Sunday, December 21, 2014

First Run 5k & Fight for Air Training Week 3 & NROLFW Phase 1 Week 2


Monday: Run 1 mile (13:41 pace) + NROLFW phase 1 workout A

Tuesday: Easy run 3.0 miles (13:33 pace)

Wednesday: Track run 4.0 miles (12:56 overall pace)

Goal: 1 warm-up, 4 x 0.25 @ 7:55 (1:59) with 0.25 recoveries, 1 cool-down
1 warm-up: 13:56
4 x 0.25 intervals: 1:59 (7:58), 2:07 (8:23), 2:13 (8:56), 2:11 (8:49) 
4 x 0.25 recoveries: 13:44, 15:39, 16:08, 16:23
1 cool-down: 13:50

Errrm... the first one was right on! After that, not so much. :( Ok, I knew this progression of paces week-to-week for this month was pretty aggressive, but still disappointed at how hard this felt. 

Thursday: Run 1 mile (12:47 pace) + NROLFW phase 1 workout B

Friday: Run 1 mile (14:49 pace)

Saturday: Run 1 mile (13:05 pace)

Sunday: Run 2.0 miles (13:18 pace)

The compromise between "sit on the couch all day" and "run 4 miles with 2 at a single-digit pace" ended up being "run 2 miles at any pace". Not exactly conducive to a PR, but better than the nothing I wanted to do, right? 

I'm realizing that if I don't do the long run ("long" or hardest workout, as the case may be depending on the training plan), on Saturday, it's rare that I'll make it happen on Sunday. Saturday I like to be productive; Sunday I prefer being lazy and savoring the remainder of the weekend.

Total running: 13.0 miles

A bit of a stressful week (getting stuff done for the holidays, finishing year-end planning at work and some fiscal-year deadlines), led to more of a bare-minimum week in terms of workouts, but still kept up the running streak!

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