Paces:
I pace = 800m @ 3:30-3:40, 400m @ 1:35-1:40, 200m @ :45-:50
T pace = 7:45
Monday - 1.5 mi WU&CD
5x1 mile at T pace, 1:30 recovery
8 miles total
Tuesday - 6.5 miles easy ( 9+ pace)
Wednesday - REST (usually on Thurs. but needed to switch for a work function)
Thursday - 2 mi. WU&CD
4x200m, 2x400m, 1x800m, 2x400m, 4x200m. Equal rest. I pace.
Friday - 5 mi. easy, 6 striders
Saturday - 11 mi. easy ( no faster than 8:30 pace)
Sunday - 5 mi. easy
I did the tempo run yesterday at the gym since it was still a bit slick out and the track was most likely still covered in ice. It is supposed to warm up this week (heat wave of 30 degrees!), so I bumped the track workout to Thursday. The workout went really well yesterday though. Nichole told me to try and do the first 3 repeats at T pace, and after that if I need to bump it down I could. Well after the 3, I knew I could do 2 more, so I did :). The 4th mile started at 7:45 then went to 7:30 after 1/2 mile, and the 5th mile I started at 7:45 and took it down to end at 7:20. The warm up was a little rough, and I wondered if I had it in me to do the new pace (previous pace for this week was set at 7:52). Once I got going I took it one at a time and surprised myself that I was able to stick with it.
I really needed this run. After last week, I was feeling a little defeated. So to have a strong run and give a good effort was awesome, a real confidence booster. This week will have the highest mileage I've done at 45 miles, and I'm looking forward to it. I'm also excited about my long run. I havent done 11 miles since last September, so I'm curious to see how I feel.
So with that, I hope everyone is having a great start to the week! I will also have another recipe coming up soon for you all to try :)
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| I did get the recipe off Pinterest, unfortunately no cream cheese was involved |
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