15K training week 1: Day 3 and 4

Daily Mileage: 7.1 Weekly Mileage: 10.4Overall Time: 99:00




My workout on Wednesday consisted of some "track work". Of course I do not have a track to run on, so I simulated it on the treadmill as best as I could. It was some interval work that needed to be done for me. 4 sets of 800 meters. This is the equivalent of a 3200 meter run or 2 miles. I did a 1/2 mile warm up and a 1/4 mile warm down. In between each interval I jogged/walked a 1/4 mile or 250 meters. This brought my overall total for the day to 3 miles. I pushed myself pretty hard. The workout called for me to run it at 5k pace and lately my 5k pace has been between 8 minutes and 8:30...but my college pace was much, much faster and that is where I would like to be once again....somewhere in the upper 5 minute to lower 6 minute pace...I definitely got some work to do...


I ran the first 800 at a 7:03 pace...then the 2nd and 3rd 800 I ran at a 6:58 pace and the final 800 I pushed myself and ran at a 6:27 pace. I know running on the treadmill is not the same as running outside on the roads or track, but it definitely is a great substitute for running in the extreme heat...it looks like the heat wave is tapering for at least a few days. A cold front is supposed to push through on Saturday night and the highs for Sunday through Wednesday are in the mid 80s...much more like it! It may be perfect weather for my cross country run on the 10th...






Thursday, Sept 1st....the 1st day of September and I woke up feeling like total crap. I was extremely sleepy, fatigued and felt nauseous...not a good morning. Since I needed to go get my car tag during lunch today, I totally scrapped my plans for running and thought maybe I should just substitute my rest day on Friday for today, but no...I decided after lunch that I am still going to do my run today. It isn't a killer workout anyways. It is only a 2 mile run mixed with some strength training...I figure I will do some body weight lunges, mixed with pushups and situps and then do my strength workout on Friday...that would be a good way to workout hard to not have any running to worry about and just pump some mean iron. :) 


So here is to the month of September. I finished the month of August with 65.76 miles..looking forward to hitting close to 80 for the month of September as I push myself to train for the Tulsa Run in October. I haven't made a complete commitment to run this race yet, but that is my goal.