ilanarama: me, The Other Half, Moab UT 2009 (Default)
[personal profile] ilanarama
Another 51 miles, woohoo.

Monday - 8.2 miles with a 'ladder' of intervals: 0.25 mile, 0.5, 0.75, 1 mile, and then back down again, all with 2 minute jog recoveries in between. Paces for the intervals as usual were all over the map: 6.49, 7:06, 7:29, 7:21, 7:12, 7:10, 7:21.

Tuesday - 8.1 miles trail running at a relatively peppy average pace of 10:47.

Wednesday - 6.6 easy with strides, which made it faster at 8:38 average pace, followed by 6x10 sec hill sprints.

Thursday - 9.6 miles with the full workout that I curtailed last week: 2 w/u, 7 miles alternating 0.35@HMP with 0.65@HMP+35sec. Last week I did 5 miles and averaged 7:16/7:50; this week I averaged 7:16/7:54 for all 7, but the first 5 miles averaged 7:11/7:47, and my HR overall was slightly lower than the previous week, so I think (hope!) this is an indication of improved fitness.

Friday - ski day! And it had snowed overnight (and was still snowing) so it was an excellent powder day and a very good workout. My quads and calves ached when I got out of the car after we got home!

Saturday - 12 miles easy, 9:12 average pace.

Sunday - 6.7 miles easy, 9:20 average pace, with 8x10 sec hill sprints at the end.

I also signed up yesterday for the Steamworks Half Marathon at the beginning of June, one of my favorite races. The course is along a rolling country road where I do a lot of my long runs, and there's free beer and burgers at the end. It's a small race with 10-year age groups, and two years ago, the most recent time I ran it, I came in second to a woman who'd just turned 40; this year, unless disaster strikes, I should be a lock for the 50-59 win.

There is a 5K in two weeks I might run as well. It's an annual fundraiser, no prizes other than random draws at the end, but it would push me to do a hard workout and it might be a decent fitness gauge.

(no subject)

Date: 2014-02-03 02:28 pm (UTC)
zulu: Karen Gillam from Dr. Who, wearing a saucy top hat (Default)
From: [personal profile] zulu
Oh, man, you're so lucky to have powder! We have enough groomed runs on the lower slopes, but up high it's ice and rocks still. Alas!

From Greenlee

Date: 2014-02-16 09:07 pm (UTC)
From: (Anonymous)
Nice week! I love how consistent you are. Cool that you can fit skiing in as cross training, too.

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ilanarama: me, The Other Half, Moab UT 2009 (Default)
Ilana

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