Not-so-fast-running-blog

Workout: Long Run (suggested pace - 11:30)

• 2 mi - 11:30 / 4 mi - 10:55 / 6 mi - 11:01 / 8 mi - 11:08 / 10 mi - 10:58 / 12 mi - 10:58 / 14 mi - 10:34 / 15.01 mi - 10:15
• Treadmill / 5 mi - 10:00
• When I started my run at 5 AM, the temperature was a balmy 75°. By the time I ran 15 miles, the thermostat had risen to 90°. I decided to run the final 5 at home on the treadmill.

Workout: Recovery run

• 1 mi - 10:52 / 2 mi - 9:46 / 3 mi - 10:03 / 4 mi - 9:22 / 5 mi - 9:33 / 6 mi - 9:27

Speed Work: (treadmill)

• 6 x 800 w 400 recovery
• Warm-up / 1 mi / 11:17
• 800's / 8:13
• 400's / 10:00
• Cool-down / Hills / 9:49

Cross-training:

• 30 minutes weight training

Workout: Tempo run (treadmill)

• Warm-up / 1.25 mi / 11:45
• Tempo / 8:41
• Cool-down / Hills / 9:50

Cross-training:

• 30 minutes weight training

I finished as Top Runner Overall Female! This was also a PR for me! My pace per mile was 7:41.

This course is not a favorite for me. We run through Mill Race Park. The start of the race is highly congested. We zig and zag on the People's Trail. There is a lot of bumping and slow pacing for the first mile. My first mile was around 10:00. I knew that I was really going to have to kick my speed into high gear if I was going to have a decent finish time. I'm glad that I chose to run the 10K so I had time to make up the difference  since both races started at the same time.