Week 9
Monday
40 minutes on spinning bike (hr-130, easy recovery bike ride)
60 minute Full Body Workout (except legs)
Monday
40 minutes on spinning bike (hr-130, easy recovery bike ride)
60 minute Full Body Workout (except legs)
15 minute ab workout
Tuesday
6.22 miles
7:47 pace, heart rate avg. 135
4.15 miles
7:46 pace, heart rate avg. 140 (1% incline)
Nice and easy recovery runs. I focussed on form when on the treadmill for the second run of the day. It was the first run I have done this winter on the tread mill. I think it is good to do one easy run a week on the treadmill to focus on form and maintaining a consistent pace.
15 minute ab workout
Wednesday
15.31 miles
7:25 avg. mile pace, heart rate avg. 149
Long mid week run. This week had me doing more miles during the week to get my miles in since I was doing less on the weekend due to my marathon pace run on Sunday.
40 minutes on the spinning bike
Thursday
6.26 miles
7:41 avg. mile pace, heart rate avg. 143
15 minute ab workout
Friday
13.27 miles
7:29 avg. mile pace, heart rate avg. 147
7:29 avg. mile pace, heart rate avg. 147
Saturday
7.19 miles (w/6x100 meter strides)
7:28 avg. mile pace, heart rate avg. 145
3 miles (2 miles at 6:40 pace, 1 mile at 5:52 pace-all on a 1% incline)
6:24 avg. mile pace, heart rate avg. 163
My runs this week have felt somewhat more difficult than in recent weeks, so after my first run of the day, I went home and stretched and then made my way to the Y. I rode the bike hardcore for 35 minutes (heart rate was roughly 153 avg.) and then I immediately hopped on the treadmill with my new Nike Zoom's (I absolutely fell in love with these shoes instantly). I ran the first 2 miles at 6:40 pace and felt pretty good. I ran the final mile at a 5:52 pace and found out that treadmills do go past 10 mph! I think I need to just focus mentally more. I think recently my body and mind have not been flowing well together on my runs.
I followed the 2 runs and biking session with a 30 minute leg and ab workout and then followed that with some stretching and foam rolling. I just really felt like working out today!
Sunday
15.02 mile run (12 miles at 6:53 pace)
6:59 avg. mile pace, heart rate avg. 156.
15 minute ab workout
Today was a huge test for me to really see where I was at. It was a beautiful day and I actually wore shorts! I ran the first mile at roughly 7:17 pace. I then tackled the challenging brutal hilly course that I normally do my long runs on. I tried to speed up on the downhills, conserve energy and maintain a pretty good pace on the flat parts and bring it on the uphills. I even managed to maintain a 6:54 pace going up and partially down the most massive hill on the course. If I had maintained the pace I did for a marathon, I would have run roughly a 3:01 marathon. This run even came after pushing my legs to excess the day before. I still have a lot of work to do, but that was a great test. Next weekend on Saturday, I will challenge myself with my first tune up race of the year. I am running a Half Marathon in Mt. Pleasant. I am shooting for anything in the 1:24:30-1:26 range. Hopefully the weather cooperates so that I can get a good feel for where I'm at.
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