Tuesday: planned - Interval Conditioning/kettle bells. I ran 4.21 miles before IC. I would have preferred to get in my five miles, but left the house a little too late. The run went great. I was extremely satisfied with my pace and splits. It was supposed to be an easy run, which according to the speed calculator I talked about last week I should run around a 12.03 pace; however, I didn't even feel like I was pushing. It felt like an easy run! It felt great. IC was a good class; the main thing I remember is a pyramid where we did 20 swings, 10 push-ups, 20 swings, 9 push-ups, 20 swings, 8 push-ups, etc. We also did some jump roping - which I admit I skipped the last interval of after running and 200+ swings!
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 47:07.3 | 4.21 | 11:11 |
| 1 | 11:38.4 | 1.00 | 11:39 |
| 2 | 10:49.9 | 1.00 | 10:50 |
| 3 | 11:01.5 | 1.00 | 11:01 |
| 4 | 11:03.6 | 1.00 | 11:04 |
| 5 | 2:33.9 | 0.21 | 11:57 |
Wednesday: planned - kickboxing and a speed work session (approximately three miles total). it felt great to be back at kickboxing! Then in the evening, I ran a warm-up, and went to the track for the first time ever! Well, at least since high school. Since I came in at the far side of the track, I think I did one and a half times around before I started my 400s. The 400s weren't easy, but they were easier than I had been expecting. I thought a decent goal was to finish them in 2:20, and I ended up running all of them in the 1:50s. In the coming weeks, I will need to gauge if I can add to that and stay with that split. In between, my recovery laps were right around 4 minutes. I walked the first 300 meters, then moved into a slow jog before I started sprinting again. When I was done, I did an easy run home. I used my Garmin to track the 400s, and Nike to track overall distance, which was 4.66 miles in 54:31 - 11:41 average pace/mile.
Thursday: planned - 30 minute HIIT class. It was a good one, too! We did kettle bells. After warming up for a few minutes, we were on our own to do a pyramid similar to the one from Tuesday. We did 20 swings, 10 burpees, 20 swings, 9 burpees, etc. The burpees actually felt easier than the push-ups did. This time before moving into the next set, we also did jumping jacks. When everyone was done, we had time for a few more minutes of intervals - including more swings, lunges, squats, etc. Then she walked us through cooling down and stretching.
Friday: Rest!
Saturday: planned - 4 mile Brat Trot. You may remember in my Motivational Monday post, my A goal was 40 minutes (or faster!). I couldn't be more pleased to tell you that my A goal was met! My official finishing time was 39:16, and can be found here. Overall, I was 114/207, females I was 56/128, and in my division I was 18/46. It was a fairly hilly course given our location, so it was a fair challenge. I liked it though. I honestly didn't feel like I was pushing too hard, yet didn't feel like I had much more to give either. I was just thrilled that I maintained the pace I did from beginning to end and met my goal! I won't even bother with showing you my splits from my Garmin because I realized at .25 miles in that I forgot to switch my interval back after Wednesday's speed session! So yes, for 4 miles, my watch beeped at me every quarter mile!
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| my twin sister and I. I think is the third race we've run together since Women Rock last August. |
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| my sister, my brother-in-law and me before the start |
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| just me - ready to go! |
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| my finishers photo! Pretty sure I am looking at the clock! |
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| my sister's finishing photo - must've had a strong final push! Yes, she wore a no-meat athlete shirt to the Brat Trot! |
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| My brother-in-law coming to the finish! So proud of how far he's come in a few short months! |
Sunday: planned - 8 miles. This run didn't happen. Between the staying up late the night before at a wedding, and getting ready for a day at the lake - it just wasn't meant to be.
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Final stats for the week:
12.94 miles of running
5 group fitness classes
5:30:54 total time spent training
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