Tuesday, November 27, 2007

Since My Last Recorded Run...

Over the Thanksgiving holiday, I managed to get most of my workouts completed. We were on the coast with family and the weather was beautiful so I switched the plan around a bit.

On Thursday morning before our annual turkey and prime rib dinner, I did my long run. My plan called for 75 minutes. The loop I selected covered 7.34 miles when I returned home and I finished it in 1:09:40.... just shy of the 75 prescribed minutes.

Friday, I did an easy 5 miles at a 9:04 pace (45:30). On Sunday, I intended on doing Thursday's normal tempo workout (same one I did today, actually), but it was freezing cold and I felt like relaxing at home with the family - picking up the house, etc.

Monday, I swam with Masters as usual. After the 450m warm-up, we 'climbed a ladder' (50, 100, 150, and 200m) and then back down. I followed it up with a 150m cool-down for an even 1600m (4 running miles).

Today's workout was great! The plan called for 2 miles at T (8:00), 2 x 800 at C (3:37) and 2 x 400m at SI (1:42). My results were:

1 mile warm-up at 8:48
2 miles at 15:17 (7:38 pace)
2 x 800 at 3:36 and 3:37
2 x 400 at 1:40 and 1:34
.65 mile cool-down at 6:12 (9:33 pace)
5.15 miles total

I'm very, very happy that I hit the pace goal for all the intervals today. Yippee!


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