Monday - rest or xtrain
Does dancing and singing and screaming all night at the Bon Jovi concert count?
Tuesday - 23K medium-long (2 runs) with 2 x 3200 tempo intervals
noon: 11.1KM (6.9mi) - 55:57 - 5:02/KM (8:07/mi)
(2 x 2 miles at average 14:49 - 4:38/KM pace)
eve: 12.0KM (7.5mi) - 1:08:48 - 5:44/KM (9:14/mi)
Wednesday - 10K recovery
I had plans to meet up with Juliana after work to run, and then another friend would be joining us for dinner. We had a nice run on a mild evening (one layer! no gloves!) and it was the perfect way to catch up over some recovery miles and healthy grub courtesy of J. Nevermind the 2 rice krispie squares that I ate after dinner.
10.0KM (6.2mi) - 59:53 - 5:59/KM (9:38/mi)
Thursday - 13K with 8K tempo
The group was doing a tempo/LT run as well, which worked great so I would have some company. After a warm-up run over to the park paths, I lined up with my pace group and we briefly discussed pacing and the turn-around point, then off we went! The target was 4:50/KM (7:46/mi) for 8K (5mi) continuous.
It was a really mild day and it felt so good to wear just capris and a long sleeve shirt, although this meant that the path was covered in puddles. We leaped over and wove around them at first, but it wasn't long before I gave up on trying to avoid the puddles and just splashed right through.
4:42 - staying with the group, trying to find the pace and settle in
4:50 - I felt really comfortable here and knew it was going to be a good run
4:49 - included a steep climb, which I expected to slow me down a lot more
4:44 - I realized at the turn-around that I had pulled away from most of my group
4:43 - one person was slightly ahead and I decided to chase her down
4:35 - and then I passed her!
4:35 - feeling fantastic and continuing to push that "hard but manageable" pace
4:20 - faster than 5K pace and feeling amazing!
average pace for 8K tempo: 4:40/KM (7:30/mi)
15.0KM(9.3mi) - 1:17:24 - 5:09/KM (8:17/mi)
Friday - rest
I re-worked this week to have Friday off since I moved my long run to Saturday and had a hard run Thursday night.
Saturday - 32K long
Well I'm glad THAT'S done.
30K (18.6mi) - 2:55:49 - 5:52/KM (9:26/mi)
Initially I didn't have a plan for Sunday after doing my long run on Saturday, but I knew I would want to wrap up my mileage for the week. I decided to go to the gym because I wasn't in the mood to bundle up again (it wasn't snowy or windy, but it was still really cold) and just plugged away on the treadmill. My hips had been killing me after slipping and sliding around the day before, but I felt fine once I got going.
7.0KM (4.4mi) - 39:56 - 5:42/KM (9:10/mi)
Total Weekly Mileage: 85.1KM (52.8mi)
Total time: 7:57:47
Average pace: 5:37/KM (9:02/mi)
12 weeks to Mississauga Marathon!