Pavement Pounding - Week of August 27 to September 2

[Starfish]

Shiraz, what a great picture. A very genuine smile! Most impressed with the finish, too!

[crazycanuck]

I decided i'd go back to running with our group today. I'm going to see if i can do this every week for a while.

My legs felt alright, breathing & knee ok, bladder was fine. I'm still very slow but was happy to make it around the track! (track's 800m)

I think i ran 2km but didn't time myself.

Next week?

C

[KSH]

Shiraz... WOW! That's awesome! 1st place! How cool! We have so many amazing ladies on this board.

Congratulations!

[limewave]

Shiraz--Yay! That must have felt great to be up there on the podium

I decided if I really want to be a faster runner then I need to start doing the work. So, I'm going to start pace training. My goal is eventually to get to 8 minute miles. Right now I'm at 9:15's. My first goal is to get to 8:40. I plan to build for 3 weeks, 1 week recover, and build and so on. I'm going to do one pace run, 1 trail run, and 1 easy run a week.

Week 1
Tues. Pace Run (r=recovery, numbers=laps around track)
1@2:10--1/2r--2@4:20--1/2r--2@4:20--1/2r--2@4:20--1/2r--1@2:10
Weds. 60 minute trail run
Friday 10k

Week 2
Tues. Pace Run
1@2:10--1/2r--2@4:20--1/2r--3@6:30--1/2r--2@4:20--1/2r--1@2:10
Weds. 70 minute trail run
Friday 10k

Week 3
Tues. Pace Run
1@2:10--1/2r--2@4:20--1/2r--4@8:40--1/2r--2@4:20--1/2r--1@2:10
Weds. 75 minute trail run
Friday 10k