Monday - Easy
3.5 miles with 4x50m strides/30:55/8:50 pace
We got hit with snow over night so I knew I would have to hit up the gym for this run. My alarm went off and I literally jumped out of bed. The roads hadn't been plowed and I was pretty much the first person out on the roads but I got to the gym safely and did my run, then some elliptical and weights!
Tuesday - Tempo
5.5 miles/44:00/8:00 pace
Back to running club!
(I joined this running team/club last summer after a co-worker convinced me to go. It is great having a group of people to run with not only for the Tuesday track workouts but also weekend long runs.)
Wednesday - Recovery
3 miles/27:25/9:08 pace
Some easy miles on the treadmill in the afternoon. It was sunny outside and I almost thought about driving home instead and heading out on the roads for this run. But I headed to the gym to make sure that I didn't wimp out and ran my recovery miles.
Thursday - Interval Tempo
5.25 miles/42:10/8:01 pace
This was the same workout I did last week, except with less recovery time
2x 1mi at Tempo (7:03 pace) with 1 min recovery
4x 200m at interval (6:44) with 200m recovery
1 mi CD
The mile repeats felt easier and my body didn't feel as fatigued as when I ran this same workout last Tuesday. Its great to see the little improvement. Brian and I were leaving after work to go and visit his family so I had to do this workout in the morning. My whole usual running schedule was a little off this week and I ended up doing Wednesday and Thursday's runs within 12 hours of each other. My legs didn't seem to notice - running my recovery runs at a slower pace is really working!
Friday - Off
Saturday - Long Split Tempo Run
7.26 miles/1:00:18/8:18 pace
Friday we got hit with snow AGAIN! I was worried I would have to run on the treadmill if all the snow wasn't cleared from the roads. Thank goodness I woke up Saturday morning to dry, slush free roads!
I ran alone this week as I was with Brian visiting his family. I got out on the roads early before all the fun started. The plan was to run 2 miles easy, 2 miles at half marathon pace, 2 miles easy. I ended up running 2 easy miles at 8:30 pace, 2 fast miles at 7:29 pace, and 3.26 miles at 8:43 pace. Might have been a little too fast paced but it was still nice.
Sunday - Off
Total week 3 mileage: 24.5 mi