Definitely slacked on ab work and strength training this week but next week I will get back on track with that. At least I didn’t slack on stretching. That is one of the main things (in my opinion) that is preventing me from getting injured every 2 seconds like I used to.
50 minutes @ an average pace of 7:49. Negative splits but not by much. Legs still felt a little heavy from Saturday’s long run.
Fartlek Workout. 8 miles total.
20 minute warm-up= running at a 7:45ish pace
8 times 1 minute at slightly faster than 5k effort (for me my 5k effort is at about a 6:15 pace) with 1 minute recovery jogs.
20 minute cool-down= running at a 7:40ish pace.
Looks like my second and my last fartlek were the fastest:
40 minute easy run. Garmin died but I am guessing I was at around a 8:20 pace.
16 minute abs (8 minute abs on Youtube done twice)
20 minute warm-up (running at around 7:35 pace)
Hill repeats: 8 times up a moderately sloped hill (6% grade) lasting 60 seconds with the jog back down the hill as recovery. The effort for going up will be hard but not all out.
20 minute cool-down (running at a 7:30 pace).
Average pace of this workout was 7:19
4.5 miles at an easy pace of 8:18.
7:20, 7:22, 7:20, 7:21, 7:21, 7:23, 7:21, 7:13, 7:18, 7:29, 7:25, 7:12. Average pace with my water break—-> 7:30 and if I don’t count the break a 7:20 pace.
And the three things that made my 12 miles possible.
1. My mom gave me a huge bag of these little travel sized swedish fish packets. Perfect for some mid run fueling. Let’s see how my coach feels about this one;)
2. The sprinklers at mile 8 that cooled me off when it was already 80 degrees. They could not have come at a better time.
3. The cup of ice water at mile 10 that I drank so quickly it gave me a brain freeze…all I cared about was rehydrating and getting back out running as soon as possible.
You know the drill: Sleep in, eat, church, eat, take a nap, eat, relax, sleep.
What was the best run of your week? What was your longest run? Shortest run? Did you run with anyone else this week?
Do you always pause your garmin when you are stopped at a light or taking a break?