Training Weeks 4 & 5

Broncos Win Super Bowl 50! 

That little smile :)

Week 4:

Saturday (1/23):  9 Mile run (outside...in shorts!) 8:55 pace

Sunday (1/24):5 miles easy outside 8:24 pace 

Monday (1/25)  Rest day 

Tuesday (1/26)  Mile Repeats - treadmill
                          1.5 mile warmup (9:00 pace) 
                          3 x 1 miles fast (6:58 average) 
                          with 2 min walk in between each 
                          .5 cool down (total-5 miles) 

Wednesday (1/27) 3 miles easy (9:00 pace) 

Thursday (1/28) 6 mile stroller run (outside, followed by playing at the park!) it was 60 degrees this day! Amazing for February.  

Friday (1/29)  Barre class (no running) 

Total Mileage:  28 Miles 

Side note:  I am definitely wanting to the in the 30's consistently and I am getting there. ( I was at 30 consistently for about 8 weeks this fall), but the one thing I was not great about this fall was speed workouts, which make a huge difference in form, aerobic capacity and overall fitness. I am trying to incorporate 1 per week. I also notice on days when I do a strength type of workout, it is hard to also run, so I guess it is just balancing it all.  When I am able to do stroller runs for my easy/recovery runs, my mileage is naturally a little higher as well.  Stroller runs are few and far between in winter though.  I am hitting the treadmill for an hour after school a lot of days.  

Week 5:

Saturday (1/30) 8 miles outside again! 8:30 pace 

Sunday (1/31)  Rest day. Felt sore, needed it. 

Monday (2/1) Unintentional rest day (we started to get a lot of snow and I wanted to get home!) 

Tuesday (2/2) SNOW DAY! But I was able to hop on the treadmill (an older one in our garage) when Alex was napping in the mid day. 

4.3 miles total (3 miles easy at 8:45 pace, then:  6 x 200's hard and 2 x 400's hard) 


Wednesday (2/3) 4.1 mile easy treadmill run (8:45 pace) 

Thursday (2/4) AWESOME SPEED WORKOUT! I was at a teaching conference and had some extra time to go to the rec center this day. 
8 miles total:  

• 2 Mile warmup (8:30 average) 
• 4 x 1.5 at half marathon goal pace with 2 min walk in between each.  
• Average pace for the 1.5 was 7:23. 

Friday (2/5) Easy 3.1 on the treadmill (8:40 pace), Pure Barre class. 

Total mileage:  28