Thursday, February 9, 2012

RLRF Week 5

Another week down and only 7 to go.  Here's the recap of this weeks workouts!

RLRF Workout 1
10-20 minute warm up
4 x 1000m (with 400 RI)
10 minute cool down

Christine's RLRF Workout 1
10-20 minute warm up @ 5.4
4 x 1000m @ 6.6
400 RI @ 5.4
10 minute cool down 5.4

Total Miles: 5
Average Pace: 10:17

This run went very well.  I didn't feel like I was going to die at the end and I even contemplated running longer, but I had run out of time in order to make it to babysitting for the evening.  This was definitely a confidence booster
RLRF Workout 2
1 mile warm up
3 mile tempo
1 mile cooldown

Christine's RLRF Workout 2
Trail 5k

Average Pace: 11:00

When I was initially scheduling my runs for the week, I was excited that I wouldn't miss out on too many miles by participating in a 5k.  I had done about .5-1 mile warm up before the 5k.  I was meant to run the tempo run at a 9:56 pace but my run did not reflect that.  I posted about it already here.  I know that trails and roads treadmills are different but it's still hard not to get a touch discouraged when I've been working quite hard for the past 4.5 weeks. But, if nothing else, it just means that I need to work harder.
woof.
Ice!


 After being discouraged from my trial racing debut, I kept putting off the 7 mile run I needed to complete to finish out the week.  Finally I buckled down and went to the YMCA to run in place for 74 minutes.

RLRF Workout 3
7 mile tempo run

Christine's RLRF Workout 3
Mile 1: (5.4)
Mile 2-4 (5.7)
Mile 5-6 (5.8)
Mile 7 (Increase by .1 each minute 5.9-6.9) 
Average Pace: 10:25

I felt great after this run.  This was definitely another confidence boosting run. Hopefully, next week will be as good.  Despite my poor 5k, I had 2 very strong runs.  Maybe I'm just not cut out for the shorter distances.  I am participating in another trail race this weekend.  But Yak's are required, so I'll definitely be taking it slow since I've never run with them before.




2 comments:

  1. Awesome workout!!! Do you have Nike Pegasus'? I had them and loved them. Moved into the Lunarglides and it was a good move. Lucky afternoon runner...I miss those days... :-D

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