Workout update

Saturday, July 30th - Easy cross-training day.
Walked Molly 1.75 miles in 35min and did pilates core challenge. Working on building my abs and flexibility.

Sunday, July 31st - Off/rest day with a short walk around the block with Molly - 0.69miles in 17min.

Monday, August 1st - Tempo training - 6mile warm-up/easy followed by 8 pick-ups (30sec fast, 30sec easy).
Splits -
Mile 1 - 8:38
Mile 2 - 8:16
Mile 3 - 8:23
Mile 4 - 8:24
Mile 5 - 8:19
Mile 6 - 8:37
1st PU - 0.07miles with pace of 7:09
2nd - 0.08miles, 6:33
3rd - 0.08miles, 6:19
4th - 0.07miles, 6:43
5th - 0.07miles, 6:48
6th - 0.08miles, 6:09
7th - 0.07miles, 6:39
8th - 0.08miles, 6:32

With a little running after, I ended up doing 7.01 miles in 1:00.16. It felt good. I did do a cool-down walk with Molly - 0.53miles in 10min.

Tuesday, August 2nd - More pilates core challenge and a fast 1.52 mile walk with Molly in 29min. We did take Molly for another walk after dinner - 0.68miles in 15min.

Wednesday, August 3rd - Another tempo training day. 20min easy warm-up, 20min at 8min/mile pace, and 10min easy warm-down run.
I did 6miles in 50:26.
20min - 1mile @ 8:40, 1mile @8:36, 0.32miles @8:42.
20min - 1mile @7:59, 1mile @7:55, 0.51miles @8:01.
10min - 1mile @8:48, 0.18miles @8:42

The middle 20min was hard, but again, not as hard as I thought it would feel. And again, another cool-down walk with Molly - 0.8miles in 15min.

Thursday, August 4th - off/rest day with a walk with Molly - 1.77miles in 34min and then some stretching.

Friday, August 5th - Long run! 18miles. My moving time was 2:43 and the elapse time was 3:25! I did stop twice for the bathroom at local baseball fields, three times to fill up my water bottle, and a few times to eat sports beans and fruit leather. The last stop was at Walgreens to buy water and gatorade. At that point, I still had 3.5miles to go. It was very hard and I was stopping almost every mile to drink more gatorade. Not liking this summer training.
Splits -
Mile 1 - 8:59
Mile 2 - 8:45
Mile 3 - 8:40
Mile 4 - 8:42
Mile 5 - 8:54
Mile 6 - 8:38
Mile 7 - 8:33
Mile 8 - 8:50
Mile 9 - 8:50
Mile 10 - 8:49
Mile 11 - 12:11 - had some watch problems - didn't start it while running, didn't stop it while walking, etc. so this split is off.
Mile 12 - 8:44
Mile 13 - 8:46
Mile 14 - 8:58
Mile 15 - 9:03
Mile 16 - 9:05
Mile 17 - 9:17
Mile 18 - 9:08

I did a cool down walk with Molly - 0.67miles in 16min and then rewarded myself with an Epsom salt bath and ~2hr nap. Lovely afternoon.
Next week is a 20miler! Good times!!

Saturday, August 6th - off/rest/recovery day. We did walk Molly - 1.78miles in 40min because we had to stop for 3 bathroom breaks and doggie freak-out moments when we pass other dogs.
I am surprised at my lack of soreness today. Yesterday after the long run, I was pretty worthless and my legs were really tired, so I was worried. The nap and bath must have helped.

Enjoy!
ELH