Whenever I get my weekly recap up on Saturday it makes me feel like I am winning at life. (Since lately they’ve only been done every few weeks). This weekend is the first relaxing one in awhile…so I’m taking advantage of having lots of time post long run to foam roll, sit around in my sweaty clothes, and blog.
Week of 7/13-7/19:
Monday: 4.2 miles easy (9:38 pace) I started wearing my HRM again this week and goal was to keep the heart rate below 150. PM: Body Pump
Wednesday: 5.1 miles (8:07 pace) 1 mile easy, 4 at tempo pace
Friday: 30 min swim
Saturday: 10 miles (8:43 pace) Long run workout (see below)
I changed things up a bit this week, and I was happy I did. I only ran 4 days but still upped my mileage to 25, which felt good. My Wednesday and Thursday runs were different but not too hard, and it was nice to do something besides a slow easy run. I was actually really excited for this morning’s long run, which I haven’t felt in at least a month.
I wanted to add some faster paces in to break up the run and get my legs moving faster. The workout looked like this:
2 mile warm up
4 x 5 minutes at tempo pace with 2 minute recovery in between
7 minutes easy
3 miles at marathon goal pace
1 mile cool down
I don’t really know what marathon goal pace is yet, but I I figured I would aim for about 8:30 or so. I didn’t think I could hold those mgp miles at the end, but I pushed through. The humidity definitely did not help things today. As you can see the first “tempo” segment was pretty far off, and it took some time to get my legs moving at the pace I was aiming for. My legs were toast at the end…its been awhile since I had that feeling and it felt good.
Now I should actually go take a shower and try to get this huge knot out of my hair- the #1 sign of a humid run. Have a great Saturday!
How was your running/workouts this week?
Ever throw a workout into your long run?