Nailed it last, last week! (Coincidentally if you have not seen Nailed it on Netflix, please stop reading this and go immediately to Netflix. It a cooking show, sort of, where hapless bakers try and recreate fancy cakes). I decided to go for a ‘perfect week’ according to the Apple watch, which entails hitting my 3 goals for movement (calories burned), exercise (30 mins- yeah kinda low but not really for cross training days) and stand hours (you need to have been standing/walking for 12 hours out of your day and not sitting at the desk for 2-3 hrs straight). I’ve hit a perfect week a few times in the spring, but unless i work out everyday to some degree, I won’t make it. Like my 1000 miles challenge this year, having a goal keeps me motivated to workout. If i miss my morning workout, then i make time to fit in a quick run during the day or after work to meet the goal. I’d call it a healthy obsession. Check out the rings, 100% perfect week!
This week’s baking challenge was Battenburg cake. We made our own marzipan which was actually pretty easy. It turned out great and we received rave reviews from the family. It’s a cake we discovered in London and they made it once on Great British baking show. The key is to have a checkerboard of traditionally yellow and pink with apricot jam in between the squares. We used raspberry which was a nice tart flavor.
Planned / Actual Miles: 27 / 36
I should probably up my weekly goal as I enter into the longer runs of my marathon training plan. I just have 27 miles as default on Strava which is a good average goal for fall back weeks where my long run is only 10-13.
Highlights this week include hitting all 3 of my quality runs; tempo, track and long run plus running 16 miles for my long run. And I took the new Camelbak out for 16 miles and it worked great!
Monday. OTF 0530 class
Tuesday. Tempo run on the treadmill. Was a 3 mile tempo + warm up and cool down for 4.3 miles total.
Weds. OTF 0645 class. This was a really good workout and I broke 400 calories which doesn’t always happen in every class! I find that I do get a better workout when the class is 2 groups or 24 people rather than 3 groups/36 max number of people. With 2 you get about 25 minutes on the treadmill side, with 3 you only get 14-15 minutes which makes it harder for me to get my heart rate up.
Thursday. Interval workout on the treadmill. 2 x (6 x 400). So 12 0.25 mile sprints. It was actually not as hard as I thought it would be.
Friday. OTF #3
Saturday. 16 mile long run! And cake!
Sunday. Finishing out the perfect week with a 3.1 mile run on the treadmill.
More in week 9 update!
See you out there,