Not-so-fast-running-blog

Workout: Speed Work 1 (treadmill)

• 1.5 mile warm-up / 12:33 long run pace
• 800 x 4 / 2 minute walking recovery / 8:03 long interval pace

I don't measure distance well so I'll be heading to the treadmill more often to complete my speed work.

Cross-training:

• 20 minutes of weight training

Cross-training:

• 45 minutes of spinning
• 20 minutes of weight training

Workout: 6 mile recovery / 10:22 pace

• Warm-up / 1 mi / 12:07
• Recovery / 6 mi / 9:41
• Cool down / 1.04 / 10:04

This was a tricky run as the sidewalks and roads were slick with ice. It was hard to see the ice at 5 AM.

Cross-training:

• 45 minutes of spinning
• 30 minutes of weight training

Workout: Speedwork 1 (treadmill)

• Warm-up / 1 mi / 12:33
• 800 x 4 intervals with 2 minute walking recovery / 8:10
• Cool-down / 1mi / 12:33

Cross-training:

• 20 minutes of weight training

Workout: 12 miles (treadmill)

• 1 mi warm-up / 12:33 / Long run
• 2 mi / 9:30 / Conversation pace
• 2 mi / 8:33 / Tempo pace
• 2 mi / 9:30 / CP
• 1 mi / 12:33 / LR
• 2 mi / 9:30 / CP
• 1 mi / 8:33 / TP
• 1 mi / 12:33 / LR

Cross-Training:

• 20 minutes of weight training

I dressed to run outdoors. The weather, however, had a different idea. The windchill dropped the temperature down significantly. It really wasn't bad running the sidtance on the treadmill. I actually enjoyed it.

My foot really hurt during the run and for the remainder of the day. I booted my foot in the afternoon. I'm not sure that my foot will ever be the same again!