.  The biking did not feel as hard!

Another Slow Run

Yesterday after work, I was hoping to go to cardio tennis at TCCP, but not enough people signed up for it, so it was canceled.

Instead, I went home and did an outside run on the Sligo Creek Trail.  This was another very slow run, as my legs are still pretty tired.  I also really wanted to keep it "easy", so I kept a close watch on my heart rate.  I ran 4.41 mi in 51:05, which gave an average speed of 5.2 mph.  So slow! I really hope my legs start to feel better soon.

Today is my rest day, so this morning I did some stretching and foam rolling.

Speed Intervals

Yesterday after work, I did the next run on my training schedule, which was speed intervals.  I did this run on the treadmill.  It was 20 x 2:15 at 6.7 mph, alternating with 20 x 1:30 at 5.0 mph.  The time came to 75 min, and the distance was 7.5 mi.  This run was hard, but not as bad as I though it would be, given how bad my legs felt on Tuesday.  My left hamstring/glute was really starting to get sore by the end, but I got it done.

This morning, I did the next workout in The Master's Hammer and Chisel, which was Chisel Cardio.  This definitely got a good sweat going.  I increased my reps on some of the moves, including the pull-ups!  I burned about 145 calories.