Time for last week’s running recap. (PS the birthday party was awesome…it was so good that Brooke went to bed 2 hours earlier than normal because she was so exhausted from all of the partying. The recap of the party is coming soon!)
Before every run I do dynamic drills and stretching and after every run I spend a good 20 minutes stretching (not always right after the run but within about 2 hours of the run).
Monday– 8 miles @ an 8:00 mile average pace. After the run I went to the gym for lunges and squats, abs and some core work.
Tuesday– 30 minute warm-up (I think it was at an 8:15 pace) followed by 8 x 1 minute FAST (5k effort so around a 6:10 pace) and 1 minute recovery pace. 10 minute cool-down. Gym afterwards for strength training.
Wednesday– Trail run with friends at a 9:44 pace! I really do love running on the trails and eating those hills for breakfast. Gym afterwards for strength training.
Thursday– Track day! 1.5 miles of a warm-up:
400 Meters (.25 miles) = 1:25 (1 minute and 25 seconds)
400 M= 1:26
800 M= 2:52
800 M= 2:53
Walking recoveries after each interval for about 2-3 minutes.
1.5 miles cool-down at an 8:30 pace. Total of 6 miles.
For the track workout I got to try out two new things from Brooks…the Essential Low Quarter socks and the Double Headband. The headband, it is a new favorite. I love that it has two bands so there is double protection from hair getting in my face while I run (one of my biggest pet-peeves in this world). There is also an adjustable strap on the bottom that makes it so you can fit it perfect to your head. They also have a bunch of fun colors to choose from. The socks were super comfortable and they didn’t even budge throughout the run (another pet peeve of mine is when your socks slip down so your shoe is rubbing against the back of your ankle).
Friday– Short recovery run with a friend at an 8:34 pace. 50 push-ups (on my knees) and 5 sets of 2 minute planks (on my elbows)
13 mile long run! The scheduled run time for this run was 1 hour and 50 minutes which is more time than I have been on my feet in a long time (since pre-IT Band injury). The first 11 miles were slow and I was supposed to finish the last 2 fast…I thought it was going to be easy but it sure wasn’t. I finished and that is what matters. Splits: 8:45, 8:45, 8:45, 8:30, 8:30, 8:30, 8:30, 8:30, 8:30, 8:25, 8:25, 7:00, 7:00.
And a picture of Brooke because what would this blog be without her?!
Tell me one of your running pet peeves!
What was the best run of your week? Hardest?