Monday: X Train
60 minute walk
light arms, abs
a.m. 6.5 miles easy (8:33)
p.m. 5 miles (7:31), 1 mile cool down (8:06)
I felt better on the second run. A 7:30 pace actually felt easy for once. I still felt like I needed a cool down mile afterwards.
push ups, planks
2.5 mile warm up, 8 X 400 (1:22, 1:24, 1:23, 1:24, 1:25, 1:25, 1:26, 1:25), 2 X 200 (39, 40), 4 X 100 (18, 17, 18, 17), 2.5 mile cool down
I moved my speed workout to this day since I did not feel like doing speed work on Tuesday. I had initially planned on doing 10-12 400s. After eight 400s I knew that I was gradually slowing and decided to switch to shorter, quicker intervals. My 100s and 200s were what they usually are, which left me feeling slightly discouraged. I had hoped for some improvement after a few weeks of doing those. I have to remember that this time I ran eight 400s beforehand. I am hoping they will be faster when I try them as a stand alone workout.
2 mile warm up, 3 miles (6:46), 1.5 mile cool down
This was the same course as last week. I purposely ran a little slower because of the hard workout the day before. My breathing was fine but my legs felt tired.
push ups, planks, light leg workout
3 very slow treadmill miles
Saturday: 8k Race
2 miles warm up, 5 mile race (32:08), 1.5 mile cool down
I decided on this race last minute because it is part of a race series that I did last year. I am still undecided on running the fall marathon again but we’ll see. All three races in the series are hilly. I did not run even splits at all because of the up/down nature of the course. The last two miles were tough-gradual inclines are my biggest weakness! Splits were 6:16, 6:17, 6:23, 6:29, 6:38.
12 miles (7:53)
This was a good run with a friend. We eased into the pace, ran some strides in the middle, did some quicker miles, and then three easy miles at the end. The weather was finally cooler which helped.
push ups, planks
Total Miles: 50.5
I pushed myself with pace runs this week. As a result my hips felt fatigued. I will have to stick to Tuesday speed work so that I have an easy day in between speed and tempo days. The race was also pretty challenging. I did this same 8k race last year and improved my time by a staggering 3 seconds this year! I am a bit discouraged by this and am wondering if my running has reached a plateau. I am also about five pounds lighter than last year at this time. So I will not feel too bad if I gain those lbs back. 3 seconds is not really worth it to me!