2 mile warm-up jog
4 mile tempo run (goal 6:20-6:36 mile pace): 6:26, 6:38, 6:22, 6:18
2 mile cool-down jog/survival jog home
TRX workout:
2x10 single legged squats (each leg)
2x10 pistol squats (each leg)
2x10 sprinter starts (each leg)
10 hamstring curls
10 hamstring bridges
20 (alternating) bicycles
8 tapping side planks (each side)
10 atomic crunches
10 forward pendelums
STRETCH! (mini yoga session)
Perfect weather--sunny and sixties with minimal wind.
Felt pretty good. The second mile was slow, and the last mile was fast. Still trying to dial in that tempo speed. Felt a little sick after the workout, but that's normal for me with longer hard efforts.
Watched the Boston Marathon before my workout. It was motivating to see the top four women break the previous women's Boston Marathon course record (and see Rita Jeptoo finish alone). I also loved seeing Meb win for USA (though he had me worried, depending on the camera angle)!
As a note of what I have been doing since Patriots Half last year, I ran a bunch of road races (a handful of 5k's, two 10k's, and a 4 miler) with no "real" training (running and doing sporadic speed sessions). Those are all up on my blog: http://nonsequitur-box.blogspot.com/
This year, I'm trying to focus on lifting three days a week and doing yoga twice a week (even 5 minutes counts).
|