Friday, February 3, 2012

RLRF Week 4

The week, like the past 3 was tough.  Despite this program being called Run Less I am still running a lot more than I was all of last year, which is probably why I feel like I've been hit by a train. It took a few extra days to get in all 3 runs for "week" 4, one because I had an interview on my Thursday run day (no I didn't get the job, they've decided to hold off on hiring as they've decided to restructure instead. awesome)  and then I have no excuses other than laziness for why  I didn't complete the 3rd run until this Tuesday.  But regardless, they are all done and accounted for.  My schedule will be a bit goofy for a few weeks before it falls back onto track later this month.

Workout 1
RLRF

10-20 Minute warm up
200-(200 ri)  2:15
400- (400 ri) 2:15
600- (400 ri) 3:24
800- (400 ri) 4:34
800- (400 ri) 4:34
600- (400 ri) 3:24
400- (400 ri) 2:15
200- (200 ri) 2:15
10 minute cool down

Christine's RLRF
1 mile warm up (5.3) 
200- @ 6.7 (200 ri) 
400- @ 6.7 (400 ri) 
600- @ 6.6 (200 ri - should have been 400 but easier treadmill math to do 200 ri) 
800- @ 6.5 (400 ri) 
800- @ 6.5 (400 ri) 
600- @ 6.6 (200 ri) 
400- @ 6.7 (400 ri) 
200- @ 6.7 (200 ri) 
1 mile cool down (5.3)
* all RI's @ 5.3

Miles: 6

The only adjustment I made to this run was when running the 600M  I cut the recovery time in order to have cleaner numbers. This workout was hard.  But it really is a great workout for the treadmill because of the constant change which helps the time fly.

Workout 2
RLRF
1 mile warm up
4 miles @ mid tempo 
1 mile cool down.

Christine's RLRF
1 mile warm up (5.3)
4 miles (pace varying.)
1 mile cool down
Miles: 6
I struggled for a variety of reasons on this run.  I've already posted about it, so there's no sense in boring everyone with the same blurb.  If you missed it, it's here

Workout 3
RLRF
6 miles @ long tempo pace

Christine's RLRF
5 mile trail run. average pace 10:43
Miles: 5
I've actually posted about this run already as well, but in short, I misjudged the length of the trail I wanted to run and then encountered a lot of ice (remember how I fell walking....)  but I actually ran outdoors for the first time since starting RLRF and it felt really great. I hope to incorporate a bit more outdoor training and find a way to maintain pace as I continue the next 8 weeks.

My cross training is still a bit on the weak side, but I did manage to go to Yoga twice during the week.  My goal is to make it to the pool once next week as well.


2 comments:

  1. Great job getting those runs in- RLRF isn't easy stuff, but you're time is going to soar because of it!!

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  2. Great job this week! My husband lived in Barcelona, Madrid, Cartagena, Alicante, and Valencia during the two years he lived there. How long were you in Spain?

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