Speed Work - 7 miles

Today was a freakin' long tempo run. It was 7 miles total with 5 at tempo (8:40 pace). Mentally on a Monday morning I wasn't excited...thank goodness I was meeting some awesome girls to get me out of bed.

I drank lots of water yesterday and a big glass before the run this morning. I also took 3 endurolytes. At mile 3 (mile 2 of the tempo) I took 3 Shot Bloks to keep my legs moving. We finished the 5 miles at 8:30 pace (faster than we needed too - woo hoo). The last 1.5 miles we kicked it up to about an 8:00 min/mile which helped our overall pace.

My left hip (inside) was killing me when we first started then after about 1/2 mile during warm up I felt ok until we stopped at the end of our 5 miles at tempo. We walked for a few blocks then we when started running again my hip hurt so bad I could barely run. UGH!

This week we have our 18 mile run!

Tempo Run

Today for speed work we did a tempo run. 6 miles total with 4 at an 8:40 pace. After the warm up the first 2 miles was tough then once I got the rhythm it felt much better for the second half. We finished the last 200 meters pretty fast so we walked for a block then jogged back home. The run was tough but felt good.

Tomorrow: spin

Wednesday: long run 16 miles!!!

Speed Work

Today we did speed work. We ran the first mile at an easy pace. Our first speed mile was supposed to be at 8:05 which we maintained the whole time until the last 1/3 mile which was downhill and brought our average to 7:55. Then we walked/jogged for a half mile before our second one started. We were supposed to run the second one at 8:00 and stayed right under it the whole mile even with the slight hill at the end and finished it with a 7:57 average which is great considering how much harder the second mile was than the first not including how tired I already was. All-in-all I felt good and I really do like how much speed work helps me with my pace.

Tomorrow: forecast looks rainy so I'll hit spin instead of try to ride outside.