This is how things went down last week, pretty dang good if I do say so myself:
|Week 3 | Completed|
Tuesday was 400s. I did 7 at 8.3 mph with half a mile warm up, quarter mile jog in between each 400 and three quarters of a mile cool down totally 4.5 miles. I did the jogs and warm up/cool down anywhere between 6.5 and 6.7 mph. The entire workout took 37:04 which is an 8:14 average pace.
Wednesday was 3 quick an easy miles before a yoga class. I just got on the t-mill and set it at 6.7 mph for the entire duration. The yoga class I went to is a 90 minute heated (~95*) flow. It's a pretty decent and fairly sweaty class.
Thursday was more speed (I think I do way too much speed atm... but everything else is just sooo boring on the treadmill). 3 tempo miles at 7.3 mph. The entire 5 miles took 42:34; avg pace: 8:31.
|First Outside Run of the Season!|
Friday.... I made it back outside! This was my first outside run since the Turkey Trot on Thanksgiving. We have had so much snow I haven't wanted to brave icy, snowy side walks. Friday was sunny and it was about 40* and sunny when I ran around 2pm. I decided to go to the civic center because they have a path around it that is just shy of a mile that they keep pretty clear.
I was aiming to run at about my half marathon goal pace which is currently 8:30... That didn't quite happen. As expected I went out quite fast and after the first mile I tried to slow down but I didn't want to drastically slow my pace. I ended up just doing what felt good. My time was 41:09; avg pace: 8:13. Which is actually faster than my official 5 mile PR from almost 2 and a half months ago. Interesting.
Saturday: rest, glorious rest.
Sunday was the first "not so hot" run. 9 miles on the treadmill. If I had planned ahead I could have run outside on Saturday when it wasn't raining but I partly just did not want to run on Saturday. I tried watching Mamma Mia on my iPad which was not a big enough distraction. At about 4.6 miles I decided I had to stop for a minute and just not be on the treadmill. I ate a Gu at this point even though I probably didn't need it, but better safe than sorry and crashing near the end.
I stopped again just shy of an hour and walked around off the treadmill for a minute before I got back on to finish it out. Once you hit an hour on my treadmill it doesn't tell you seconds anymore so I have to start the stopwatch on my phone so I can know the 'exact' time cause I'm crazy like that.
It seemed to take for.ev.er. but I did it. As seen about, total time: 1:20:44; avg pace: 8:58. I really don't need to be doing long runs this fast but a lot of it has to do with not wanting to be on the treadmill that long and it's easier to just set a pace and go for it. I hope to be able to do all my long runs from here on out outside where I will be able to go with what pace feels best at the time.
Here is a look ahead to what this week has in store:
|Week 4 | Planned|
Not sure how what I will do for runs, all I know is Saturday will most likely be a small 5k that I am hoping to crush my PR from well over 2 years ago... shouldn't be too hard and I am kind of super excited for a more accurate 5k PR. So this was supposed to be an easy week for because of that anyways.