The plan for this week was a 5-mile easy run (10:12 pace) on Monday, a 5-mile speed run (with 2 x 1600’s at 8:09) on Wednesday, and a 12-mile easy run (10:12 pace) on Saturday. I modified the plan and replaced the speed work with last week’s tempo workout. Also, I added a bit of mileage with some short runs on Tuesday and Friday.
Run #1 - Monday morning (83/85 degrees) - Easy Run – 5.10 miles @ 9:58 pace (50:51)
Run #2 - Tuesday morning (84/89 degrees) - Medium Intensity Run - 2.50 miles @ 9:07 pace (22:47)
Run #3 - Wednesday morning (71/71 degrees) - Temp Run - 5.00 miles @ 9:53, 8:43, 8:39, 8:25, 9:38 (45:20)
Run #4 - Friday morning (73/73) - Easy Run - 3.25 miles @ 9:45 pace (31:41)
Run #5 - Saturday morning (67/67) - Long Run - 12.00 miles @ 9:55 pace (1:59:04)
I was so excited about my pace on the tempo run. I descended the three miles and beat my 8:39 goal pace. I did this run in my neighborhood too, so it included hills (and wasn’t flat like the Trinity Trail). My long run also went well. I started off very slow (10:37 first mile) but gradually picked it up. I negative split (1:00:42/58:22) and finished in a 9:27 (last mile). The cooler temps definitely helped me out. I can't wait until Fall!
Other Workouts:
3 weight workouts: 1:47:03 total time
1 hour and 10 minutes on the stair stepper
Swam 3100 meters (1:09:08) at a masters swim practice
Walked Gus 12 total miles
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