Tuesday, April 9, 2013

Workout Recap – Week 14

I FINALLY got a speed work out in this week – whoo hoo! I feel like I have been saying, “I will do it” for a while now and just never got around to it. Not only was I able to actually get it accomplished this week, but also I was able to KICK ITS BUTT!

I think it has been MONTHS since my last speed workout (I would guess maybe 4 or 5 months actually – how terrible is that). Anyway, when I was doing speed workout I would be pushing it to get around 7:30 minute/ pace, and this one, even after not doing speed work, I was able to do it at 7:00 minute/ mile pace. This gives me a ton of motivation that sticking with the speed work will be able to help me even more!

For my speed workout I would run ½ mile at a fast pace (this time 7 minute/ mile pace), then walk for 2 minutes. I repeated this for 2 miles. I am excited to continue doing more in the future. I think I will continue to add a few more repeats (maybe up to 3 miles total) and once I can conquer that for a few workouts I might try to speed up the pace a bit.

Sunday, March 31st – Easy 5 Miles (RYAN’S FIRST FIVE MILER) & Stretched

Monday, April 1st – Long Intervals on Elliptical for 60 minutes, Foam Rolled & Stretched

Tuesday, April 2nd – Strength Training (abs, back, arms and legs), Foam Rolled & Stretched

Wednesday, April 3rd – Elliptical for 60 minutes & Stretched

Thursday, April 4th – Stationary bike for 60 minutes (18.5 miles), Speed Work [800 x 4 at 7 minute pace with 2 minute recovery], Foam Rolled & Stretched

Friday, April 5th – Eight Miles, Foam Rolled & Stretched

Saturday, April 6th – Rest day

Ryan and I went on a road trip with a few friends this past weekend, so I had to rearrange my workouts slightly so that I could get my rest days on the weekend. The nice thing was that our small group was cancelled (which is normally why I have to take my rest day on Thursday), so it was easier for me to rearrange everything without any big time conflicts. 

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