Monday: Treadmill 2x [800 SI(400), 400SI (200), 200SI (200), 1200 PI]
Numbers in parentheses is the length of recovery jog. SI is a speed interval or 5k pace. My first set was at 8:00/mile, second set I pushed it to a 7:40 pace. PI is pace interval or half marathon pace, I ran this at 8:47/mile. First set I had the treadmill at a .5 incline and the second set at a 1.0 incline.
10 minutes pilates for flexibility
8 minutes Jillian Arms and Core
Tuesday: 30 minutes of kickboarding
Wednesday: 4 miles with 6x1:00 speed intervals. This one was hard! Legs felt slow, it was hot, had to walk a bit.
Mile 1- 8:22
Mile 2- 9:37
Mile 3- 10:55
Mile 4- 10:58
YIKES! But I got er' done.
Thursday: 3 mile bike ride, 10 minutes swimming
Friday: 10K ( I couldn't find one to run on a Friday so I decided to do a new route. I felt like crap! My neck and shoulders and abs were all really tight and I felt short of breath and like my legs were really heavy the whole time. So at about mile 2.7 I started to walk one minute and then jog a minute. I couldn't even keep 10K pace for one minute!) Like I said on Wednesday though, I get er' done.
Saturday: 8 mile run on treadmilll in 1:15:28 that's a 9:26 pace. Faster than Friday's 10K. I was nervous to do this run becuase of Saturday's results but my body felt really good. I had an incline of 1.0 the first 4 miles with 1 minute intervals of inclines up to 5.0. Then the last 4 miles I increased the incline by .5 each mile till I ended with an incline of 3.0.
Coming up this next week is my longest training run of this training cycle, a twelve miler!
And hey, you got er done! That is important. Just thinking of a 12 miler scares me, good luck! And thanks for the Imma Be suggestion. You're right, the beat is AWESOME!
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