Today’s Workout – Interval Long Run
Total Mileage: 12.02 miles
Total Time: 01:47:30
Average Pace: 8:56 min/pace
Continuing with my new tradition from last week, it is time for my weekly running recap.
Monday – Recovery Run.
4 easy miles at a 10:00 min/pace
Tuesday – Progressive Tempo Run.
1/2 mile warm up, 3 miles progressive tempo (8:57,8:30, 7:47 pace), 1/2 mile jog, 30 seconds on/30 seconds off (7:20 pace/10:00 pace) – 4x, 1 mile cool down
Wednesday – Recovery Run.
5 mile easy, slow recovery run.
Thursday – Unplanned Rest – Just kept my legs moving.
2 mile easy run.
Friday – Cruise Intervals.
1/2 mile warm up, 3 x 1 mile repeats (8:00, 8:00, 7:47 pace), 1/2 mile jog between each, 1.5 mile cool down.
Saturday – Long Run.
12 miles all under a 9:30 pace, 1.2 mile cool down.
Sunday – Long Interval Run.
2 mile warm up, 3 miles at marathon pace (8:00 min/pace), 2 miles slow, 3 miles at marathon pace, 2 miles cool down.
Total Mileage – 48 Miles
This weeks joys/success:
1. Sunday’s Long Interval Run
I wanted to do something different on Sunday and after staying up late on Saturday night reading who knows how many running plans I decided to do some interval work, because let’s face it if I want to get faster I need to run faster.
I ran a 2 mile warm up, 3 miles at marathon pace (8:00 min/pace), 2 miles slow, 3 miles at marathon pace (8:00 min/pace), and then a 2 mile cool down for a total of 12 miles.
I went into to this honestly not knowing if I could do this, but I completed both 3 mile intervals. I was tired, had to really learn to become mentally tough, but I completed it with a bit to spare!
2. Mental Toughness.
I think this week more than ever I gained more mental toughness. I am realizing that if I want to do this I am going to have to remind myself every day why I am doing this.
I have to want this BAD if I want to succeed.
This weeks struggles:
1. Mental Toughness
Along with it being a success I have struggled being as tough as I need to be at times.
2. My Overall Health.
I have really struggled with fatigue this week and even had to switch my days around workout wise. I went to the doctor, got some blood work, and hopefully am on my way to figuring this out!
How did your workouts go this week?
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