Monday – Jillian Michael’s 6 Week 6 Pack Level 2 (35 mins). I really like doing level 2 after work when I need an energy boost. It’s tough but I feel so good afterwards.
Tuesday – Recovery 7 miler (8:25 min/mile). I started off my run with stiff legs so I avoided looking at my Garmin and ran by feel. I felt better the more I ran, so I increased my speed when I felt comfortable.
Wednesday (AM) – VO2 max 10 miler with 5 x 1000 m at 5k race pace (7:32 min/mile). The weather was gross so I was stuck inside on the treadmill. I ran 5 warm-up miles and then ran 5 x 1000 m at 6:40, 6:35, 6:35, 6:31, and 6:25. I ran the 600 m between the intervals at 8:00. It’s insane how easy 8:00 feels after flying at 6:30 on the treadmill. Started watching gossip girl on my iPhone and the show definitely helped pass the time.
Wednesday (PM) - Jillian Michael’s 6 Week 6 Pack Level 1 (35 mins). I wanted to get in another core workout but didn’t want anything too demanding on my legs– this video was perfect. Lots of mat work which let my legs rest .
Thursday – 12 mile medium long run on the treadmill (8:00 min/mile). This was a really hard run. My legs were tired, I was so bored, and I did not want to be running on the treadmill. I had to think of the run as 2 mile increments and talk myself through the entire thing. As hard as it was to complete it, I think it was ideal training for the last few miles of a marathon when your legs and mind want to quit but you have to push through.
Friday – Recovery 7 miler (8:30 min/mile). Finally got outside and enjoyed a nice and easy run to shake out my legs.
Saturday – Recovery 6 miles w/ 6 x 100 m strides (8:24 min/mile) followed by a yoga pilates fusion class (60 mins). I went to the gym early to get in a recovery run so that I would have no choice but to attend the class. My run was fine- gossip girl kept my entertained, but the class was boring. I think I need to suck it up and start taking pilates at a studio (I can’t make any of the times my gym offers a class).
Sunday – 15 mile long run with 12 miles at marathon pace (7:28 min/mile). Started off with two warm-up miles near 7:50-8:00 and then kicked into mp. Honestly, I kept thinking something was wrong with my Garmin because 7:20 felt almost easy today. I think I just got lucky and had one of those wonderful days where you feel like you can run for miles and miles. My legs never felt fatigued and I’m hardly sore. I ran a final cool down mile at 8:14ish.
I’m happy with this week– especially the core work and the fact that I finally attended a class at my gym. I also feel like I had a good balance of recovery runs and speed work. I can’t stress enough how much of a difference running my recovery runs at an easier pace has improved my speed/ long runs.
Next week, I have two midweek longer runs, I’m running a 5k ( Punk the Monk !), and I have my first of two 20 milers. I’m expecting it to be a fun and exciting week!