Sunday, December 26, 2010

4 mile run

Today I did a 4 mile run.  I haven't done one n forever!  I had to push myself and at one point I thought I might puke, but I didn't. I ran 3.4 miles non-stop, then walked for .10 of a mile, then ran the last .50 miles.  If I hadn't walked that little bit I'd have a pace under 13 minutes!  WoW!  I'm bringing the pace down and I love it.

I have to admit the treadmill is helping with that.  I can't do more than a mile at a time on the TM.  It's just such a beat down!  However, the last few weeks I've been running 1 mile(at just over a 12 min mile pace!) then doing intervals the last 2 miles.  Normally I run 6.0 or a 10 min mile for .15 of a mile then do a 4.0 or 15 min mile walk for .10. That gives me a 12:30 average pace.  Not too shabby.  Sometimes at the end when I really want to push myself I'll bump it up to 6.5 or 9:13 min mile for .05, it's not far, but it's a strong "fast" run for me!!

My trainer "retired", she actually went to her real job full time and stopped training.  She put together a couple of workouts for me that I've been alternating and doing on non run days.  I know alot know more about weights and the machines now, but I still feel better knowing it's a trainer certified workout.  Next week is my Frosty 5k and my goal is to run it in less than 40 minutes.  I'd like to do in in around 37:30, but I have to compensate for the cold.  I have no idea what the weather will be like next Saturday.

1 comment:

Tara said...

Good for you on increasing your speed. It's a great feeling. Wish I could do the 5K with you.