Sweet Memories ... August Overview

Sweet memories of Alpe di Siusi ... I have to start this post with how my great vacation / training camp ended. Last Friday of August I headed out for an early morning pre-breakfast run in the silent and sleepy Compatsch area of Alpe di Siusi. It seemed to be all covered in mist, but what the nature had in for me to say good bye was amazing. The scenery was changing every minute and I enjoyed and soaked in every moment as I knew I will keep these moments deep inside for a long time leading up to the Chicago marathon and some lead up races. I let you enjoy the beauty in following photos...

The mist slowly passing over the mountain saddles :)

My favorite shot ... good morning beautiful sunrise!

Last true Italian espresso on the way home :)

I am also writing this post to sum up my training in August... The first week or the July/August week and the first week of August were "big" weeks averaging about 2hrs of training a day, then the week preceeding my training camp was taken easy in order to be ready to hit it hard in the Alps :)

Here is the overview:

click on the picture for bigger detail

click on the picture for bigger detail

I really enjoyed having enough time to doing things right at the training camp. I wrote about all those "right" things in a post from training camp in Portugal this spring. Most of the morning I started with short yoga sessions, simply warming up and stretching my body through series of Sun salutations. Then there were usually 2 runs involved in the day and a strength training session. Some sauna action and also one sports massage and easy swim. Little more mileage was planned for the first week (more running on Saturday and Sunday), but my calves got all cramped up, so I was forced for some rest and easy running. But given the altitude, the additional walking etc., I am really happy with it. Also because of the hilly terrain, I spent more time on my legs, even if the mileage wasn't that high... There might be something about measuring your training effort in time rather than in mileage, huh? :D Still 313 miles = little over 500 km for August in running only, I will take that! :)

Here is the summary of my strength training - I save it in an Evernote note and call it the month challenge because I started doing this back in June when "Holky ve formě" (Girls in Shape) had their strength challenge :)

August Challenge

1. 8. REST Pre-race - 120 s plank - high carb
2. 8. REST - Race (Miřejovice) - "low" carb
3. 8. 57 push ups (25+12+20), 30 squats (2x 15 w 12 kg kettlebell), 150s plank - high carb
4. 8. 50 push ups (25+10+15), 30 squats (2x 15 w 12 kg kettlebell), 120s plank - low carb
5. 8. 55 push ups (25+12+18), 40 squats (2x 20 w 12 kg kettlebell), 150s plank - high carb - TREAT
6. 8. The Coach, REST 30 push ups, 30 squats - low carb
7. 8. REST - high carb - TREAT
kettlebell
8. 8. 55 push ups (25+12+18), 30 squats (2x 15 w 12 kg kettlebell), 150s plank - low carb
9. 8. REST - Zoo + run / inclined walk - low carb
10. 8. Long run - High carb
11. 8. REST - Speed intervals - low carb
12. 8. REST - golf - low carb & TREAT dinner
13. 8. The Coach - low carb
14. 8. Progression Run - 150s plank - low carb
15. 8. REST - high carb
TRAINING CAMP Alpe Di Siusi
16. 8. 45 push ups (20+10+10),
30 squats (2x 15 w 12 kg kettlebell), 130s plank - medium carb (not tracked)
17. 8. Morning yoga, 45 push ups (20+10+10), 30 squats (2x 15 w 12 kg kettlebell), 120s plank - medium carb (not tracked)
18. 8. Morning yoga, REST - lost on the run...
19. 8. Morning yoga, speed intervals (low altitude), 130s plank
20. 8. Morning yoga, triple run day, 150s+120s plank + 90s side plank for each side, 50 rows, 40 shoulder height rows (elastic band)
21. 8. Morning yoga, 55 push ups (25+12+18), 40 squats (2x 20 w 12 kg kettlebell), 180s+120s plank + 90s side plank for each side, 50 rows (elastic band)
24. 8. 60 push ups (25+15+20), 40 squats (2x 20 w 12 kg kettlebell), 180s+120s plank + 90s side plank for each side, 50 rows (elastic band)
25. 8. 60 push ups (25+15+20), 50 squats (2x 25 w 12 kg kettlebell), 180s+120s plank + 90s side plank for each side, 60 rows (elastic band)
26. 8. 65 push ups (30+15+20), 60 squats (2x 30 w 12 kg kettlebell), 180s+120s plank + 90s side plank for each side, 60 rows (elastic band), 12 suitcase deadlifts for each side
27. 8. Long run + REST
28. 8. 60 push ups (30+15+15), 50 squats (2x 25 w 12 kg kettlebell), 120s plank, 60 rows (elastic band)
29. 8. Pre-race REST & travel
30. 8. RACE: We Run Prague 2014 (43:06)
31. 8. 60 push ups (25+15+20), 50 squats (2x 25 w 12 kg kettlebell), 120s+120s plank, 60 rows (elastic band), 2x 15 kettlebell swings (12 kg)

Tell me, how is your training going??? 

Do you make up challenges for yourself? Comment bellow so we can exchange ideas!

What are your autumn races ahead?

5 000 and 1 500 m yesterday at track meat. Zlín half marathon next weekend and Chicago Marathon on October 12! San Francisco Nike Women's Half Marathon for pleasure and fun on October 19 :)