SW today. Plan 18 x 1 min on/offs at 10 to 10.3 mph. HOWEVER I changed it to 15 after my warmup changed into HILL work due to my awesome neighbor Melissa. I am usually at the rec before her, leaving as she is coming. Well I was coming as she still had about 20 minutes to go. I slept in. A special treat I give myself once in a while. Sleeping in is 645am. I had to get the kids off to school and got to the rec by 8am. Well, HOLY SMOKE Melissa was doing some awesome workout and when I went up to her she was doing 7mph at 7% grade. Hello....I never do 7 percent grade. But after Saturday I knew I needed to add in the hills again. So after a mile warmup (2% and 7.1 mph, 8:27 pace)I did one min on/offs at 7 % incline and 7.3 mph (8:13)pm x 6. Offs were at 2 %. Gee whiz I was already tired for my sw. Got off tm and pottied and got back on within a minute. Ran two minutes easy and started the on/offs.
9 x 1 min @ 6 min (10mph) 1 percent incline x 1 , 0.5 percent for 8) Offs at 7.1 mph (8:27) and 1 percent incline.
2 x 1 min @ 5:56 (10.1), 0 percent incline. Offs pat 7.1 mph, 0.5 percent incline. I got off the tm for a water break after 10 of the repeats. That helped me recover better to move on to the last five.
2 x 1 min @ 5:52 (10.2mph), 0 percent incline. Offs at 7.1 mph, 0.5 percent incline.
2 x 1 min @ 5:49 (10.3mph), 0 percent incline. Offs at 7.1 mph, 0.5 percent incline.
1.5 miles cool down, mostly 8 average pace, started at 7.1 mph. 1 percent incline.
OKAY this was not easy-- I was weak. Always am the day after Fast Sunday-- fasting two meals and not making up for it with one meal. So lots of calories lost not eating two meals then getting up and only drinking 1/2 glass of orange juice before the workout. Average pace for 6 miles 7:10. First three miles ap was 8:18 (the hillwork miles and warmup miles). PM-- Courtney and I went to rec center at 4pm. Ran real easy-- courtney having a hard time with her breathing. I think the first mile was a 10:00. We ran a 1 1/2 miles together on the track then I ran on the TM til 30 minutes while she ran on the track. Real easy. Upper body weights and abs. |