Good evening all,
I am a day behind in blogging about my run so here are the details. We have VBS at church this week and I am doing the music and other "various" parts. Monday morning I did my speed work out. I am following a 9 week plan this time that has me running 4-5 days a week AND I am trying to be more diligent about the cross training and core muscle strengthening.
Anyhow, I ran a variety of distances at ever increasing speeds and hit every target. My 1200 was under my PI (Pace Interval - half maerathon target pace of 11:00) by 25 seconds. The 2x800's averaged out 5 seconds under my CI (Cruising Interval my 10K pace (target) of 10:00) and my 4x400's averaged out 6 seconds under my SI (Speed Interval my 5K pace of 9:30). I felt great afterwards and added enough to get a total for 4 miles in.
Today I did core muscle training and realized that the muscles above my waist suck. I did intervals of jack knives, planks, and push-ups. Over the course of this training regime I will be throwing in swimming as well.
Tomorrow is a Tempo type training - 2x 2 miles at my PI and then 4x200's S (Strides - starting out slow and building to 90% of a full sprint and hold it for 10 seconds, then backing off to a walk to recovery). We'l;l see how I hold uop and I will give a full report tomorrow or Thursday.
In Him.
Romans 8:31
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