Along with wrapping up what I would call a successful week of work-outs and giving you all what is on the docket for next week, I will also share a little bit about a sport my BC (Border Collie) is involved in: Flyball. But let’s first discuss workouts!
I ran a few more miles than my running coach recommended. Recommended: 10-15 miles. Actual: 20 miles. But I feel great!
I began the week with an easy run followed by 3 speed work-outs (a tempo run, 4x1200m repeats and 3×1 mile repeats). Some of these work-outs were runs I was supposed to do from Week 2 but didn’t get to do. I was more than happy with my pace on the speed drills! I ran sub-8 minute pace for both the ‘repeat’ runs! Friday I had my MFR=AMAZING. Then on Saturday I concluded my week with a 6 mile run with my running group! Dodging ice and powering through some tough winds, I ended up averaging an 8:04 minute mile pace! And no pain! I was stoked! Let’s hope the runs only get better from here! Sunday is my day off (although I took Monday off last week as well because of my shin splints). Below is what I accomplished during Week 3 of training!
|Date||Run Type||Run Length||Actual Length||Actual Pace (min/mile)|
|8-Jan||Easy Run||4 miles||3.51 miles||8:23||treadmill|
|9-Jan||Tempo||3 miles||3.00 miles||8:15||treadmill|
|10-Jan||Reps||4 x 1km||4 x 1200m||7:41||treadmill|
|11-Jan||Reps||3 x 1 mile reps||1 x 1 mile||7:47||treadmill|
|2 x 1 mile||7:41||treadmill|
|12-Jan||Easy Run||6 miles||6.00 miles||8:04||group run; left from Fleet Feet|
The workouts for Week 4 are as follows:
|Easy Run||5 miles|
|Reps||3 x 800m (2min 30sec recovery)|
|Easy Run||7 miles|
|Long Run||10 miles|
|Fartlek||total time = 20 minutes|
|Easy Run||5 miles|
Now, on to Flyball and my precious pup!
The drive was uneventful–carpooling with our fellow teammate B.B., an adorable Italian Greyhound! Then we entered into a world of semi-chaotic Flyball! It was only semi-chaotic because it was a “Fun Day” and not a tournament. Participating in a Fun Day allowed our team to try new line-ups in a tournament-esque atmosphere and get some of the greener dogs acclimated to the noise and craziness that is this sport.
If you have absolutely no idea what Flyball entails, here is a short YouTube video: http://www.youtube.com/watch?v=SiYQkzMEtXM.
Basically, it is a team sport for dogs that is similar to a relay race. A dog is released at the start, jumps 4 hurdles, completes a swimmer’s turn off of a spring-loaded box which releases a ball and then carries the ball back over the 4 jumps. The second dog (there are 4 dogs on a team) is then released to complete the same task. The fastest team to have all 4 dogs complete the task successfully wins. This can take anywhere from 15-25 seconds unless a lot of mistakes are made. Anyway, it is probably easier to understand if you just watch the YouTube video.
Callie LOVES Flyball. Love may be an understatement. She gets so darn excited that she can barely stand it! Here is my baby playing flyball:
Also, I baked this dessert (Blueberry Cream Cheese Coffee Cake) which got pretty rave reviews (recipe at the bottom) for our day of Flyball in Racine, Wisconsin.
Things we learned from this Flyball weekend:
1. Callie is intimidated by Duncan (another BC)–I think it is because he rules the roost at the Williams-Osting residence. We need to work on her being able to pass into Duncan and vice versa.
2. Callie is in love with Connor (another BC and another son of the Williams-Osting residence). The only time she stopped barking when inside/outside the ring was when she was focused on Connor.
3. Mom has to be a certain distance away from her in the runback area or she will drop her ball early. She is anticipating her tug (which is her reward for completing her job successfully).
It was a fantastic weekend filled with friends and dogs! Looking forward to more of these as the weather gets warmer!
And now for that Blueberry Cream Cheese Coffee Cake recipe!
- 1/4 cup (4 Tbs) Butter, softened
- 2/3 cup sugar
- 1 egg
- 1 cup plus 2 Tablespoons flour, DIVIDED
- 1/2 teaspoon baking powder
- 1/4 teaspoon salt
- 1/2 cup milk
- 1.5 cups fresh or frozen blueberries
- 4 oz cold cream cheese, cut into small cubes
- 4 Tablespoons flour
- 4 Tablespoons sugar
- 1/2 tsp cinnamon
- 2 Tablespoons cold butter
1. Preheat oven to 375. In a large mixing bowl, cream butter and sugar on medium speed until fluffy. Beat in egg. Combine 1 cup of flour, baking powder and salt in a separate bowl. Gradually add to the butter mixture, alternating with the milk, starting and ending with the flour mixture.
2. Toss blueberries with remaining 2 Tbs flour. Fold blueberries and cream cheese blocks into the batter and pour into a greased 8 inch baking pan.
3. Prepare topping: In a small bowl, combine flour and sugar. Cut in butter until crumbly. Sprinkle over batter and bake for about 40 – 45 minutes or until a toothpick inserted in the center comes out clean.
(I used frozen blueberries and did not thaw them before adding to the batter.)
Recipe adapted from Confessions of a Cookbook Queen: http://www.confessionsofacookbookqueen.com/