Monday Track workout
10 min warm up
6 x 800m @ 3:23 with 1:30 RI
How it went down
10 min warm up
3:19, 3:16, 3:18, 3:22, 3:21, 3:23
For my RI I just walked the 200m to my next starting point on the track.
This is what I have decided about the RI. What they suggest in the Run Less Run Faster plan is just not happening. I need more recovery time and I am ok with that. I was tired by the end of these but glad I got them done.
I am also following the 3:40 speed work plan but then doing my long runs on the 3:30 plan. I am doing this because I have strength in endurance not speed. So I tweeked it a little to really push myself to the next level. I know that is not how it is supposed to go down but I am really liking it this way so I am going to stick with it. Hopefully I will come in between 3:30 and 3:40.
Rest of the Week-
Tuesday - I did P90X Back and Biceps (I don't have a pull up bar so I just lift more weights)
Today I am doing 8 miles with 6 at 8:05 pace
Thursday - Finally going to do Insanity! I have been hesitant because there is a lot of jumping and I know my downstairs neighbor doesn't really love the noise I make :)
Friday-It's my birthday so I might do a little Tracy Anderson girly style!
Saturday- 13 miles @8:15 Boo-YA! A short long run!
The cooler weather is setting in and I love it! It feels so nice to run outside when you don't break into a sweat after just one block. But I will say I am going to miss a few things about summer and here they are....
16 Handles
Fruit/Veggie Smoothies (I don't crave them that much when it's cold)
Sparkling Water (ok I will prbly still keep drinking this one :))
Refreshing Summer Salads
The last two I will keep in my diet most likely but I probably won't have them as much. When winter hits I turn into a hot and warm comfort foods kinda gal.
How about you?? What will you miss about summer?
XX
Sarah
I will definitely miss ice pops once it gets cold! I eat them everyday, so it will be a change.
ReplyDeleteI really like what you've done with the RLRF plan. I think I will do what you've done and do the 4:05 plan for the long runs, and 4:15 for the speedwork. The speedwork is SO hard for me, and the long runs I consistently run faster. I never about mixing it up, so thanks!
Sounds like you've found a way to make RLRF work for you! I wanted to try the plan but got a little intimidated by the speed pace - I like the way you're mixing it up!
ReplyDeleteI won't miss much about the summer.. for the first time in my life I can't wait for fall! Summer in WI has been so humid, and mosquito-y, and I'm ready for sweatshirt weather and changing colors.. Ask me in December and I'll be daydreaming about 90 degree days... :)
ReplyDeleteYES! i have been loving my summer salads...then winter comes and i just want hot chocolate and pasta all the time. haha.
ReplyDeleteyou did great on the speedwork and i really like how you tweaked the plan to fit you!
I will miss daylight at 5 a.m. when I do most of my runs. Running in the dark can be creepy, and it's not helpful when it's cold on top of it.
ReplyDeleteI will also miss no-thinking hydration. I like cold water. But it makes me cold in the winter, so I struggle with drinking enough.
Glad you guys didn't get hit as hard as expected by Irene!
Awesome workouts!! And yes I will miss basically everything about summer. :( But mostly I will miss the pool and not having school.
ReplyDeleteThe weather definitely feels cooler! I'm over summer and ready for fall!
ReplyDeleteI will miss the fresh and local fruits and vegetables, though. And the long days. But I'm ready for changing leaves and cool air!
Wow you are really flying in your workouts! 13 miles at 8:05 pace is awesome! As are your 800 meter interval times. Keep it up!
ReplyDeleteHonestly this summer I really won't miss anything about it, because I've been injured so I haven't been able to enjoy it. I'm looking forward to fall when college and pro football starts - I'm a big Stanford and 49er fan, Stanford's prospects are way better than the 49ers, haha
I will miss the long hours of daylight most. Getting in a workout when it's dark by 5pm is tough. I will also miss the smoothies and ice cream :)
ReplyDeleteBut I am loving the cooler weather right now and can't wait for fall!
This is the first summer I havent hated in a long time. I've been enjoying all the same things and will miss them when the summer ends. I dont' crave smoothies either in winter :(
ReplyDelete