I hope all the rest of you are surviving the snowpocalypse of 2011! I am sure everyone heard that yesterday our lovely Florida was the only state without snow on the ground, and really that is only because it melts once it actually hits the ground.
Now last week I talked about some speedy runs I had, I thought maybe it was just because I was well rested going back into my first week of my normal routine, but the speediness continues!
As mentioned in my 2011 goals I want to focus on getting faster- across the board. Especially with my marathon being pushed to the back burner this spring, I figure the best way to focus on getting faster is start small and build up. So I have been running a bit shorter than usual, but really trying to run fast so my body can get used to those speeds.
Monday- Cross Training, not sure why but my hip was still achey from my long run, so I swaped Friday for Monday and took it easy.
Tuesday- 5 mile "tempo run" While this was supposed to be a tempo, I basically just ran hard the whole time, but it was the fastest 5 miles I have ever run- ever!
5 Miles- 41:51, 8:22 average pace
(8:47, 8:24, 8:13, 8:11, 8:16)
8:22 was my average pace from my 5k PR race I did in August, so I am actually really excited to do another 5k soon and see what I can do!
Wednesday- Track. On the schedule was 7 miles and 4x1000. I honestly don't mind 1000, I kind of hold back and start at 1200 pace and then speed up the last 200 or so because the end is so much closer!
7 Miles- 59:04.--->8:26 average pace...insane!!!
Warm-up: 3.75 miles- 32:26 (8:29, 8:50, 8:40, 6:37...8:39 pace)
4x100 with 200 RI: 4:49 (7:45pace), 4:51 (7:48 pace), 4:53 (7:51 pace), 4:47 (7:41 pace)
cool-down: 1/4 mile @ 9:31 pace
So while the day and total overall is great, it wasn't a super stellar workout. I felt like I was lacking some serious kick after a hard day on Tuesday and a fast warm-up before we started our intervals. Honestly I was happy to have them all under 8 minutes since we basically weren't even resting.
It was 39* at 6:30pm last night when we started our intervals!! I was ok when I was running, but the second I would stop I would be freezing, I knew that was awful for my muscles, so once I did my 200 RI jog back to the start line I would hope right in with whatever group was going and take off, because if I stood and rested for even a minute I would be shivering and then leave. So a solid effort, but I would definitely like to see the number in the 7:30 range consistently.
It has been FREEZING here all week, highs from 45-48* and lows from about 20*-34*, so running has mostly been in the afternoons, but still in the cold. I really think the freezing has a lot to do with my fast times, but I am hoping as the warm weather returns that my body will have become adapted to these 8:xx paces and I can still see them stick around!
Post-work run again today, it will be all of 45*, crazy!