It was a pretty good week overall. The long run on July 28th was tough. It was hot and humid in SoMD, and we made the mistake of running in the early afternoon heat. My pace was slow. I finished in 1:15:36 which works out to be 10:48 min per mile. I love the Jeff Galloway run/walk philosophy. Over the past few years I've changed my approach, but overall have stuck with the run/walk method. In this particular run I did 12 min run/1 min walk.
Tuesday and Wednesday Nick and I biked to work. It works out to be 14.6 miles round trip. We are trying to add this healthy habit into our routine as much as possible. And it fits perfectly into my training plan :) We had beautiful days to bike in. The mornings were in the 68 degree range and traffic was pretty light. It's fun to be able to say that my day started out with a bike ride into the office. It has also given me the opportunity to inspire others to do the same. There is now a guy in the office who bikes in a few days a week as well, and a woman who always says she wishes she were able to.
Thursday was the best running day of the week. The dreaded "speed workout". I have been running for approximately 3.5 years and have refused to do speed work until this past February. I always said I was fine with being slow, steady, and strong. Nick was finally able to convince me to do it and my fitness level has soared since then. I went from averaging 10:00-10:30 min per mile to 9:00 or less. Now I feel steady, strong, and "speedy" :) In this weeks' workout I did 10 repeats on the treadmill where I went for 1:00 min at 8 mph pace. This works out to be approximately 200 meters on a track. I warmed up for 10 min. During this time I walked for 7 min at an incline and then did a light jog for the last 3 minutes. I love the length of the 1:00 min repeat. It's long enough to be tough, but anyone can do anything for 1 min. In between repeats I rest by walking for 1:15 min. During the last two repeats I bumped up my speed to 8.5 mph. I did a short 5 min cool down walk and stretch. I think next time I'll be cutting my rest time down to 1:00 min.
I did a second long run this week because I didn't want to go two full weeks between long runs. I did 8 miles yesterday. It was a really good run. Nick, Sarge, and I left the house early to beat the heat. We did a loop of flat roads and some rolling hills. There was one real tough hill, but I'm happy to say I didn't slow down much on it. At the top Nick made me do 10 seconds of speed to get my legs turned back over. I whined about it, but it worked. While running I was able to bring my heart rate back down after the hill in just a few minutes. I felt pretty good about that because I was definitely working hard to get my butt up the hill. I did 12 min run/1 min walk and finished in 1:21:05 which was a 10:08 min per mile pace.