Sunday, September 16, 2012
Week 3 Training Plan: 9/17-9/23
Monday, 9/17: Rest Day
Goal = Long Run Day [9 mi]
Actual = 9.82 in 1 hour, 59 minutes (12:07 minute/mile pace) with a 3:00/:30 run/walk interval. Felt fabulous! Thought I was doing about 13 min/miles, yet lo and behold I was going a lot faster. There was a little chill in the air -- just right for running!
Wednesday, 9/19: Rest Day
Goal = Medium Run + Strength Training [5 mi + Stage 1/Workout B #3)
Actual = Ran about 6 miles in 69 minutes. Then accidentally did workout A #4 instead of Workout B #3. Whoops! I'll have to do B twice. Well, that just means lots and lots of squats!
Friday, 9/21: Cross Train
Actual = 40 minute walk.
Saturday, 9/22: Rest Day
Actual = 60 minute walk on the treadmill at 4% incline and ST Workout B #3. Increased my weight and felt like I worked myself hard.
Sunday, 9/23: 5k Race
Actual = 3.1 miles in 28:02 (9:02 min/mile pace). My goal was to finish in under 30 minutes. This was a PR--woo hoo!