Thursday, July 21, 2011

Three Things Thursday

I finally got on Daily Mile, so I've been posting my workouts there but not in detail here. I'm going to use TTT as my way to catch up this week. Training has been going great. I'm really happy the way it's starting.

1- (Monday) I did 2 rotations of my strength training circuit then ran 4 miles on the treadmill at my prescribed pace of 10:30. It wasn't easy but I wasn't dying either. 

2- (Tuesday) I did a 30 minute core class with group fitness at the gym in the morning. I posted my planned 8 mile long run on the members page for my run club and ended up with 6 other women joining me at night. We dropped the run/walk intervals from last week. Our route has a turnaround point at just over 2 miles, so we'd run almost continuously (stopping for lights or to allow everyone to catch back up since it was dark) and rest for a few minutes at the turnaround points. I did switch my Garmin to auto pause, so those breaks aren't included in the times. We ran a total of 8.3 miles in 1:34:24 with an average pace of 11:23. My fastest mile was 10:49 and slowest was 11:49.

3- (Wednesday) The run club had an organized speedwork session, which got me out of that scary tempo run that my plan called for. It comes back for me in a couple weeks, so it's not like I can avoid it forever. Jake and I ran together while the kids played with some other children of run club parents inside the track. I set my watch to 0.25 mile intervals with 1 minute walk breaks between. I jogged 2 laps each for a warm up and cool down. My total time was 29:25 with 2.95 miles. I used the McMillan calculator to get an idea for what times I should be aiming for. My 5k PR said something like 2:00 - 2:08. Out of curiosity I punched in a 1:59:59 half marathon and it said 1:54-2:00. I'm not really sure which times I should use- it kinda makes sense to me to try and hit the times for my goal half marathon. At any rate...
#1- 2:00
#2- 1:55
#3- 1:54
#4- 1:53
#5- 2:03
#6- 1:48

I'm really happy with those times. I got a little faster each time and hit the goal paces, other than that 5th interval.  After 3 days of running, my legs are ready for the next 2 days off from running.


Run with Jess said...

I love daily mile! Group speedwork is the best... I totally slack by myself...

Shanda said...

Good Job!! you have had a busy running week so far. Looks like joining the running group as paid off!!! I may need to join that group!!