During monsoon season our weather systems will come up from Mexico and merge with the Jet Steam causing extra cloud coverage, cooler air, and magnificent thunderstorms.
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Workouts Since My Last Update
I took two rest days after the 1600 meter race to let my body recover and to look over my race performance with a fine tooth comb.
Wednesday 7/2 -Rest
Thursday 7/3- Rest, I also took the day off from work to get a four day weekend with the kiddos.
Friday 7/4- 3 miles at recovery pace 9:06 per mile. That night we stayed up late to watch the fireworks.
Saturday 7/5- Rest
Sunday 7/6- 10 miles. It seems like it has been forever since I have ran that far. It was a nice cloudy morning and I took my time. I ran 10.05 miles @ 8:48 per mile. I stopped my Garmin for about 3-4 minutes to stop at a convenience store to refill my handheld bottle with ice and water.
Monday 7/7- 5 miles at lunch time outdoors. I must really hate the treadmill... It was 95 degrees when I left, but because of the cloud coverage it felt cooler. I ran 5 miles and I averaged 8:24 per mile. I did stop my watch for about a minute or two to purchase a bottle of water.
Tuesday 7/8- Treadmill speed work- I didn't want to do speed work in the morning before work. So I ended up doing it on the treadmill... I did some 400's and 200's at an incline. I warmed up by jogging for 7 minutes. I then stopped the treadmill to stretch. I ran 4 x400 meters with a 400 meter jog for recovery. I did these at 8.8-9.0 mph at 2% incline for the interval and my recovery was 6.5 pace (8:48 per mile) at 1% incline. After that I switched the intervals to one minute hard effort, one minute recovery effort. The total workout was about 5 miles.
It's pretty hard to run all out on the treadmill. The highest speed I will attempt to run on that sucker is 9.0mph (6:36 per mile). I won't go any faster because I am so afraid of tripping and wiping out.
That being said I sometimes don't feel like I am pushing myself as hard as I can go. So I will kick the incline up on the tread mill to about 1%-3% incline while I run the intervals.
Wednesday 7/9- I ran a little over 3 miles in the morning at recovery pace.
Thursday 7/10 - Rest
Friday 7/11 - 8 Miles Tempo Progression Run on the treadmill. I ran this on my lunch break. I had such a good endorphin buzz that I decided to enter the #RWCoverContest. More on that below.
Saturday 7/12- 7 miles around the neighborhood. 6.95 miles @ 8:13 pace
Sunday 7/13 8.6 Miles @ 8:52 per mile. I was able to get out of the house early before both of my kids woke up... I think this was a first for me.
Monday 7/14- No running, but I lifted weights and worked on my strength during my lunch break. I'm always trying to find new ways to improve my running economy. I have been working on increasing my core strength by doing push ups, sit ups, Roman chair leg lifts, & planks.
I don't really like to lift heavy when it comes to working out my legs. Some of my favorite exercises include using a Bosu ball.
I like to do body weight squats and lunges. I will also take turns balancing on one foot, while standing on top of the BOSU ball. Its a great way to improve foot and ankle strength.
Tuesday 7/15- Two a days... I ran 4 miles in the morning before work. I tried to do this as a tempo run, but I felt sluggish in the morning. Here's the split times.
Mile 1 8:17
Mile 2 8:34
Mile 3 8:27
Mile 4 7:45
I ended up running the same 4 mile route on my lunch break and I did it just a little bit faster.
Mile 1 8:15
Mile 2 8:03
Mile 3 7:59
Mile 4 7:15
Wednesday 7/16
I worked out on my lunch break, I ran 3.5 miles on the treadmill and then I did some strength training.
Runners World Cover Contest
I decided to throw my hat into the ring for this contest. I have been a regular reader of Runner's World for almost as long as I have been a runner. I'd like to think that I encompass what Runner's World is all about. I eat, sleep, and breathe this sport. After my husband, and my kids this is what brings me so much joy.
I tend to spend most of my disposable income on running shoes and race fees.
Here is a link to my entry submission.
I'd also like to throw a shout out to my new readers from GOMI. Welcome to my blog. I love my hamcats!!
ETA: I noticed a few typos and gramatical errors. I was in hurry when I posted this.
ETA: I noticed a few typos and gramatical errors. I was in hurry when I posted this.
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