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Slow miles | Fast miles | Total Distance | 17.07 | 15.03 | 32.10 |
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Brooks Ghost 11 (2nd Pair) Miles: 32.10 |
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Slow miles | Fast miles | Total Distance | 3.54 | 2.00 | 5.54 |
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Treadmill Workout:
- Warm-up / 2 mi / 10:00
- Dynamic warm-up
- Tempo run / 2 mi / 8:35
- Cool-down / 1.54 / 10:00
Cross Training:
- 5 minutes row machine
- 20 minutes free weights
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Brooks Ghost 11 (2nd Pair) Miles: 5.54 |
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Slow miles | Fast miles | Total Distance | 8.11 | 0.00 | 8.11 |
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Workout:
- Warm-up / 1.53 mi / 10:53
- Dynamic warm-up
- Recovery run / 5 mi / 9:52
- Cool-down / 1:58 / 10:55
Cross Training:
- 30 minutes weight training
- 5 minutes row machine
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Brooks Ghost 11 (2nd Pair) Miles: 8.11 |
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Race: |
Turkey Trot 8K (4.971 Miles) 41:49:00, Place overall: 43, Place in age division: 1 |
Slow miles | Fast miles | Total Distance | 0.00 | 4.97 | 4.97 |
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Race Splits:
- 1 mi - 8:34 / 2 mi - 8:29 / 3 mi - 8:21 / 4 mi - 8:08
Thoughts:
- It's been a long time since I ran a race. I was extremely nervous. The race distance was fairly new to me. This would only be my third 8K since I began running in 2013.
- The results were positive. I ran an overall average pace of 8:24. I earned a PR. I ran negative splits. I was the 10th female finisher.
- Note to self - I need to practice my sprint at the finish. That was tough.
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Brooks Ghost 11 (2nd Pair) Miles: 4.97 |
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Comments(2) |
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Slow miles | Fast miles | Total Distance | 5.42 | 8.06 | 13.48 |
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Workout: Long run with varying paces
- Warm-up / 1.02 mi / 12:01
- Dynamic warm-up
- 1 mi / 11:04 (faster than the targeted goal range)
- 3 mi / 9:35 / 9:17 / 9:20
- 1 mi / 11:36
- 2 mi / 9:48 / 9:38 (these were slower than the targeted goal range)
- 1 mi / 12:02
- 3 mi / 9:55 / 9:33 / 9:00
- 1 mi / 11:51
- Cool-down / .32 mi / 11:44
Thoughts:
- This was a wet, cold run. The workout was difficult on my body. It was challenging to go slow, fast, then repeat.
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Brooks Ghost 11 (2nd Pair) Miles: 13.48 |
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Slow miles | Fast miles | Total Distance | 17.07 | 15.03 | 32.10 |
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Brooks Ghost 11 (2nd Pair) Miles: 32.10 |
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