Switched things up this week and took a day off Monday. It felt weird not to work out today but I needed the rest after the race Sunday. This is the FIRST Monday I have taken off in this training cycle! It worked out well that I took this day off because it ended up raining ALL day!
Tuesday - Tempo
8 miles/1:03:26/7:55 pace
Two days after the 15k race I busted out this workout and was proud of it.
Warm up 1.5 miles in 12:08
2x (2mi at HMP, 1mi at Tempo)
0.5 mile cool down in 4:52
First set - 2 miles at 8:02 pace, 16:03; 1 mi at 7:23, Total = 23:27
Second set - 2 miles at 7:55 pace, 15:49; 1 mi at 7:10, Total = 22:59
The 3 mile course I ran with the running group was windy and hilly and I was happy to see those paces. We decided to run the HMP portion a bit slower and aim for 8:00 pace because most of us had just run the race on Saturday.
Wednesday - Easy
Brian joined me for an easy run after work. I took it really slow to allow my legs maximum recovery from Tuesday's workout and also to get ready for Thursday workout.
Thursday - Interval
7 miles/56:45/8:07 pace
1.8 mile warm up
4x1200m at tempo pace - 5:32 (7:24), 5:29 (7:23), 5:17 (7:08), 5:15 (7:04)
2.2 mile cool down
Ran this workout a bit too fast. It was a nice day out and I think I just got carried away. Tempo pace was supposed to be about 7:30s but I ran faster. I ran this workout alone and I kind of wish I had gone to running club because it keeps me in check and makes me run the correct paces.
Friday - Off
Saturday - Long with half marathon pace
15.66 miles/2:11:22/8:23 pace
Respecting the Distance. Longest run I have done in my entire life. I was pretty nervous because the plan called for ~16 miles with last 4 at HMP. Thanks to some great company I was able to success full complete this run!
Brian picked me up some candy as a treat for completing a great long run! Swedish fish, sour patch kids and peach gummis! Yum!
Sunday - Recovery/Easy
3.34 miles/30:36/9:15 pace
I woke up with sore hips from yesterday's run and also the bottom of my feet were sore. Not exactly sure why my feet were sore - I have been noticing when I wear my Brooks Ghost 3s on longer runs, my feet are sore the next day. When I wear my Asics 2150s, my feet are ok.
Just an easy run on this warm day (55F!) and just enjoyed being outside without all the usual cold gear on. Now it is time to enter taper!
Total week 9 mileage: 37 mi