M – 5 easy/relaxed miles, ave pace 10:25/mi, ave HR 159, 75F (felt cool compared to the usual 79F)
T – barre3 30 minute ‘workout of the week’
W – speedwork! 5 mi total. 6 x 400m with 400m recovery jog between each. Interval paces: 8:04/mi, 7:28/mi, 7:34/mi, 7:44/mi, 7:30/mi, 7:36/mi. I was aiming for ~7:30 per mile so I was pretty happy with these! HR was up in the high 180s during intervals / 160ish for recovery. 79F.
R – rest
F – 6 mi “long” run (was supposed to be 8, but I didn’t start early enough and decided 6 was okay for a pre-training week). Slow & relaxed – 10:47/mi average, ave HR 160, 79F
S – 4 mi, 9:57/mi ave, HR ave 162, 79F as usual
S – 40 min barre3 workout
Seriously I can’t wait for it to cool down. It’s happening so slooooowly though. Getting impatient as usual.
Meals: (actually these are from this week, but I think maybe I will be retrospective in the future!)
M – leftover fried chicken / mac ‘n’ cheese / salad
T – sautéed shrimp, sweet potatoes, green beans
W – tacos (made with ground turkey / spices)
R – leftovers – taco bowls with rice for kids; taco salads for grownups
F – S – will report back!
Jonathan Safran Foer’s Here I Am. I’m ~70% done! Thus far I love this book. It is deep and raw and has made me think.
Fave podcast of the week: Mix from All Songs Considered – I loved almost every song in this All Songs Considered episode!
PlannerPic: (from my shubox_plans insta):
Those are some pretty fast intervals! Hey just wanted to share since I don’t have a blog anymore– I ran 10 miles this week! This is the most I’ve done in one week in 9 years. 😀
Very nice calculating. Thank you very much for publishing, it is very interesting to explain everything…