Monday, January 23, 2012

RLRF Week 3

After feeling completely exhausted last week, I decided to skip the cross training days last week and only run the 3 days.  It helped, but I don't plan on making it a habit, as I know the cross training days are an important part of the training process.  The runs last week were no joke, so it was helpful that I got a little extra rest in between each workout.

Workout 1
RLRF
Warm up 10-20 minutes 
2 x 1600 with 400 RI
1 x 800 with 400 RI
Cool down 10 minutes.

Christine's RLRF
1 mile warm up @ 5.3 (note increase from past 2 weeks where I started at 5.2  the plan is to increase by .1 every 2 weeks)
2 x 1600 @ 6.4 (roughly 9:23)
400 RI (@ 5.3)
1 x 800 @ 6.5 (roughly on pace for a 4:34 800m)
400 RI @ 5.3
1 mile cool down @ 5.3


The mile repeats scared me, but they actually weren't too terrible to maintain the 9:23 pace.  These are definite signs of my strength and speed returning.

Workout 2
RLRF
1 mile warm up
2 miles @ 9:56
1 mile easy 
2 miles @ 9:56
1 mile cool down

Christine's RLRF

1 mile warm up (5.3)
2 miles @ 9:56 (6.1)
1 mile easy (5.3)
2 miles @ 9:56 (6.1)
1 mile cool down 5.3)

If nothing else, this run tested my mind over matter.  72 minutes is a long time to run in place on a treadmill.  But definitely felt like I had hit my groove near the end.


Workout 3 
RLRF
5 miles @ 10:30

Christine's RLRF
5 miles @ 5.7 (roughly 10:31 pace)


I typically do my runs on Tuesday/Thursdays so then I have the flexibility of doing the last run on either Saturday or Sunday depending on what the weekend looks like.  I waited until Sunday to do this run after being incredibly lazy until 1:30, I was finally able to drag myself to the gym before watching my NY Giants. I was hopeful that the 2 whole days off would leave my legs feeling fresh, but it didn't.  I'm not sure if it's mental and that I'm bored with the treadmill or maybe I need to add more vitamins in my diet, but I felt super sluggish.  I was able to complete the five miles with an overall pace of 10:33.  Not exactly 10:30 but very close considering how tired I felt.

Despite taking off the cross training days, I had planned on making it to yoga on both Thursday and Friday to make up for missing it the week before ( it looks like now I'll need to go 3 times this week!)  But Thursday I had a family obligation that conflicted with the yoga time and Friday I spent my day interviewing with various organizations in the area.

As I finish the first quarter of RLRF I can definitely see improvements in my overall endurance and I am slowly watching my speed return.  I am looking forward to the work outs this week and also getting back into the pool and on the bike for some the cross training.

4 comments:

  1. Those look like some tough workouts! I know it's hard to get everything in - especially when you start feeling run down and tired.Good luck this week.

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    1. Thanks Michael! So far I definitely feel like my legs aren't quite as dead, although I've only done one of the runs so far! Definitely glad to see that you were able to get back into the water recently!

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  2. Christine, you are a Machine! Keep up the great work!

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    Replies
    1. Thanks Kaitlyn! Let's hang out soon, I don't want to have to wait until Julie's bachlorette weekend to see you!

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