recap and this weeks plan of action!

Happy Monday friends!  I hope everyone had a lovely weekend.  Mine was filled with naps, Trader Joes shopping, fro-yo, a glass (or 2 of wine), and freezing my buns off running.  It was downright chilly this weekend.  I think Saturday morning was a 17mph windchill making it feel like 1 degree, then last night it was in the single digits too.  I know its winter and I live in MN but I don't think I will ever get used to it, or like it.  I will be one of those retired people that go south for the winter, or I might just move.



in case you didn't know...



I'm going to do a quick recap of my last hard workout last week, then get on with this weeks plan.

Friday
6.5 mi. hard run. (on TM)
2 mi. WU, 15 min. test run, 2.5 mi. CD
PACES FOR TEST RUN
started at 7:40, after 5 min. went to 7:35, after 6 min. went to 7:21 to the end.

This about killed me.  I knew it wasn't going to be easy, and on my WU I could tell it wasn't going to be a good day.  One thing I struggle with is staying positive when things aren't going the way they should.  So I feel like I probably psyched myself out before the workout even began.  I was nervous about it all day. When I started at the 7:40 I felt pretty good, but after the first 5 minutes it was such a struggle.  I tell ya, 15 minutes on a treadmill feels like a lifetime!  I was bummed I couldn't really follow the plan exactly ( I was supposed to increase the pace every half mile), but I just couldn't do it!  I'm happy I increased it at all, but am disappointed that I couldn't do exactly what I had to do.  It gives me some numbers to work towards, and I know not all hard days are going to be "easy", I just need to figure out a way to not get so discouraged, and to be proud of myself no matter what.  I am happy I finished, and am happy Jake was there with me.  It helps so much to have someone to work hard with and run with me, at least in the beginning of my training.

Saturday
8 mile easy - not sure on exact pace, 9 min. ??
Ran with the YMCA morning group, cold, and WINDY!

Sunday
6 mile easy - 8:42 pace
Sill cold, but legs seemed to come around a bit, felt better than Saturday.

So here is my plan that Nichole sent me for the week;
R- 200(:51), 400(1:44), M(8:35)
Monday - 1.5 mile WU&CD
                 5x (2x200m R pace (200m recovery), 1x400m R pace with 400m recovery)
                 8 miles total
Tuesday - 5 mi. easy ( 9 min. pace)
Wednesday - 1.5 mile WU&CD, sets of (2 min. hard, 1 min. easy, 1 min. hard, 30 sec. easy, 30
                      sec. easy)
                      7 miles total
Thursday - REST DAY!
Friday - 6 miles easy
Saturday - 9 miles easy, last 2 at MP (8:35)
Sunday - 5.5 miles easy, 6 striders, plyos

For today's workout I'll be going up to our high school track.  I don't think I have been on a track since 8th grade!  This will be interesting for sure :)  If anyone wants to join in the fun feel free!!

Also, Nichole recommends about 1-1.5 hours of strength work a week, so I'm going to get started on that as well, just need to figure out what days this week I want to do that on.

Looking at this week as a whole makes me really excited :)  I also have to note that this is the longest streak that I have run before - it'll be 10 days in a row by my rest day.  I'm kind of surprised my legs are still working.


Also, in an unrelated note, we are getting a frozen yogurt place in town.  I saw the sign up on the building yesterday.  I may have to get a part time job there just to be able to afford the 50 times a week I'll probably go.



gummy bears count as animal protein right?



Well, wish me luck at the track today!  And I'm dead serious, if anyone ever wants to join me PLEASE let me know.  I will travel to come run with you - especially if you live somewhere warm :)  That way J-slice can get a break from listening to me whine about how cold my nose is.