Just one race at a time

Rest day Yea!

Ran 5x400 at 5k pace which is 7:30 for me.  I did this on the treadmill.  One mile warm up first one 7:30 pace seemed to easy walked 100 then next one at 7:24 pace walk 100 and did the same for the third and fourth still seemed a little to easy so I did the fifth at 7:00 pace.

Here is my question for all you pros out there because this seemed to easy next time should I

a) jog not walk rest interval

b) run them all at 7:00 pace

c) walk/jog only 50 meters

d) something else I am to new to even know

Oh by the way next time I do this speed work out I will do 6 interval instead of 5

Lifted for quad, ham, calf and glute

A little bird called me at 12:00 today and said I was a slacker because I had not posted yet.  I told her that it was because I had not gone for my run yet.  Good thing for her and this blog or I might have just blown it off.

I went out and delivered flyers around the neighborhood for our trunk or treat party during my run.  So I am counting it as fartlek training, (run to the house and then post flyer) hill training (up and down the drive ways) and cross training (up and down the stairs).  I call that a well rounded work out!

3 miles today put the incline at 2% and the speed at 9:12 (what an odd pace but it is 6.5 on the treadmill) bumped up the speed for the last quarter mile to 7.0 felt good at the end.

Lifted for biceps, triceps, abs and back

Spin class – VERY HARD almost like a tempo run she called it - sustained pace I called it 60 min of “puke pace” on a hill! (ok only 45 min with the cool down and warm up but I wanted everyone to fill sorry for me!)

Lifted for quad, ham, and calf

Spin class - not as hard today

feel a cold comming on I am going back to bed

sick

still sick!