Monday, July 29, 2013

LVTC Low Key 4 Mile Run and Other Running Workouts

The weekend before last my local track club was hosting a 4 mile timed run. I didn't sleep well the night before, and I felt a little sluggish but overall I had  a fun run.

My strategy was to hold back the first half and at the turn around point I would turn on my ipod. I ended up turning on my ipod sooner than later, I had hoped to run about 7:45 per mile. My split times were 7:54, 7:57, 8:06,  & 7:36 (7:53 average).  I think the heat got to me a little bit.

I have a few pounds to lose and they are all in my midsection...

The next day (Sunday) I went out for a nice long run with lots of hills.  My legs were a little tired but once  I got going I felt great.  I live close to Sunrise Mountain and I love running in this

It was nice and overcast so I took my time.   I ran just over 8 miles and averaged about 9:35 per mile with over 500 feet of elevation gain.

I ended up taking Monday and Tuesday off from work because I had some family come into town. 
Monday was a rest day for me.

Tuesday I went out for another 8 mile run.  This time I averaged 9:14 per mile with 400 feet of elevation gain.

Wednesday I ran a Tempo 5K. I like to make these progression runs where each mile gets faster. My mile splits were:

Mile 1 8:43
Mile 2 8:14
Mile 3 7:33

Thursday I did some strength training.

Friday I ran 10 miles after work on the treadmill.  I had to mentally break this run up into chunks.  I told myself that I would run just 8 miles and if I felt good I would round it up to ten miles. I only set the treadmill for 70 minutes, then I kicked it up to 80 minutes, then finally 88 minutes.
I should have set the treadmill for 89 minutes.

Saturday was a rest day.

Sunday -I wanted to run another 10 miles but, it was hard enough to get out the front door. I couldn't get the baby down for her morning nap and I just felt like I had to hurry up and come back home.  I ran 8 miles but, I threw in three tempo miles in the middle of my run. My splits were:

Mile 1 9:19
Mile 2 8:58
Mile 3 8:28
Mile 4 8:20
Mile 5 8:21
Mile 6 8:58
Mile 7 8:58
Mile 8 9:08

I expected to be sore from this last 8 miler but, my legs are getting used to running longer distances.  

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