Tuesday, October 18, 2016

last week's . . .

M - 5 easy/relaxed miles, ave pace 10:25/mi, ave HR 159, 75F (felt cool compared to the usual 79F)

T - barre3 30 minute 'workout of the week'

W - speedwork!  5 mi total.  6 x 400m with 400m recovery jog between each.  Interval paces:  8:04/mi, 7:28/mi, 7:34/mi, 7:44/mi, 7:30/mi, 7:36/mi.  I was aiming for ~7:30 per mile so I was pretty happy with these!  HR was up in the high 180s during intervals / 160ish for recovery.  79F.

R - rest

F - 6 mi "long" run (was supposed to be 8, but I didn't start early enough and decided 6 was okay for a pre-training week).  Slow & relaxed - 10:47/mi average, ave HR 160, 79F

S - 4 mi, 9:57/mi ave, HR ave 162, 79F as usual

S - 40 min barre3 workout

Seriously I can't wait for it to cool down.  It's happening so slooooowly though.  Getting impatient as usual.


Meals: (actually these are from this week, but I think maybe I will be retrospective in the future!)

M - leftover fried chicken / mac 'n' cheese / salad

T - sautéed shrimp, sweet potatoes, green beans

W - tacos (made with ground turkey / spices)

R - leftovers - taco bowls with rice for kids; taco salads for grownups

F - S - will report back!


Jonathan Safran Foer's Here I Am.  I'm ~70% done!  Thus far I love this book.  It is deep and raw and has made me think.

Fave podcast of the week:  Mix from All Songs Considered - I loved almost every song in this All Songs Considered episode!

PlannerPic:  (from my shubox_plans insta):

weekend planning method that seemed to work!