Tuesday was my favorite speedworkout to date.
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On the agenda:
1600, 1200, 800, 400, 200
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1600 - 8:48/171 bmp
RI - 2:26*
1200 - 6:30/170 bpm
RI - 1:05
800 - 4:13/175 bpm
RI - 1:12
400 - 1:42/175 bpm
RI - 3:38
40 second Strideout
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*first RI was too long, but needed hydration
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I was about a minute faster than I was supposed to run the 1600 and 1200, but they were COMFORTABLE.
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I think we are done with the core circuits and I have to admit, I haven't done any core since I stopped training for the SEALS fitness challenge. Yikes! What's my problem here?
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Wednesday - 30 min recovery run and an OWS.
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It felt great to get back in the water. It's been over three weeks since I've even hit the pool and I was feeling a little guilty about it.
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Swam about 800m w/3x100 meter sprints
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Thursday was a 5k tempo run
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5k tempo - 27:28/8:52 ave pace/177 bpm
I've been doing these after a long warm up so my legs do this tempo run on semi-tired legs. Plus the tempo course is a little hilly so it's a little bit of a hill workout at the same time.
Total miles: 9.22
Saturday is my first 18 miler of this training cycle. I am excited about it!
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Lastly, before it's too late there are a couple of great deals out there.
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Cross Country Squared and Chic Runner both have $100 gift cards to Dick's Sporting Goods which is an awesomely huge sports store. I'm sad there are none here in my area, but loved to shop there when I lived in Virginia. Lot's of good stuff.
I RUN LIKE A GIRL had one, but I suck and dropped the ball on the timing. I think its over tomorrow. You should still go visit her blog. She's super speedy and super fun.
Peace out.
14 comments:
I'm caught up now. It sucks/is incredibly hard when the hubs is out of town and it seems like you have it worse than most. I just don't think people "realize" sometimes. At least they don't with my and my husbands crazy travel schedules. You can always give me a call or e-mail - I get it! Way to hang in there and have some amazing running/workouts.
Well, good ... sounds like you got your whine out of your wine! I can't even pretend to know what it's like.
Yay for getting faster. You have to be thrilled. Love to see the improvement, ya know? Real live and on paper!
Sounds like a solid week of training. I hate doing core work. Good luck on your 18 miler tomorrow.
You ARE getting faster. Awesome! Ana-Maria
Wow, you are getting fast! I need to be more consistent with speedwork. I am definitely getting stronger on the hills, probably b/c I'm now forced to run on them if I want to go anywhere from my house =).
I'll be alone until monday then alone again after 8/28 for another 10 days. Come visit!
Okay, I am so new to all this running that I don't even understand all the lingo and abreviations in your workouts... but I'm still in total awe! You are awesome! I can see that you are getting faster... Isn't it just so awesome to see that your hard work is paying off? That you ARE getting results?! There are few feelings better than that, in my opinion.
Glad you are feeling better. Focus on the blessings! You're right, happiness IS a choice! That is a mantra of mine. I like to remind myself every day :)
Have a great day!
Nice job with those speedy intervals - especially those nice 1600 and 1200 times!! It's the best way to get faster!!
You definitely have to suck it up to get faster. Well done, awesome workouts.
I'm so glad you're feeling better. I bet it was all that wine we had via the intranet. :)
Those ridiculous toe shoes on my blog are called five fingers. They're a shoe that is supposed to mimic running barefoot, which is supposed to be better for your feet and prevent injury. Who knows. Looks kinda stupid, huh? I am enjoying laughing at my husband all day.
Great job on your workouts, you've been kicking ass!
You were comfortable during that speediness?
Dang!
Nicely done on your runs.
What a great week of running!
I like the idea of this speed workout. How did you decide what speeds to aim for and how long were your rest intervals?
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