Chase:Every:Second

Enjoying every second of life and running.

Where to begin…

2 Comments

It’s been way too long since I’ve posted. Things have been super crazy busy so I will try to recap the last week.

Monday:

7 Miles – 2 W/U @ 8:20, 4 @ 6:53, 2 C/D @ 8:20 (Treadmill, 1% Incline, 1:00:57, 7:37 Pace)

Tuesday:

It was time for more track work with Ryan. We ended up doing half of our workout in the pouring rain.

1.5 Mile Warm Up

Then time for 16 X 200s:

LAP 1 – 45
LAP 2 – 45
LAP 3 – 49
LAP 4 – 48

LAP 5 – 45
LAP 6 – 44
LAP 7 – 44
LAP 8 – 43

LAP 9 – 43
LAP 10 – 42
LAP 11 – 39
LAP 12 – 43
LAP 13 – 39
LAP 14 – 40
LAP 15 – 40
LAP 16 – 38

Ryan didn’t run each lap with me this time and instead circled the track as Rob and I got to work. Ryan had Rob running 400s and he gave us tips and critiques along the way. This wasa new challenge for me because I had to hit the pacing for each set on my own, it was hard to get the feel. My brain started to melt at Lap 13, a familiar feeling from last weekend.

1.5 Mile Cool Down

Wednesday:

My first official two-a-day! Woo hoo! About time!!

AM – 6 Miles Recovery @ 8:15 (‘Hood, 47:31, 7:55 Pace)

I was supposed to stay at 8:15, but went a little fast.

MILE 1 – 8:24
MILE 2 – 7:56
MILE 3 – 7:42
MILE 4 – 7:48
MILE 5 – 7:43
MILE 6 – 7:56

PM – 4 Miles Recovery @ 8:15 (St. Louis Gateway Arch, 33:59, 8:30 Pace)

We traveled to St. Louis to Dave Matthews Band!! Once Rob and I got to St. Louis we took our run to the Gateway Arch, which was a lot of fun for some new scenery.

This time my legs were tired and I was slower than the pace I was supposed to hit.

MILE 1 – 8:44
MILE 2 – 8:16
MILE 3 – 8:17
MILE 4 – 8:38

And for fun, here is a picture of Dave.

Thursday:

Rest day!! I took full advantage and did nothing!

Friday:

Time to wake up my legs for the Steamboat Classic 15K on Saturday, the toughest 15K in the mid-west!
7 Miles – 2 W/U, 5 @ 15KGP; 6 X 50S (‘Hood, 52:59, 7:30 Pace)

MILE 1 – 8:41
MILE 2 – 8:04
MILE 3 – 7:09
MILE 4 – 7:12
MILE 5 – 7:02
MILE 6 – 7:11
MILE 7 – 7:07

Up next, my Steamboat Classic 15K race report!!

2 thoughts on “Where to begin…

  1. What a great week! Your doing awesome!!!

    Like

  2. Pingback: Often Running | FlyRunner

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