Monday: rest day
Tuesday: 5 mile intervals in 1:00:55. Treadmill: 1 mile warm-up, 6 x (3 minutes at 6 mph + 2 minutes walking recovery at 3 mph), 1.6 mile cool down at 5.2 mph.
Wednesday: 2.03 miles in 25:32, around the neighborhood with Riley (golden retriever). Now I remember why I should only take him on morning runs. Too many distractions! He tried to chase after squirrels, cats, dart away from the big-brown-truck-man, etc. It was like running an obstacle course trying not to trip over him.
Thursday: Rest day. I was supposed to run 4 miles today, but I was sick (and so was my daughter). Decided it would be best to rest today (which was planned for tomorrow), and run tomorrow to maximize my running efforts.
Friday: 4 mile progression run in 47:11. Each mile was a little faster than the one before. Mile splits = 13:00, 11:45, 11:27, 10:59. Kyra woke this morning to find the elves using my sweaty headphones to jam out to her iPod. Silly elves!Saturday: 10 mile long run in 2 hours, 3 minutes, 6 seconds. Since Kyra is with me this weekend (and she's too young to be left home alone for this long of a run), I opted to run on the treadmill. I listened to Gordon's Running to Disney podcast episodes 39 and 40, which were about his taper and Rocket City marathon race report. Awesome episodes! I started my run slow and pushed harder at the end. During my prior marathon training I would take walk breaks every 2-3 miles, and more frequently at the end. This time, I only took one walk break, at mile 5, to consume an energy gel and water. I sipped on water while running throughout the run rather than slowing to a walk to drink. The run felt good, and I sure was glad to finish.
Sunday: 2.05 miles in 23:49. My legs are still sore from yesterday's long run. If I weren't committed to a coach, I probably would have skipped the run today. But since I'm accountable to someone else, I went outside and jogged 2 miles around the neighborhood. I had a sneak peak at the training Coach Josh has planned for me for next week. I noticed that he has my 2-mile runs at an "easy" pace of 12 minutes per mile. That would be an easy pace on a flat route or treadmill, but not extremely easy in my hilly neighborhood. When I ran that route on Wednesday with Riley, the average pace was 12:34. I decided to try to do a 12 minute pace today. The first mile in my neighborhood 2-mile route is very hilly. I normally walk up some of the steep hills. I walked up those same hills, but started walking a little farther up the hill rather than at the base. I managed to complete the first mile in 11:54, but I wouldn't call it "easy". The next mile was easier and I couldn't resist running a little faster at the end for an 11:27.
My sister called me this morning. She asked if I had registered for the ING Georgia marathon. I told her no, that I had decided to run the Wrightsville Beach marathon instead. She said that she wants to run it with me. It will be her first marathon. I told her that I had planned to register for it today and she asked me to sign her up too. I registered us for the marathon this evening! Now I wonder if she'll pick up her running and be prepared for it? She hasn't run much lately and wonders when she'll find the time. I told her that I make it a priority. Of course, work and my daughter come first, but I schedule in time for me as well. I hope she makes the time to run! I'd love to run it with her. But if not, I know that my friend, Kim, will be running the half-marathon so there will at least be someone else that I know there. Currently there are only 130 people registered for the marathon; hope I don't finish last.
* Days run this week: 5
* Miles run this week: 23.08
* Highlight of the week: hiring a running coach, registering for Wrightsville Beach marathon
* Goal for next week: follow Coach Josh's plan
No comments:
Post a Comment