~~~
Monday: Despite this --
I headed out for a run. I did shorten it - but not so much because of the alert. More because I had decided on a route, and was half way through before I realized the route I picked was the wrong run! My legs felt heavy, but it ended up being a good run. Slightly faster than any of my runs last week; love seeing a little bit of improvement with each time out! Final stats were 4.78 miles in 1:00:52.
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 1:00:52.6 | 4.78 | 12:44 |
| 1 | 13:10.4 | 1.00 | 13:10 |
| 2 | 12:43.5 | 1.00 | 12:43 |
| 3 | 12:20.9 | 1.00 | 12:21 |
| 4 | 12:45.6 | 1.00 | 12:46 |
| 5 | 9:52.2 | 0.78 | 12:39 |
Tuesday: The weather was too perfect not to run. I decided to do a short run and attend kettle bells; my first double workout in for-ev-er! I wasn't sure how it was going to go, but I was willing to give it a go. I ended up going 3.90 miles in 49:20; starting and ending at the Y. For the Kettle Bell Interval Conditioning class she did something a little different, and I really liked it. It was sort of a WOD, cross-fit style, workout. We did a ladder type workout of 50 plié squats, 40 skaters, 30 push-ups, 20 burpees, 10 one-arm push-ups - all separated by 20 kettle bell swings. Going up was 10 tricep push-ups, 20 squat jumps, 30 side lunges, 40 plan knee-to-elbow touches and 50 low reverse lunges. We did the workout at our own pace, and I really liked during something different. Needless to say, I was done at the end!
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 49:20.8 | 3.91 | 12:38 |
| 1 | 12:42.1 | 1.00 | 12:42 |
| 2 | 12:53.6 | 1.00 | 12:54 |
| 3 | 12:26.3 | 1.00 | 12:26 |
| 4 | 11:18.7 | 0.91 | 12:30 |
Wednesday: Another planned run day. I wasn't sure what to expect. I've always been a 3-4 time per week runner, and hardly ever run three days in a row. I've just never been able to handle it while still feeling fresh. Still, it was a planned run day and I didn't want to end up missing a run. Again, my legs did feel heavy, and I was a little slower than my previous few runs. However, I was able to stick to the plan for the most part. I have continued with a 1:30 run/:45 walk ratio. Overall, I felt good about tonight's run and the endurance of the week thus far!
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 54:38.6 | 4.23 | 12:55 |
| 1 | 13:25.8 | 1.00 | 13:26 |
| 2 | 12:36.6 | 1.00 | 12:37 |
| 3 | 12:44.9 | 1.00 | 12:45 |
| 4 | 12:36.8 | 1.00 | 12:37 |
| 5 | 3:14.6 | 0.23 | 14:05 |
Thursday: after a heavy beginning of the week, and with plans for two weekend runs, I opted for just a 30 minute cycling class. It was a good one, too. We did 4 minute time trials, where we tried to maintain a certain RPM for the interval, while adding a gear at 2 minutes and again at 3 minutes. It was a good way to get in a workout without overdoing it.
Friday: rest
Saturday: Headed out for a loop in my hometown! I did my longest run of the summer, with some fast miles and some slow! I also experienced tripping and falling for the first time ever while running! It stung, too! Thankfully, it hasn't bruised or swelled up like I thought it was going to based on how it looked right after it happened. I do have some lingering scratches on my leg and hand though. The run itself was good though, and I can't beat the views of Lake Michigan in my hometown. Even if the pictures below turned out blurry!
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 1:19:27.6 | 6.13 | 12:58 |
| 1 | 13:01.9 | 1.00 | 13:02 |
| 2 | 11:58.8 | 1.00 | 11:58 |
| 3 | 12:57.6 | 1.00 | 12:58 |
| 4 | 12:19.7 | 1.00 | 12:19 |
| 5 | 13:41.3 | 1.00 | 13:41 |
| 6 | 13:44.0 | 1.00 | 13:43 |
| 7 | 1:44.4 | 0.13 | 13:24 |
 |
| first view I had of the lake coming down! |
 |
| riverfront area |
 |
| another view of the light house |
 |
| selfie! |
 |
| Sheboygan |
 |
| got to run past the farmer's market my friends from back home talk about so often. |
 |
| Ouch. I don't think it was a graceful fall, either! |
Sunday: ended the week with one more short run down by the lake front before we headed home after a fun-fabulous weekend. I wish I would have had my phone with me, because the lake had a fog over it when I started and then was a clear blue as it lifted. Pretty. I think I'd run down there all the time if I still lived there! Was super thrilled with these splits, too.
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 44:14.9 | 3.56 | 12:26 |
| 1 | 12:37.7 | 1.00 | 12:38 |
| 2 | 12:59.2 | 1.00 | 12:59 |
| 3 | 11:57.1 | 1.00 | 11:57 |
| 4 | 6:40.9 | 0.56 | 11:59 |
****
Totals:
5 runs for 22.58 miles (any my legs feel good!)
2 cross-training classes (one kettle bells, one cycling)
Time Training: 5:58:18
Not much beats a spot-on week!
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