SFHM1 week -5

So, as I mentioned, I finally managed to start to pull it together last week on the running front.

M: 10 miles super easy with the audiobook (to make up for the missed long run on the weekend) 2 hours, avg pace of 11:02. Last mile 10:19. 0.35 walking c/d.  The goal was simply to get it done without walking, and I did.

T: 1.35 mile walk before lunch. 4.30 mile walk and talk with my childhood best friend on the phone. (Approx 2 hours walking)

W (Track day with F & D) --  Warm-up: 0.7 jogging w/u to track;  3X 100 pickup w/u @ 9:28; 7:28; 7:17 per mile pace per 100 followed by 100 walk to the start line. Workout: 2 X (2 X 400; 1 X 800; with 2:00 RI) --  Splits: (1:49; 1:52; 4:31) (2:03; 2:01; 3:00 (600)); -- I took the initial 400s much too fast for how I was feeling and it pretty much killed the rest of my workout.  Hindsight. Cooldown: 1 mile walk

Afternoon 3.15 mi walking (Wednesday total of more than 2 hours on feet)

Th: 3 miles @ 30:13 (10:08; 10:13; 9:47); 0.2 walk; 0.8 miles @ 8:52/mi pace; 1.02 walk  (Total of 1 hour on feet)

F: 3 miles @ 29:54 (10:23; 9:51; 9:40); 0.36 walk (Little more than 30 minutes on my feet)

Sa: Goal? 10 easy miles with F.  Actual: 8 easy with F, last 2+ struggle on my own. (First 8 avg ~10:25: 10:17; 10:26; 10:20; 10:31; 10:34; 10:33; 10:42; 10:16); 0.23 walk; 0.29 @ 11:47; 0.2 walk; pull it together for last 1 mile @ 10:43 and final 0.2 @ 9:22); 0.52 walk c/d.  (2 hours of exercise).

Sun: 2 fast in the heat with E: 9:49; 8:42.  0.19 walking c/d. 30 minutes heavy gardening in the sun. (1 hour of exercise).

Total Weekly Mileage Goal: 40+.  Actual Mileage: 40.46.

Total Weekly Exercise Time Goal?  14 hours.  Actual Total Workout Time: 10.5 hours.  (I bailed on Bikram and a trip or two to the gym).

Even though I missed the workout time goal, I felt great finishing up this week and hitting the volume goal.  It's definitely already paying dividends.  Today's track workout was *much* better than last week's and I'm really looking forward to Friday's 12-mile long run with F, which is a good sign.  I only look forward to long runs when I think they are going to be fun and not ridiculously difficult.