the week in running
Feb. 2nd, 2014 03:21 pm![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
ilanaramaAnother 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.
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.