|Oiselle runners swept the 3000m Steeple. |
1st, 2nd, 3rd. Last hurdle before final 100m.
Base-Building Week 3 RecapMonday: Off. 50 minutes of Cycle Class in the morning and a 30-minute Yoga: Core video in the evening.
Tuesday: Easy 4 miles (4.0 miles, 10:08/mi) with Dani and Dana. Followed run with a one hour personal training session. My trainer killed my upper body! Jasyoga Workout Day Warm-up before run. I traveled to Sacramento for work. In my hotel room I did a 30 minute Dirty Dozen video and a 30-minute Yoga: Stretch video.
Wednesday: Easy 4 miles (4.7 miles, 9:15/mi) + strides/drills. After my run I did a 30-minute Yoga: Balance video.
Thursday: 2 miles easy, 2 miles =(6 x 1 min strides, 2 min jog), 2 miles easy. My goal was to run the work segments with 7:00/mi pace. Oh boy, this was harder than it looked on paper. My six segments: 7:06/mi, 7:06/mi, 7:01/mi, 6:56/mi, 6:38/mi, 6:50/mi. Total for the run (6.0 miles, 9:23/mi). Before my run I did a 30-minute Yoga: Flow video.
Friday: Off. 30 minute Tabata class, a 20-minute Yoga: Flow video, a 30-minute Barre Leg video and a 1-hour TRX class. (Friday off work :) )
Saturday: 8-9 miles long run (10.0 miles, 9:19/mi). We were at the beach all weekend and it was so nice to run long next to the ocean. Before my run I did Jasyoga's Align Your Stride and after I did Quick Post-LR Reset. Right before nap time I did a Yoga: Relax video.
Sunday: Easy 4 miles (4.5 miles, 9:11/mi). My legs were tired from the day before (In addition to long run miles, we walked a lot. Beach Soccer tournament was a little over a mile away from our hotel). I also did 30 minutes of Yoga videos.
Total Weekly Miles: 29.2 miles (4 hours, 35 minutes)
Total Cross-Training/Pre-hab: 6 hours, 50 minutes
2017 Miles: 436.3 miles
Now that I'm back to training, I've rejoined the training link up on Eat Pray Run DC. See the link up HERE
Great week! So much fun that you got to watch all those awesome events. I loved seeing the pictures. I'm so excited for you, lady!ReplyDelete