thanks & run report

January 18, 2017

Thank you so much for your supportive and helpful comments on yesterday’s post!  And check out Laura Vanderkam’s thoughts on the topic, too.

So, this was my 2nd week of running with my online coach, and I do feel like I’m making some progress.  More than I was making on my own anyway!

note:  the coach suggested I aim for negative splits in my maintenance runs.

the schedule

Monday – Maintenance run.  5 mi total.  Splits: 10:16, 9:58, 9:56, 9:23, 9:09, average 9:45/mi.  52F (miracle).  5 min leg strengthening routine.

Tuesday – REST

Wednesday – Tempo run.  5.29 mi total.  1.5 mi warmup at 10:41/mi.  20 minutes tempo:  8:38/mi, 8:44/mi, and 9:0/mi for last 0.29 mi.  Cooldown 10:40/mi.  68F.  5 min core routine.

Thursday – REST

Friday – 5 mi on the treadmill at hotel (Durham).  Speeds 6.0 – 6.7 mph.  5 min leg strengthening routine.

Saturday – REST

Sunday – 7 mi long run.  9:48/mi average, splits: 10:25, 10:07, 10:03, 9:37, 9:33, 9:34, 9:18.  72F.

Total = 22.2 mi

Yep, this new schedule has more rest than I used to take.  Quite honestly . . . I kind of love it!  I think I want to make 2 days completely off per week my new normal.  It’s actually really nice not to get up ridiculously early every single day.  And once I have my day-off-per-week I may get rid of another early morning . . . we’ll see.


  • Reply Valerie March 10, 2019 at 7:09 pm

    Congratulations on your new work/life balance approach – love the idea of 4 days a week!! Good for you 🙂

  • Reply Marie March 10, 2019 at 7:09 pm

    More rest in running and in life, sounds smart to me! I’ve been trying to negative split my maintenance runs too, this gives me some confidence that it’s not ridiculously overly ambitious. 😉

  • Reply Ana March 10, 2019 at 7:09 pm

    More sleep sounds awesome. I’m not training to run, so its very different I know, but I really am seeing more results from working out INTENSELY 3-4 days a week compared to moderate intensity 6 days a week that I did for years and years.

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