Fly on the Wall

I'm following the Runner's World Advanced Half-Training Plan.  I want to be faster than I am so I'm trying to push my paces.  We'll see how I do.  this was day 1 of the 9 week program.

1.5 mile warm up.

4x1 mile repeats @ 1/2 mary goal pace w/ 1/4 mile recovery (6:49-171bpm; 6:58-173bpm; 6:57-172bpm; 6:57-173 bpm)  I would have liked to do this at about 6:47 pace but I was pushing as it was.

6x200 m repeats @5k pace w/ 100 m recovery (not on track, just used Garmin).

1.5 mile cool down.

Comments or rude remarks welcome.

After yesterday's speed work I thought I'd be more tired today, but I felt pretty good.  Hopefully I'll be rested enough to put in a good effort tomorrow.

1.5 mile warm up.

3 miles at goal race pace 6:51-166bpm; 6:57-175bpm; 6:58-177bpm. I wish I was not working so hard at this pace :(  .  I wish my pace and effort could have both been lower

.25 mile recovery

2x1/2 mile repeats@10k pace w/ 200m recovery. 1st @ 6:31-182bpm, 2nd @ 6:33-180bpm.  goofed and did longer recovery after 1st.

1.2 mile cool down with 4, 100m strides.

This was a hard workout for me.  My legs were still a bit fatigued from Monday's workout.  Hopefully by pushing myself I'll get faster and not just wornout or injured.  Time will tell how my body deals with the stress.

4 EZ miles. Feeling a bit fatigued. 

6 miles w/ 4x100 strides.  Ran from my house up City Creek and back.

8:31 ave. pace.- 148bpm  

Up 10:30-137bpm, 8:50-149bpm, 9:25-155bpm.

Down 7:17-150bpm-150bpm, 7:16-155bpm, 7:48-150bpm.

Felt fine.  With my "4-10" work schedule, the hardest part of running on Friday is just getting out the door.  I spend the whole day pretending I'm a soccer mom driving my kids to and fro and running errands that It didn't have time for earlier in the week.