My training plan for last week included an easy 2-mile run, a speed workout (7 miles with 3 x 1 mile @ 8:05), and an 18-mile run. I replaced the speed workout with a hill workout and trail run (double!), and I shortened the 18-mile run to only 15 miles (due to the faster pace and the bad weather).
Run #1 (Monday morning): 4.25 miles @ 9:47 (41:36) – Cruised through the neighborhood. My quads were a bit sore from Saturday, but I felt decent considering I was recovering from a 16-mile run.
Run #2 (Wednesday morning): 3.37 miles @ 9:41 (32:40) – Ran up Golf Club and down Lake Country for a good hill workout.
Run #3 (Wednesday afternoon): 4.23 miles @ 12:16 (51:57) – Trail run at Sansom Park (green and blue routes with Shawna). Wednesday was a double workout day!
Run #4 (Thursday afternoon): 2.55 miles @ 8:55 (22:46) – Squeezed in a quick run around the neighborhood before we left for the Kings of Leon concert.
Run #5 (Saturday morning): 15 miles @ 9:39 (2:24:46)
10.6 miles with the RVC - 1:39:58 (9:26 avg) - 5.85 miles on the Trinity, water stop, 4.75 miles on the road, water stop
4.4 miles with Shawna along the Trinity - 44:48 (10:11 avg)
Gu at about 5.5 miles and 11.5 miles
Mile Splits: 9:31, 9:14, 9:27, 9:32, 9:16, 9:17, 9:31, 9:27, 9:13, 9:49, 9:40, 10:11, 10:25, 10:16, 9:50
Total Miles: 29.40
Other Workouts:
Weights and abs (52:31)
Elliptical machine (50 min)
Stationary bike (50 min)
Walked Gus 8.25 miles
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