We’ll call today’s workout…Voldemort

Have you ever had one of those workouts you never wanted to do again, but even while you were thinking that you were planning the next time you’d try it?

Well, that was my workout today.  Also, I decided I am going to start naming awful workouts after fictional villains.  We’ll see how long I stick to that (probably just today).

I planned for a very ambitious 10 x 400m (faster than 5k pace) with 20 seconds rest between runs.  I made it through 4 before I needed extra rest.  After 5, everything hurt!  I decided that was good for the 400s but thought I needed to add something else since that workout was too short (a little over 2 miles of running with my warmup).  Tuesdays are normally speed and hills.  I had done the speed, so I added some hills.  I ran 5 x ~30 second hill sprints to add another layer to the pain and lactic acid in my muscles.  I can happily say my last trip up the hill was the fastest and it felt great, but it was a challenge.

Here’s how it broke down:

400s

  1. 1:37
  2. 1:36
  3. 1:38
  4. 1:39
  5. 1:33

Hills (same distance each time)

  1. 34 seconds – 6:45 pace
  2. 32 seconds – 6:28 pace
  3. 29 seconds – 5:44 pace
  4. 28 seconds – 5:28 pace
  5. 27 seconds – 5:20 pace

I had some great music today during my runs capped off by this amazing song.  If this doesn’t make you want to run fast, I don’t know what will!  I also listened to a little Nelly (Grillz) & some Queen today.  It was a good day.

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Week 7: Pre-Long Run Recap

I have had some great runs this week, not necessarily the fastest, but they felt good.  I feel strong.  I spent more time this week doing hill work than I have recently.  My half in San Diego (in 4 weeks) has a massive hill at the end – I need to be prepared.  I’m not particularly aiming for a PR at that race.  I’m just going to run and have a good time with one of my very best friends.

Anyway,  the recap…

Sunday – Recovery day:  100 pushups (I’m still working on the http://hundredpushups.com/ plan.  It has been very effective for me.  I hate pushups but I am gaining ground quickly); yoga; hamstring flexibility

Monday – 30 minute recovery run done on the treadmill to keep my pace in check (3.19 mi/9:23 pace); 3 rounds of 4 way plank; hamstring flexibility

Tuesday – Hills: 2 big ones ~ 1/2 mile each @ ~8:30/40 pace, a variety of small ones, total elevation gain 393 ft.,  4.0 mile, 34:37, 8:39 ave pace; 110 pushups; hamstring flexibility

Wednesday – Easy Run 5.30 mi., 45:00, 8:27 ave pace, 344 elevation gain; Strength training: box jumps, step ups, squats, hamstring curls, 4 way plank (3 rounds)

Thursday – Intervals 4.87 mi, 40:05, 8:14 ave pace, 310 elevation gain;  I tried to find some hills for these intervals but wasn’t looking to run up the huge hill over and over again, so I did the best I could otherwise; 121 pushups

Week 7 Recap

I am definitely ready to tackle my long run this weekend.  We have had cooler weather here, so Saturday should be a great morning for a run!