Sunday, April 8, 2012

heading to grandma's - week 8

Another week in the bank!  It's a cutback week meaning fewer miles, thus providing a bit of a rest for the old bod.  Ready for the exciting recap?  Great!  Here it is:

Week 8:  April 2-8

Easy Run As Follows:
Warm up walking 5-10 min at brisk pace
Easy run of 4 miles at 11:34 min
Cool down with brisk walk of 5-10 min
workout note:
4.01 miles, 10:21 pace.  Nice and easy run!

Interval Run As Follows:
Warm up with 1 mile at 11:34 pace
Run 2 miles at 9:40 pace.  Recover 1 mile at 11:30.  Run 1 mile at 8:50-9:10 min pace.
Cool down with brisk walk 5-10 min
workout note:
Mile 1 - 11:34
Miles 2 & 3 - 9:40
Mile 4 - 11:34
Mile 5 - 8:41 Do you see this?  An ENTIRE mile at 8:41!!!  And it felt GREAT!
Walked with Jane 2.29 miles as well.


workout note:
Core work.  45 push-ups, 20 crunches, 20 reverse crunches, 20 bicycle crunches, 20 reverse crunches, 10 plank reps, 20 hip thrusts, 20 pendulums. So far it's not getting any easier.
The husband's toes in his ice bath AFTER he ran 11 miles
in the cold rain.  He's pretty badass.
And I KNEW he'd learn to love ice baths.

3 Miles Easy Run as Follows
WU w/5-10 minutes of brisk walking
Run 3 miles at 11:34-12:34 pace.
Cool down with 5-10 min brisk walk.
workout note: Very early start to the day and I wasn't sure I was going to have the energy to run in the evening so I kept track of how much time I spent walking during the day. Good thing too, because I was exhausted at the end of the day. Not sure how many miles but I know I walked for 33 minutes!

workout note: walked 2.58 miles with Jane

Long Run as Follows:
WU for 1 mile at 12:34 pace
Run 8 miles at 11:34-12:34 min
Run last mile at 10:13 min pace
Cool down with brisk walk for 5-10 minutes
workout note:
I slept in, had some coffee, read the paper, folded laundry and just generally took my sweet time getting ready for my run. I finally got my ass in gear, got all suited up and headed out the door......and it was raining. Pouring rain, actually.  And about 42 degrees out.  No thank you.  I turned my wussy ass around, changed into shorts and tank and headed to the treadmill.
I did my warm up just fine and started on mile 2 but quickly got bored so I was switching up the pace the entire time, going anywhere from 8:30 (yes, 8:30!!!) to 11:32 and finished the last two miles at 9:50. So all in all I think it was a good run.  But I felt pretty wussy since the husband braved the rain for his 11 mile run.  

workout note: Had to get those final 3 miles in from Thursday's missed run (and to combat the calories consumed in an amazing Easter brunch along with all those yummy mini-eggs and jelly beans I've been eating all day), so Jane and I headed out for a quick run.  Gorgeous weather tonight!  It was a lovely run. 3.04 miles at 10:04 pace.

Miles planned: 22
Miles run: 22.04
Miles walked: 4.87+

Hope everyone has a wonderful week!


  1. You are rocking it! And like so many said on dm - you are not a woss for taking it to the mill. I think that's way mentally harder than anything outside. And I'm sorry, but 40 degrees and pouring rain? No thank you...

  2. wuss! cannot type at all :(

  3. New to your blog, wow what an inspiration you are!

  4. Nice solid week!
    The ice bath pic made me CRINGE....

  5. I think it's amazing that you can keep up those different times! I'm trying to get back into running but I admit it is tough. Why the heck do I stop for months at a time?! Arrgh!!


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