Sunday, March 4, 2012

RLRF Week 8

RLRF Workout 1
10 minute warm up
4 x 800
w/1:30 RI 
10 Min Cool Down

Christine's RLRF
10 minute warm up (5.6)
4 x 800 (6.5)
w/1:30 RI ( 5.6 )
10 Min Cool Down  

Distance: 5 miles
Average Pace: 9: 52 ( oh hello sub 10 minute pace!)

The 1:30 recovery were definitely a bit harder than the 400 m recoveries from previous workouts.  With my "easy pace" at a 5.6 (10:40ish) It has been bringing my average pace much lower.  I don't think I could run 5 miles consistently at a 9:52 pace yet ( which is also my half marathon PR pace)  but when I started workout pace was at 10:35 so progress has definitely been made.

RLRF Workout2
1 mile easy
2 miles @ stp
1 mile easy
2 miles @ stp
1 mile easy

Christine's RLRF

1 mile easy (5.6)
2 miles @ stp (6.1)
1 mile easy (5.6)
2 miles @ stp (6.1+ more)
1 mile easy (5.6)

There were two great parts about this run, one, I didn't run alone.  I sort of did, as I was on a treadmill at the YMCA but I had company.  We run totally different pace, tortoise and the hare style, but running together on the treadmills allowed for us to run together, even if we still both listened to our ipods and ran totally different paces.  The second part that was great about this run, was that I achieved an "unofficial" 10k PR.

RLRF Workout 3
7 miles @ 10:30

Christine's RLRF
1 mile @ 10:54
6 miles @10:05

I accidentally planned too many activities into my day and began to run out of time before going to my college roommates new home for dinner that evening. My initial goal was to run 3 miles before yoga class and finish the 4 after, but after grocery shopping and meeting with my the new organization I am volunteering for, I had enough time for a warm up mile before heading to class.  After I tried to speed up the process so that I could shower and get to dinner on time.  I felt strong the whole time and am again very excited that I am thisclose to running my average pace of 10 minute miles instead of the 11:30 + that I was working with as I began running again.

Over all I am definitely feeling stronger and really seeing the improvements since I've begun RLRF 2 months ago!

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