The following equipment is nearing replacement:
Run #1
  • 27m 10s
  • 4.00 miles
  • 06m 47s /Mi

Japan Run -- placed 3rd in my AG!!

Run #2
  • 16m 30s
  • 1.70 miles
  • 09m 42s /Mi

(Additional warm up and cool down, pre/post race).

  • RACE DAY: Japan Run
Run
  • 34m 03s
  • 3.93 miles
  • 08m 39s /Mi

Easy run in Riverside Park. Dan didn't feel like doing the extra 0.07 to get to an even 4 miles. I'm ok with this, I'm ok with this, I'm ok with this...

Run #1
  • 10m 52s
  • 1.15 miles
  • 09m 26s /Mi

Soggy warm up run. I almost didn't go, but was meeting the Harriers for a (ugh) tempo run.

Run #2
  • 44m 05s
  • 6.04 miles
  • 07m 17s /Mi

6 miles @ (ha) HM goal pace. I was on track for the first 3 miles, then could not sustain it and floated around in the 7:20s. Sucked!!

Run #3
  • 11m 21s
  • 1.25 miles
  • 09m 04s /Mi

Easy cool down. At least the rain stopped.

Strength
  • 40m

Good upper body workout today, plus abs, plus dead lifts. Pushed it to 50 lbs this time. I can definitely do more, but I'm trying to protect my hamstrings for my tougher running workouts (like tomorrow's tempo run........ugh).

Run
  • 1h 16m 39s
  • 9.34 miles
  • 08m 12s /Mi

Because I'm glutton for punishment...speed workout with the Harriers this morning.

Warm-Up: 3 miles, followed by 10 x :30 sprints
Intervals: 2 x 200-400-800-400-200m @ 5K pace 200m recovery @ jog
Cool Down: 2 miles, strides and drills

Oof.

Run
  • 1h 03m 09s
  • 8.00 miles
  • 07m 53s /Mi

8 miles with 5 x 600 at 5K(ish) pace.

Could only get the splits/pace for the first quarter mile of each set (blah, Garmin):

1: 6:23 min/mile
2: 6:12 min/mile
3: 6:25 min/mile
4: 6:12 min/mile
5: 6:25 min/mile

swishyskirt's Training Log


 May 2016 
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Time
Distance
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