During what turned out to be my favorite run of last week, I forgot to start my Garmin for the first third of a mile and my legs felt sluggish at first. After the warm-up, the run seemed to fly by even though it was humid and it didn't start well. Never judge a run by the first mile!
- I ran for 5 minutes at a time. There are two water fountains at the park that take me 5 minutes to run between. I ran from one fountain to the other one five times with a two minute rest in between.
- When I reached each water fountain, I stopped for a drink. Telling myself that I only needed to get to the other water fountain made the distance seem short.
- I ran at a pace that I felt I could hold for five minutes based on how I felt and not based on a certain pace. I made it through the workout without having to stop and sit on a bench like I did two days later during my speed workout - live and learn!
To learn about running by effort rather than pace during a tempo run, read How to Run a Tempo Workout by Jenny Hadfield.
Weekly Summary (August 11-17)
- Monday - 9 mile run, arms; PM: 30 minute ride
- Tuesday - 30 minute ride, abs/back
- Wednesday - 6.3 miles with 5 x 5 min. with 2 min. recovery.
- Thursday - 4.7 mile run, abs/arms
- Friday - 6 mile run (1, 2, 3 min. intervals with 1 min. recovery x 3)
- Saturday - 4 mile run, arms
- Sunday - Rest
I'm building up the miles slowly during this training phase. I'm happy to have made it to 30 miles of running for the week - a small milestone!