[JenRuns]

<p>Another week in the books.  My mileage was still too light, but I should be back in the 70 plus range from here on out.  I'm slowly feeling better about my fitness, but I know I need to get a lot more miles in to get the marathon endurance I need.</p>
<p> </p>
<p><b>Monday</b>:  9 easy (8:21)<br><b>Tuesday</b>:  10 rolling treadmill hills (8:03)  1 mile slow warm-up.  .5 @ 5% @ 8:30ish, .5 -2% @ 7:30ish repeated, last mile -2%.</p>
<p><b>Wednesday</b>:  10 tempo (7:33)  Great run!  3 easy, 6:24, 6:22, 6:23, 6:22, 3 easy.  Hot out, so thrilled with the run.  I usually totally fall apart trying to run faster in the heat/humidity.<br><b>Thursday</b>:  5 recovery (8:40)<br><b>Friday</b>:  3 easy (8:20)<br><b>Saturday</b>:  5k race in 19:18 for 1st Female.  5 miles warm up/cool down.  Race went really well, didn't push too hard and ran pretty even splits.<br><b>Sunday</b>:  17 long (7:43)  I was only supposed to run 16 but was really thirsty and had to run an extra 1/2 mile to hit a water fountain before I turned around.  Legs were totally fine, back was hurting after 9ish.  Coach didn't want me to push the pace at all since I raced yesterday so I ran a couple slow and then just held it around upper 7:30's to low 7:40's.<br><br><strong>62 miles total.</strong></p>
<p> </p>
<p>I'm really happy with the tempo run and 5k this week.  I try to race 5k's on Saturdays at a good, but not all out effort, to head into Sunday's long runs a bit tired, plus it's fun to run with some others!  I've been back to training on my own again, my training partner I had last spring moved.</p>

 

[CMJHawk86]

<p>Nice week Jen! You're hitting stride early.</p>
<p> </p>
<p>OK week for me. 39 total as I continue to base-build. One more week until I start doing more targeted workouts. Until then it's not really worth reporting out daily totals...I'm still just kind of doing whatever I feel like on any given day.</p>
<p> </p>
<p>I will finally return to racing this coming weekend as well...club 20k race. That should be a good benchmark to see where I am as I start more formal training.</p>

 

[Mailbox Head]

<p>Nice week Jen- especially the race/long run combo.</p>
<p> </p>
<p>Hey, Hawk- nothing wrong with a little base building.</p>
<p> </p>
<p>Decent little week for me, but likely even less worth reporting than Hawk- but I'll do it anyway.</p>
<p> </p>
<p>M-6</p>
<p>T-6</p>
<p>W-8</p>
<p>T-6</p>
<p>F-7</p>
<p>Sa-16</p>
<p>Su-6</p>
<p> </p>
<p>For 55 total.  Everything but the long on Saturday was run on the treadmill and held to 10 minute per mile pace to try to ensure I keep in aerobic zones.  Did the long run out on the local 50k course and averaged right around 9 minute pace.  Felt very smooth and strong, so even though the pace wasn't fast, I wasn't pushing it, and that probably equates to a much faster pace on a flatter paved course, so I'm happy with it for now.  Nothing even remotely important for me until June, and that's already the pace I need for that race- just have to hold it for twice as long.</p>

 

[Runninlaw]

<p>Nice week everyone!</p>
<p> </p>
<p>Jen, it sounds like the body is finally cooperating some!</p>
<p> </p>
<p>Last week again was a bit off track for me as I was swamped at work and simply didn't have time for mid-week 10 milers in the morning.  So I ended up back-loading a fair bit of my miles to the weekend.  Here's how it shook out:</p>
<p> </p>
<p>M: rest / abs</p>
<p> </p>
<p>T:  5 progressive on TM (8:40)</p>
<p> </p>
<p>W:  rest / arms & abs</p>
<p> </p>
<p>R:  6 treadmill (8:48) / abs</p>
<p> </p>
<p>F: 4 treadmill (8:55)</p>
<p> </p>
<p>Sa: 10 outside (9:04)</p>
<p> </p>
<p>Su: 17 outside (9:21) / yogalates</p>
<p> </p>
<p><strong>Total: 42 and change</strong></p>
<p> </p>
<p>I ended up a couple miles short, but was really close.  I was also really happy to hit the 17 miler.  I haven't run long in many months, so it was nice to get that under my belt.  I have 18 up this weekend and am actually really looking forward to it.</p>

 

[jebba]

<p>I have a cold, so last week was a bit of a dud, especially at the end of the week.  I did not do a long run:</p>
<p> </p>
<p>M: 3 (and p90x Yoga)</p>
<p>T: 3 (and p90x legs and back)</p>
<p>W: 7.6 with 2 x 2 miles tempo (was harder than I hoped it would be)</p>
<p>th: 7</p>
<p>F: 1 (and p90x Chest and back)</p>
<p>Sa: 2 (and p90x plyometrics)</p>
<p>Su: 2.2 (and p90x shoulders and arms)</p>
<p> </p>
<p>This week I am feeling better, but not 100%</p>