KSellers88
DIS Veteran
- Joined
- Oct 22, 2015
Did you know "Gonna Make You Sweat" is exactly 4:00 long??
The things you learn on a training plan. When you have 4:00 intervals, you plan your workout playlist to play good songs that will keep your feet moving quickly!
Another good training week with no missed runs! I'll be honest that I've reached that point in my training where I am just kind of over it and think of reasons not to run. This always seems to happen to me but once I get out there and get the runs done I feel so accomplished! I am just a hot mess express sometimes.
So what happened??
Thursday, 3/29 - PROGRESSION RUN! I love progression runs. 2 mile warm up, followed by mile splits of 9:22, 9:08, 8:53, 8:16, 7:59, 7:34 and a 2 mile cool down. All goal splits met!
Friday, 3/30 - 6 miles @ 10:11 pace.
Saturday, 3/31 - 8.5 miles @ 9:23 pace. This was supposed to be a 9 mile run, but in order to have a whole number for the month of March I needed my run to end with a .5. Since I had a 14 miler scheduled for Sunday, I decided to cut this run .5 miles short to end March with 178.
Sunday, 4/1 - 14 miles total @ 8:53 pace. The first 12 miles were supposed to be run at LR pace (9:10) and my splits were 9:00, 9:05, 9:01, 9:04, 9:07, 9:04, 9:04, 8:54, 9:03, 9:00, 9:04, and 8:57. Then I was supposed to run at Tempo (8:04) for the last 2 miles and my splits were 7:58 and 8:03. This run was such a confidence booster!
Monday, 4/2 - 5 miles @ 10:09 pace.
Tuesday, 4/3 - This was the day of excuses. I was tired, work was crazy, I had to go to the dentist, I couldn't run at the track, and it was HOT. Our high was 84 degrees with a dew point of 59, so I sent @DopeyBadger a message asking how I could adjust my run. He told me to change my target for the I paces to 7:30 instead of 7:15 to account for the heat. He also said my overall goal was not to fade. I am not sure what it is about his pep talks, but I kept chanting to myself "don't fade" over and over during my run and it worked!
I ran my 2 mile warm up @ 10:43 pace, my splits for the 4:00 intervals were 7:25, 7:22, 7:20, 7:19 and 7:14, followed by my 2 mile cool down @ 10:29 pace. SO happy with this run too!
Hopefully I can work on this motivation thing and finish out this training plan strong!
Upcoming Training Schedule:
Th: 2 mile WU+ 6 mile Tempo (8:04) +2 mile CD
F: 6 miles @ EA (10:12)
Sa: 9 miles @ EB (9:31)
Su: 10 miles @ LR (9:10)
M: 6 miles @ EA
Tu: 2 mile WU + 2x2 mile @ T (7:54) w/2 min RI + 2 mile CD
W: Rest day!
The things you learn on a training plan. When you have 4:00 intervals, you plan your workout playlist to play good songs that will keep your feet moving quickly!
Another good training week with no missed runs! I'll be honest that I've reached that point in my training where I am just kind of over it and think of reasons not to run. This always seems to happen to me but once I get out there and get the runs done I feel so accomplished! I am just a hot mess express sometimes.
So what happened??
Thursday, 3/29 - PROGRESSION RUN! I love progression runs. 2 mile warm up, followed by mile splits of 9:22, 9:08, 8:53, 8:16, 7:59, 7:34 and a 2 mile cool down. All goal splits met!
Friday, 3/30 - 6 miles @ 10:11 pace.
Saturday, 3/31 - 8.5 miles @ 9:23 pace. This was supposed to be a 9 mile run, but in order to have a whole number for the month of March I needed my run to end with a .5. Since I had a 14 miler scheduled for Sunday, I decided to cut this run .5 miles short to end March with 178.
Sunday, 4/1 - 14 miles total @ 8:53 pace. The first 12 miles were supposed to be run at LR pace (9:10) and my splits were 9:00, 9:05, 9:01, 9:04, 9:07, 9:04, 9:04, 8:54, 9:03, 9:00, 9:04, and 8:57. Then I was supposed to run at Tempo (8:04) for the last 2 miles and my splits were 7:58 and 8:03. This run was such a confidence booster!
Monday, 4/2 - 5 miles @ 10:09 pace.
Tuesday, 4/3 - This was the day of excuses. I was tired, work was crazy, I had to go to the dentist, I couldn't run at the track, and it was HOT. Our high was 84 degrees with a dew point of 59, so I sent @DopeyBadger a message asking how I could adjust my run. He told me to change my target for the I paces to 7:30 instead of 7:15 to account for the heat. He also said my overall goal was not to fade. I am not sure what it is about his pep talks, but I kept chanting to myself "don't fade" over and over during my run and it worked!
I ran my 2 mile warm up @ 10:43 pace, my splits for the 4:00 intervals were 7:25, 7:22, 7:20, 7:19 and 7:14, followed by my 2 mile cool down @ 10:29 pace. SO happy with this run too!
Hopefully I can work on this motivation thing and finish out this training plan strong!
Upcoming Training Schedule:
Th: 2 mile WU+ 6 mile Tempo (8:04) +2 mile CD
F: 6 miles @ EA (10:12)
Sa: 9 miles @ EB (9:31)
Su: 10 miles @ LR (9:10)
M: 6 miles @ EA
Tu: 2 mile WU + 2x2 mile @ T (7:54) w/2 min RI + 2 mile CD
W: Rest day!