|River of No Return Endurance Run 25k|
A quick recap of the past two weeks...
Week 6Monday: OFF. Upper Body weights (30 minutes) and Yoga Abs (10 minutes)
Tuesday: 3 miles easy (3.0 miles, 9:18/mi) and Take 10 Yoga AM (10 minutes)
Wednesday: 6 miles easy (6.0 miles, 9:33/mi) and Jasyoga: How to Warm-Up (12 minutes)
Thursday: OFF. Early morning flight to Pittsburgh, PA with Paul for a quick 2-night stay to see Tom Petty and the Heartbreakers in concert. No exercise other than walking around airports and Pittsburgh. Switched Thursday's scheduled workout to Friday because of travel day.
|Tom Petty concert!|
Saturday: 12 miles long run (12.1 miles, 9:49/mi) in Pittsburgh. Flew back to California
Sunday: OFF (flaked on a scheduled 4 mile run. I was tired).
Total Weekly Miles: 26.8 miles (4 hours, 11 minutes)
Total Cross-Training/Prehab: 1 hour, 2 minutes (not a good week for this!)
2017 Miles: 527.8 miles
|Idaho Bird Camp - the Sequel|
Tuesday: Tempo Run--2 miles warm-up, 4 miles at 8:35/mi (goal marathon pace), 1 mile cool-down. I asked Coach Becki if she wanted me to run the 4 miles with an average of 8:35/mi for all 4 miles or if she wanted me to hit 8:35/mi for each mile. I asked because of the rolling hills on my usual routes around home. I can get pretty fast on the downhills and slow on the uphills. She told me that average is good, but I really should try to hit the pace for each mile to get used to how they feel. With that information, I decided to run the tempo miles on the track. Tempo miles: 8:34, 8:33, 8:32, 8:07 (7.1 miles, 9:15/mi). In the afternoon I flew to Salt Lake City to begin my Idaho Bird Camp adventure (the sequel-2017).
Wednesday: It was supposed to be an off day, but I ran 3 easy miles with Tina before we started our drive to Challis, ID (3.0, 10:22/mi).
|Oiselle sweep of the |
Overall Women Masters--I got 3rd!
Friday: 4 mile shake out run (4.0 miles, 9:28/mi) and 1 hour Bird Camp Yoga.
Saturday: River of No Return Endurance Run 25k. My longest trail run/race ever. Very hot and very steep (3500 feet elevation gain in 4 miles) and my lungs aren't used to running at elevation. It was a tough run. Official time: 3:05:33 (11:57/mi). 3rd place female, overall masters.
Sunday: OFF. Lots of walking in airports as I traveled home.
Total Weekly Miles: 39.1 miles (7 hours, 42 minutes)
Total Cross-Training/Prehab: 1 hour, 5 minutes (I need to get back in the habit!)
2017 Miles: 567 Miles
|Until next year!|
love love love! more about camp! lol :) I love the Oiselle sweep :)ReplyDelete