Monday: cross. 40 minute interval trainer ride/abs. I wasn’t in the mood to deal with a cold pool this morning so I drug my bike out of the living room and did my usual interval ride. 5 min easy followed by 2 min hard gear/3 min easy. Then I played catch up on the ab group I joined and got 4 days behind.
Tuesday – tempo. 5 miles @ 7:35/1 mile CD. Perfect weather, and except for a pathetically slow incline that slowed my last mile down, NAILED IT!
Wednesday speed work. 10x 400 with 400m recovery between each. Goal pace 6:20. It was a warm warm up mile but I stood around talking long enough that it cooled down a bit before the speed part, and I hit most splits between 6:17-6:21. I tried to speed up the last 3 and succeeded at least for 2 of the 3, at 6:09, and 6:06. I have to say, I’m SO EXCITED to see numbers like this, even if it is only for 400 meters.
Thursday cross. Basically a repeat of Monday. 40 minute interval trainer ride/abs.
Friday rest
Saturday long. 15 miles @ 8:18/mile. It was a chilly and windy morning, and my watch did NOT want to cooperate. A somewhat last minute group got together to run and afterwards I was more thankful than usual. It took 1.25 miles for it to find a satellite, so I’m told told the first mile was the slowest at around 8:50. After that though we kept things pretty steady, even speeding up a bit the last 4 miles. The headwind was awful, and a couple times I found myself falling behind, but I made myself speed up, catch up and stay with them. I have to admit, I thought to myself hmmm, If I can run 15 at that pace, surely I can train to run a marathon….ha. Probably, but not this year. Afterwards, we all met for a MUCH needed coffee and breakfast.
Sunday cross. 40 minutes yoga/abs. I had planned an easy run but I was feeling more tired than usual and had a sore shin, so I opted to stretch instead. My chiropractor would be proud.
I’ve also been following a 30 day plank challenge, attempting to come up with creative plank selfies.
Journey To the Finish Line 
February 7, 2017 at 9:11 pm
You really are getting quite speedy!! Woot! Can’t wait to see how this plays out on race day. Coffee and planks. Yeah, they go together. 🙂
February 7, 2017 at 9:17 pm
Thanks! Me too! Will find out in about 3.5 weeks 🙂
February 7, 2017 at 9:35 pm
Couple more hard weeks and then time for MB, looks like you had some great workouts this week. The long run was awesome, I’m honestly shocked I was able to run for that pace for so long (I felt it Sunday and Monday in those runs, though, and got a big congested from running into that headwind for 5 miles).
I’m loving all your creative plank pictures 🙂
February 7, 2017 at 9:46 pm
I felt that run through Monday also. It was a tough one! I didn’t run again till this morning.
February 7, 2017 at 10:29 pm
I didn’t run today. My ankle felt off (in the foot I fractured in 2014). I’m overly cautious since the knee injury, but I think it was because I wore a pair of slightly-old shoes for my treadmill tempo on Friday. Also with the congestion… just signs it was time for me to have a zero day. I did barre.
February 7, 2017 at 10:30 pm
I didn’t run till today bc my shin was a little sore. Yoga Sunday and swam yesterday.