last week’s . . .

October 18, 2016

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):

weekend planning method that seemed to work!


  • Reply Omdg March 10, 2019 at 7:10 pm

    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. 😀

  • Reply outsource data entry March 10, 2019 at 7:10 pm

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