Monday, February 28, 2011

Weekly Work-out Wrap-up



And that I did! I know an 8 minute mile isn't all that fast. But it's a first for me and I'm proud. I'm even more proud that later in the week, I pulled off a 7:49 mile. Yippee!

I'm happy to say I got my behind in the pool not once, but twice, this week. I mostly futzed around without much of a plan, but I was able to swim with my head under water with bilateral breathing which is still pretty new for me!

Because I had way too much to take care of around the house-errands and such-I wasn't able to fit in my 20 mile long run on my one and only day off this week. My overall mileage for the week was much lower than I would like. But I got 2 new pairs of running shoes (details to follow) so that's a win, right?


By the numbers:

Miles run (completed/planned): 16/31
Days of Week I Ran: 7/7
Long run:
0/1
Speed work/tempo: 2/2 Speed work completed at goal time: 2/2
Hill Work: 1
Biking sessions: 0/2
Swimming sessions: 2/2
Weights: 0/2
Days I Ate Healthfully and Sparingly: Umm..healthy? What's that? I had a hint of lime tostidoes attack ;(




Next Week:

Monday: 2 x 1200m @ 7:35, 4 x 800m @ faster, all w/ 200 m RI
Tuesday: swim, weights
Wednesday (day off): 20 miles @ 9:50
Thursday (long call): swim
Friday: 6 miles with 4 @ 8:30, spinning or bike hill intervals (30 min)
Saturday: weights (30 min), bike (30 min)
Sunday (overnight call): swim

I will be so much happier once my 3 overnight calls are in the past. I hate, hate, hate 30 hour shifts especially with the constant stress of crashing patients at any second. Thumbs down.

Quick question for ya'll: What pace do you do your recovery jog/walks at?? Do you think it matters?

6 comments:

  1. I am pretty bad at doing recovery runs. I try to keep it over a 9min/ mile but that rarely happens.
    Congrats on the speedy run!

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  2. Nice job! Overnight work sounds tough indeed.

    As for recovery, I have been walking with some SLOW jogging (like 13 min pace) if I can. I have been wondering about pace for that too and the RLRF doesn't specify so I would guess it's whatever you can do to make sure you are able to complete the next interval, no?

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  3. In college we focused on our heart rate during recovery rather than a specific pace. Always making sure it was getting below 150 before the next interval, but also trying to keep it in the 120-150 range. I not nearly as good at this now being I'm doing most of my workouts alone so I slack, but I wish I was!

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  4. awesome week! i do my recovery runs at 1-2 mins slower than anything else i do all week. usually because it's the fastest i can go. :)

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  5. Nice job Val. A sub-7 mile is just around the corner

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