Good Morning!! I already feel like this week is dragging and it’s only Tuesday :/
We had SUCH a fun day yesterday! My girlfriend, Nicole, and her daugther drove from LI to spend a few hours with us (it was her first time on SI!). Nicole and I met last year through twitter / blogging and were so excited when we found out our due dates were only 4 weeks apart. It was a blast to go through pregnancy and now motherhood side-by-side with her. =) We’ve been planning a playdate for
weeks months and FINALLY put a date on the calendar! It was so much fun to meet her beautiful daughter, Olivia after seeing pictures of her from the first day she’s been born!
Our little ones are only one month apart in age – Liv is almost 4 months and Ryan is almost 5 months! I think they make a pretty cute couple…what do you think? BTW – this picture was totally spontaneous – we didn’t pose them or their hands!
Nicole brought THE most delicious cookies I have ever tasted. Seriously…Ever. They were GF Chocolate Chip Cookies w/ Garbonzo Bean Flour (the recipe for this tasty morsels can be found here). I don’t even want to tell you how many cookies I ate yesterday afternoon / evening – I totally blame it on yesterday being my first swim workout for IMLP training (more on that in tomorrow’s post!).
After last week’s awesome steady state run, I knew that I would end up doing the same run this past Sunday. But I also knew that I would try to make it a bit faster and longer (b/c I’m OCD and competitive with myself so I always try to run faster and further each time).
There were a couple of things I did differently:
- Quicker warm-up: I maintained an easy 8:30-8:45 pace last week. This week I started at 8:30 and gradually sped up until I was running my goal steady state pace for the last 1/4 mile of the warm-up. It was MUCH better – I was able to then start the first mile faster and already totally warmed up.
- Quicker first mile: Last week – 7:37; This week – 7:10 (thanks to the warm-up)
- Number of mile repeats: Last week – 2; This week – 3
- Steady State Miles: Once the mile repeat was over, I set the treadmill to 8.5 – no slower – so it made the steady state miles a bit faster this week
Although this run was longer (2 miles) and faster (almost 10 sec per mile faster) than last week, it actually felt easier. I think partially it was b/c it wasn’t the first time my body’s been through this workout. But I think a larger part is because I knew I could do it this week. Last week was the unknown for me. There was the question mark in my head during the whole workout. I had never tried it before and wasn’t entirely sure I could pull off the repeats coupled with a speedy active recovery. But after finishing feel refreshed last week, I knew I could up the pace a bit and decided to increase the mileage as well.
- Warmup: 8:07
- 2 miles SS: 7:10, 7:
- Mile Repeat: 6:31
- 2 miles SS: 705, 7:02
- Mile Repeat: 6:28
- 2 miles SS: 6:58, 6:58
- Mile Repeat: 6:25
- 1 mile SS: 6:49
- Cooldown: 7:47
- 10 miles: 1:08:26 (6:50 pace)
- 12 total miles: 1:16:33 1:24:20
I know treadmill workouts don’t necessarily correlate exactly to road running, but the 10 steady state miles are a TWO minute and 31 second PR for me. My previous PR was 1:10:57 (treadmill – Jan 22, 2011) and 1:11:04 (2007 Army Ten Miler).
It sounds crazy but the thought of running 7 miles at a 7:00 pace and 3 miles at 6:30 sounds MUCH easier to me than 10 miles at a 6:50 pace. I wonder if anyone has raced like this before?
After my run, I came upstairs to find ALL THREE of my boys watching the ManU game on TV. It’s becoming a Sunday morning tradition in our home.
This is going to be a fairly easy running week for me. I swam yesterday and will swim again tomorrow and Friday – and I don’t want to add 3x additional workouts without easing off someplace else. So no more speed days – all easy and medium mileage. No long run this weekend either. I’ll start up again next week after my body has been through a full week of swimming.
Have you ever raced with pickups in the middle? No – but I’m interested to see if anyone has!!
Soccer fan? I never was – but my husband is a HUGE fan, so I am slowly becoming one =)
Have you ever set a PR on the treadmill before?