Three of 5 runs done this week – but they were three GREAT runs so I’m okay with missing the two shorter runs I was gonna do. I also did a strength training at the gym but no spinning or swimming this week. I’ll have to work on that.
Monday – intervals – this week (and last) I added a 2 km warm up before I started the intervals. An online running friend suggested I do so in order to be sure that my muscles and breathing were warmed up before I started the intervals. Hopefully this means I won’t be injuring myself. So 2km warm up and then 6 km of intervals (running a km and then walking about .22 of a km)
Tuesday – weights – did this!
Wednesday – On the schedule was a “hard tempo” run – so a warm up, 20 minutes at a fast pace and then a cool down. It was hot and humid all day AND I went to the TFC game with my dad and I STILL got the run in. At 10 pm. 🙂 Don’t tell my mom, she freaks out a little when I do that. 6.3 km.
Thursday, Friday and Saturday were all rest days 😉 Thursday was planned to be but I had hoped to get a short run in on Friday and Sunday and do a “race sim” run on Saturday. Well, I did the race sim run today and didn’t do the short runs.
Sunday – race sim run – 9.5 km easy and then 5.5 at half-marathon goal pace PLUS 20-30 seconds. So my goal pace for a 2:30 half is 7:10 or thereabouts. So the goal pace today was 7:40 – 7:50.
My easy pace started off around 7:53 and 8:00 per km but the heat and humidity and running in the sun in Tommy Thompson Park (aka the Leslie Street Spit) got to me and the last few kms were between 8:14 and 8:29. (Plus the walking parts too which add to the average). It was actually so bad that I drank all my water during the 9.5km portion and stopped for about 5 minutes at the lighthouse while I waited for the temps to drop ’cause it looked like rain clouds were rolling in:
So, thankfully, for about 4 of the last 5 km I ran in the cool cool rain. And at a 7:35 min/km pace 🙂
Yippie!
Okay so last week I only ran on Monday for about 7.7 km (warm up and intervals) and this week was:Monday: 8, Wednesday: 6.3 and Sunday: 15 so a total of 37 kms. And 219 km away from Toronto and right on the verge of downtown Greater Napanee. The area was settled in 1784 and incorporated in 1854. The town’s website has a few driving tour options to explore.