WWS

Last week's run were all completed successfully!

• Tuesday - 3.11 miles in 34:02 (10:56 pace)
• Wednesday - 7MM in 8:17, half mile warm up and cool down
• Thursday - 2.04 miles in 20:39 (10:07 pace)
• Sunday - 4 miles in 42:06 (10:31 pace)

I ran Saturday's run on Sunday due to a pretty serious hangover. It was a stressful weekend.

Here's what this week looks like:

• Monday - 3.5 miles
• Wednesday - 7MM week 4
• Thursday - 2.5 miles
• Saturday - 4 miles

I need to start incorporating sprints into my workouts to help get my mile time down! Maybe I'll turn one run a week into a fartlek. Heh, fart.

7MM - week 3.

Well, not as good as week one, but still pretty good for me. I ran the mile in 8:17. It probably didn't help that I ran right after waking up from a nap.

I think in order to get faster, I have to do more interval workouts. I'll get on that, stat.

As the week is finishing out, I have met all of my goals! I did all my runs, with the exception of today's 3.5 miles which hasn't happened yet but it absolutely will.

Thursday's run was 2.77 miles, completed in a little over 26 minutes. I was sitting at a 9:34 minute/mile pace. Doing speed work has been awesome. It hasn't felt too awesome all the time, it's definitely hard but it's nice to be challenged and to switch it up.

Friday's dive was a damn good work out, as well. I was scrubbing the walls and boy, was it tough. My legs were getting worked from kicking to keep myself up to scrub the upper wall area, my arms were worked from scrubbing the shit off. My core was definitely getting worked out, too.

So cheers to the end of a great week of runs!

7MM - week one.

Not too bad for my first week. In fact, I'd say it was great (minus the fact that it was a little toasty outside for my liking). Here's the breakdown:

• warm up - .5 mile jog, 5:14, 10:28 min/mile pace
• mile run (which ended up a tad longer due to an accidental err in my planned route) - 1.08 miles, 8:43, 8:04 min/mile pace
• cool down - .5 mile jog, 5:13, 10:28 min/mile pace followed by a quick walk around the block

Dude. 8:04. That is my fastest mile in my life I think. It was hard. Especially with the heat. But I did it. Wee! Now to just shave 1:04 off...

I managed to run again tonight. I'm going to try to get a run in every day this week, except maybe Friday. I'm diving at work that day and it's a workout in itself. Tentatively, I have this planned:

• Tuesday - three miles with the man, followed by dinner
• Wednesday - my first 7MM one mile run
• Thursday - 2.5 miles
• Saturday - 3.5 miles

So all fairly short runs, but still getting a semi-decent amount of weekly miles in.

I did two 1.22 mile loops around the neighborhood tonight. It was really windy and spooky outside, so I brought a canine unit for backup. Thanks to him, my pace for the first loop was kickass. It took me 10:57, setting me at an 8:58 min/mile pace! Holy cow, that is terrific for me! The second loop I slowed down for and made it in 13:17 (10:53 min/mile pace), setting me an overall workout time of about 25 minutes and an average pace of 9:58.

I'm glad I went. I napped on the couch when I got home, which is something I seem to do almost every day lately. When I woke up I ate leftover fried fish and it was at that point that I decided I should go get moving for a bit.

When I got home, both my pup and I got bathed and now we are in bed. Glorious.