Accomplished: Six 2/3 running intervals speed: 5.4-5.6
I didn't want to start too fast, but the whole point of interval training is working on speed. So I set the first interval to 6.0. Two minutes isn't a sprint though. And at this point in my training, I can't maintain even a ten minute mile for two minutes. So I bumped it down a bit. I did the rest of them (six total) at 5.4-5.6. At times I thought I should be going faster than this, but there's still time for that. My legs felt absolutely dead while I was running all of them. I switched it up with three trips up to the weight room, where I didn't work my legs because I wasn't sure they would move any more.
Saturday's Running Goal: 3 Mile Long Run
Accomplished: 3 miles in 45:11
At least I am getting faster. Last week it was 46 minutes or even a little more. So I probably cut a minute off of my three mile time. If I can do that every week, that will be swell. (15:30 average pace last time!) This time I ran around my neighborhood. It can be pretty hilly in some locations. And I never know when I need to turn around on the loop. I just go in a circle and usually ended up having to make a few more little loops to finish up the three miles. And even then, I came in just under three miles. Oh well.
I set my RunKeeper app for three intervals. I wanted a five minute warm up (which I walked a ways with Dan, as he was going to get coffee) and then I knew I needed to be able to run an entire mile without stopping. I had done this on the treadmill last week, so it should still be possible. Of course, it's harder outside. It's harder to pace yourself. There are hills and wind. I was a bit cold (which is better than a bit warm) and people were out playing in their yards, thus staring at me! Still, I did that mile in less than 13 minutes. Again, a little faster than the 13:16 I did it last week. Still seems so slow to me, but it's improvement. For the remaining 1.75 miles or so, I took turns walking and running (probably more walking) and my pace shows that.
Running Goal: 1.5 miles straight
I did not have time to fit in this run this week. It's not that I am not working out. But Spinning or Combat, or core class just takes up all the time I have to spend on fitness. It will be the next run I do (probably Tuesday night) and my plan is to just keep trucking along, trying to get better with every run!