Sunday, April 4, 2010

Weekly Recap 3/29 - 4/4

Monday, 3/29 - 4 mile recovery run on the treadmill. 40:05, 10:02  min/mile. Felt good.
Tuesday 3/30 - Abs. Just a quick workout.
Wednesday 3/31 - A little bit of strength training.
Thursday 4/1 - 9 miles, outside. Gorgeous evening. Ran along the beach which was so nice. 1:20:56, 9:00 min/mile. Did some strength training too.
Friday 4/2 - rest day.
Saturday 4/3 - 9 miles at MP. Started out too fast, didn't eat before my run so I bonked ugh. Really had to push myself to finish but I did it. The last 3 miles weren't at MP though unfortunately. 1:19:26, 8:50 min/mile.
Sunday 4/4 - 19.3 miles. I was determined to have a negative split on this run and to feel strong through out after yesterday's run. I got up at 5:20, had a piece of brown rice toast w/ pb and got ready. Headed out at 6, ran 9 miles at around 9:50 min/mile pace, stopped back at my house to switch water bottles and pee quickly at 9.75 miles and then headed out for the rest. I had 1 bottle of propel/nuun for the first 9.75 miles, then had a GU roctane during my pit stop. Brought another bottle of propel/nuun for the next 9.25 miles and had a pack of sprots beans between 14-16 miles. The second half of the run averaged about 9:25 pace with the 19th mile being sub 9. I felt so good and strong. When I was done, I felt soooo accomplished. It's my longest run yet! 3:05:00, 9:37 min/mile.

Weekly mileage:  41.3 miles, 9:21 min/mile average pace

1 comment:

Running Diva Mom said...

sounds like an awesome week and a great start to spring -- keep going!!