I had some speedy (for me!) runs last week that went down like this. You can follow me on DailyMile if you just can't wait for my weekly reports.
Tuesday: 6x400m on the treadmill
This workout included a half mile warmup at 6.0 and then 400m at 7.0, back to 400m for 6.0 and repeat until I got 6 speedy intervals in there. I covered 3.25 miles in about 31 minutes.
Friday: Treadmill Sprints!
I really had no plan for this workout but I was feeling energetic so I went with it. I warmed up for a mile at 6.0 then turned the treadmill up to 8.0mph. I sprinted for 30 seconds then rested on the side of the treadmill for 30 seconds. 8.0 actually wasn't too dreadful so I made it more dreadful by turning it up to 8.5. I did 15-30 second sprints and then cooled down for 5 minutes. The whole workout took 30 minutes.
Sunday: Long Run
I headed out on the Burke Gilman trail Sunday morning and reminisced about my marathon training nearly the entire time. Mostly, how I didn't have to run 14, 16, 18, or 20 miles, which made 10 miles easy peasy! I kept the pace comfortable and ended up running it in 1:35 about a 9:30 pace. The best feeling was knowing that I could run faster and that I WILL in the half marathon.
In case you don't want to do the math in order to come in at 1:59 at the half I have to maintain an average pace of 9:05 for the whole race which actually sounds very scary to me but I think I can manage sub 9 miles for a majority of the race giving me time to slow down towards the end. I think I can I think I can...
So, in an effort to act more like an runner I'm going to up the running to 4 days a week up to the half. My legs were TIRED after the 10 yesterday and they are a little sore today which isn't usually the case for me so I think they need a little more time on the road. Like the actual road, not the treadmill one I've become so accustomed too lately ;).
Is this no picture post super boring already? Here is some food porn for you:
|Okay, so my camera phone picture sucks|
I don't mention too much what I eat on this blog because I have no intention of ever showing you a picture of everything I eat but I've been playing with the Paleo diet mostly because of how breads, pastas and other heavy carbs behave in my stomach. I haven't fully committed yet and don't know if I'm going to but if I do I'll let you know what it's like if I do.
Have a great week!
Question: Any of my readers out there doing the paleo thing or have tried it?