Monday: 5k Race
2 mile warm up, 5k race in 19:32, 3 mile cool down
I decided to try another 5k race. The course was a little harder than last week’s 5k but I managed to run a little bit faster. The first mile had a downhill so I didn’t care that it was the fastest. The second and third miles had some gradual inclines, which I despise! I was happy with my time-about 45 seconds from my PR but not bad with the reduced mileage.
6.25 miles (8:08)
This pace felt easy today, unlike the 8:37 pace the other day.
light arms, abs
6.5 miles (trail pace, then 8 min pace)
I ran with a group on a trail for 3.5 miles, then road for 3 miles. It was a good variety of terrain, and challenging for me because I am not a trail runner.
push ups, planks
1.2 mile warm up
Speed: 3 X 1 mile (6:40, 6:29, 6:14), 1 X 400 (1:24), 1 X 100 (18), 1 X 400 (1:25), 2 X 100 (18, 17)
1.4 mile cool down
I felt recovered from the race and ready for a speed workout. I eased into the first two miles and tried to push the last one. I wanted to do at least one mile at 5k pace or faster, since I find it hard to do in training! My legs felt slow so I threw in some 100m strides. They were run at a “pedestrian pace”, as the British track commentators would say, but they felt fast to me.
3 miles (8:19)
As always, this is my favorite run-short and easy!
8 miles (8:09)
I had planned on a long run but had to cut it short due to female issues.
20 minute kayak on the lake-great cross training!
Sunday: Long Run
12.34 miles (8:19)
I had planned on doing a 13 mile run. The fact that OCD me quit at 12.34 miles says that it was not going well. The first 5 miles went fine and were run at just under an 8 minute pace. It was extremely hot and humid and it got to me. I stopped at home and picked up my bf for the rest of the run, got a drink and poured water on my head. I still had female issues which also caused me to overheat more, and the course was very hilly. This is the same course that has reduced me to walking twice in the past. This time I stopped a few times, but luckily it was not a 16-20 mile run like the other times. Towards the end I saw a sprinkler in someone’s yard. I stood under it for awhile and didn’t care if they were home-I was desperate. I ran the last mile at a 9:05 pace. At that point I decided it was not very productive and I was home anyway. I said I’m done. Lake course: 3. Me: 0. Hopefully I can conquer it some day!
push ups, planks
Total Miles: 50.5
I am building my base back, although the weekend runs were pretty rough. I need to get up earlier for long runs to beat the heat!