Tuesday, March 3, 2009

Off day and more running.

Yesterday was an off day - which means that I swam in the morning and did light strength training at lunch (abs and back).

Ran intervals on the treadmill this morning. I think I could have run harder but I finished pretty strong - 10 minute warm up at a slow 6 minute / mile pace and then 5 x 5 minutes with 3 minute rest. Total distance was 8 miles in 1 hour.

The intervals were as follows:

Warm up for 10 minutes

1. 9.2 MPH
2. 9.2 / 9.5 MPH
3. 9.5 MPH
4. 9.5 / 9.8 MPH
5. 9.8 MPH (for about 4 minutes)

Cool down for 10 minutes

The official results for the 5k Run for Love has me at 19:18. I have already gone to the McMillan Running Calculator and updated my pacing (printed the page out and stuck it on my bulletin board). It says that I SHOULD be able to run a 1/2 marathon in 1:29:13 and a full marathon in 3:08:09 (That would be a BOSTON qualifying time). Maybe I will work on these next year.


Marci said...

You speed demon... i'm jelous!

Missy said...

Congrats you fastie! OH, and how is swim and lift an off day??? ;)

Judi said...

wtf was that comment you left on my blog about?


Day off for me is day off. I do nothing. My family sometimes has to send a search party to look for me.

Seriously though. I need at least one day to refresh mentally if nothing else.

BOL in New Or, and Louis. Before you know it, both events will be over.