Tuesday, January 17, 2017

thanks & run report

Thank you so much for your supportive and helpful comments on yesterday's post!  And check out Laura Vanderkam's thoughts on the topic, too.

So, this was my 2nd week of running with my online coach, and I do feel like I'm making some progress.  More than I was making on my own anyway!

note:  the coach suggested I aim for negative splits in my maintenance runs.

the schedule

Monday - Maintenance run.  5 mi total.  Splits: 10:16, 9:58, 9:56, 9:23, 9:09, average 9:45/mi.  52F (miracle).  5 min leg strengthening routine.

Tuesday - REST

Wednesday - Tempo run.  5.29 mi total.  1.5 mi warmup at 10:41/mi.  20 minutes tempo:  8:38/mi, 8:44/mi, and 9:0/mi for last 0.29 mi.  Cooldown 10:40/mi.  68F.  5 min core routine.

Thursday - REST

Friday - 5 mi on the treadmill at hotel (Durham).  Speeds 6.0 - 6.7 mph.  5 min leg strengthening routine.

Saturday - REST

Sunday - 7 mi long run.  9:48/mi average, splits: 10:25, 10:07, 10:03, 9:37, 9:33, 9:34, 9:18.  72F.

Total = 22.2 mi

Yep, this new schedule has more rest than I used to take.  Quite honestly . . . I kind of love it!  I think I want to make 2 days completely off per week my new normal.  It's actually really nice not to get up ridiculously early every single day.  And once I have my day-off-per-week I may get rid of another early morning . . . we'll see.