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.

 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.


  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