3 mile warm up then 10 x 400 meter repeats @ 1:30 - 1:26 with a 60-90 second RI..I ended with 9.25 miles in 67 minutes.
Yesterday's speedwork was done after my teams lacrosse game and being frozen AGAIN! I did a 2 mile warm up at 7:30 pace then 8 x 800 meter repeats with a .20 - .25 RI in between ... I was feeling great so I really wanted to end with 9 miles under 64 minutes so I pushed the cooldown pace and finished with 9.2 in 66:10.
|Best combo for speed...Oiselle, Mizuno and Feetures!|
Cross training this past week consisted of 2 days of lifting, rowing, and stairmonster! I forgot how much of a workout rowing is....I have a nice blister on my hand to prove it!
Sunday - Long run of 15.15 miles in 1:55 minutes and felt pretty darn good considering all the craziness of the weekend. My back was very stiff on the right side so I need to go see my PT asap!
It is so amazing how just a little tweaking and adjustment can change things majorly! I was able to go see my PT friend and get straightened out..plus a little Rock Tape! It is almost instant relief and I could tell such a difference on my speedwork last night!!! Thank God!
Some other exciting news this week is we finally have a girl in the group!!!