2013 disney princess half: week 7

10 miles, progression 
6 miles, easy 

I decided that going out and running 10 miles when you haven't run more than 3.5 miles for several weeks was probably a poor choice...so I just decided to run until I felt like turning around and then come home.  It was also 0°F out, so I was happy for the shorter run. 

5.75 miles/1:05:21/11:19 avg pace


Ladder Intervals 

I'm proud of myself for actually doing this...on Christmas.  I think I was inspired by the fact that it was 28°F out and snowing!  

2 mile warm up, 1 min, 2 min, 3 min, 2 min, 1 min @ 5K pace with 400m recoveries, 2 mile cool down.

Here's what they looked like (my goal pace for the intervals was 9:30 - 9:45/mi)

Screen Shot 2012-12-29 at 5.02.26 PMSome of the intervals and recoveries are a little wonky because I was trying to do math in my head while running...or sometimes I started the interval and forgot what time I had started it at so I had to guess when I had to stop.  Close enough.  

Photo Dec 25, 17 11 43
Merry Christmas to us...we love snow!!!

5.64 mi/1:04:16/11:23 avg pace


6 miles, easy

Nothing exciting to report with this run.  I just went out and ran 6 easy miles.  That's it.  

5.75 mi/1:04:28/11:13 avg pace


AM: 8 mile progression
PM: 4 miles easy

While I was almost positive I was not going to make a double workout...I did get up intending to run the 8 mile portion of my planned workout.  However, mother nature decided she's pissed off at Alaska and after only three days of reasonable temperatures, it warmed up to 40°F and is super windy.  I manged to slip on a patch of ice, and fall flat on my back.  My butt, knees, elbow, arm, and wrist all hurt.  So I decided I wasn't running.

I have also almost quintupled my mileage from last week and the week before and run more miles than I have in one week since the beginning of September.  So in the interest of preventing (further) injury...I didn't run.  

Screen Shot 2012-12-29 at 5.17.04 PM
Totals for Week 7:
Miles: 17.2
Time: 3:15:11