I took a bit of a step back this week. I was tired, Les was out of town so I didn't sleep well, and my hormones were a little wonky! I actually only ran once. Not whining, just sharing my reality!
Sunday - Rest day
Result: Rested
Monday - 3 miles easy (10:35 pace)
Result: Rode 10.55 miles in 46:51, 13.5 mph
I had a slight crash at about mile 5 on this ride. I was making a U-turn and ended up in some sand. I am okay, just a little bruised.
Tuesday - Intervals - 8 miles
Result: Ran 6 miles in 1:03:25, 10:34 pace
This is what is called a "Ladder Interval." I call it the "Interval Ladder of Pain." Intervals are tough - I start each run thinking, "I don't know, I feel stiff, I probably won't be fast today..." And somehow I get it done. This was my closest to goal pace yet!
Goal paces for intervals - 400m in 2:00, 800 in 4:00, 12:00 in 6:00.
My reality:
2 x 400 - 2:06, 2:04
800 - 4:10
1200 - 6:17
800 - 4:10
2 x 400 - 2:10, 2:00
Also did 0.93 cool down.
Wednesday - 3 miles easy (10:35 pace)
Result: Rested
I went to bed planning on going for a trail run. I woke up so sore - both from my crash and the intervals.
Thursday - 4 miles hills (10:35 pace)
Result: Rode 9.32 miles in 42:59, 13.0 mph
Friday - Rest day
Result: Rested
I had planned on doing my long run, but slept fitfully with multiple hot flashes/night sweats. It was one of those "I feel like I've been hit by a truck type of mornings."
Saturday - LSD 10 miles (10:35-10:50 pace)
Result: Rested
Les was suppose to arrive around 9:30 Friday evening. I thought I'd be home and in bed at a decent hour. I should have known better! I'm pushing my long run to tomorrow, which puts two longs runs in one week. I may just do 8 miles, but make it a hilly one.
Total planned miles 28
Actual
Running 6.93
Cycling 19.87
Total 26.80
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