W O R K O U T S
(scheduled workouts are in bold, my actual
workout in italics)
Run 1: 1 mile warm up, 4 x 800 @ 3:28, 10 min cool down
1 mile warm up, 4 x 800 @ (3:27, 3:38, 3:46, 3:50), 10 min cool down
Thinking this run was only 4 miles, I didn't take water - doh! But with the morning heat coming off the hot black track + fast speed work, I was wiped after the second 800 repeat. Lesson learned - water bottles need to accompany me regardless length of run!
Run 2: 7 miles: 1 easy, 5
@ 8:35m/m, 1 easy*
7 miles: 1 easy, 5 @ 8:34m/m, 1 easy
*Being that I busted it to make the 8:34 pace for 5 miles (can I get a woo-hoo!?!), I took the "easy" on this mile to heart and walked about 1/4 of it.
Run
3: 15 miles @ 9:20m/m
15 miles @ 9:27m/m
The first 10 miles of this run felt really good and I kept a 9:15 pace fairly easily. Then it started warming up and I reached a hilly part of the run, and pretty much tanked, increasing my cumulative mile pace to 9:27. I may have cried at mile 14. I'm gonna blame it on the heat and the Avett Bros. song that happened to playing on my ipod. :)
C H A L L E N G E S
Heat, heat and more heat! We had a week of temps over 100º, so the outdoor runs were hot. Sweat was abundant and I realized that my fuel belt loaded with hydration needs to accompany me on all runs. Another challenge? Getting in the two days of cross-training the program recommends. These runs wipe me out and exercising on the non-running days is not appealing at all. This week, our volleyball league gets going again and I'm officially counting my Monday night games as cross-training.
I N S P I R A T I O N S
I had some requests to post my ipod playlist - I have about 3 hours of music loaded in my running mix, but here are some of my current faves that get me to pick up the pace - enjoy!
A-Punk - Vampire Weekend
I Don't Feel Like Dancin' - Scissor Sisters
Boom Boom Pow - Black Eyed Peas
Intergalactic - Beastie Boys
You Are the Best Thing - Ray LaMontagne
Don't Go - Yaz
Keeps Gettin' Better - Christina Aguilera
I Held Her In My Arms - Violent Femmes
Billionaire - Travie McCoy
(If You're Wondering If I Want You To) I Want You To - Weezer
Private Conversation - Lyle Lovett
Right Round - Flo Rida
Rain King - Counting Crows
Rock & Roll - Eric Hutchinson
You Wreck Me - Tom Petty
Girls - Beastie Boys
Single Ladies (Put a Ring On It) - Beyoncé
The Underdog - Spoon
Say Hey (I Love You) - Michael Franti & Spearhead
Truth No. 2- Dixie Chicks
Tune in next Monday for Week 14!
