|8||01/23/2012||45 min run||45 min run||easy walk||12 x 800|
Tuesday - 4.11 miles 47 minutes (11:26/mm). Ran in the rain near home. 2:30/1:00 ratio. Another .52 miles or so walking warm-up/down.
Thursday - 4.14 miles 49 minutes (11:44/mm). Ran on track near campus. 3:1 for first 30 then 2:1 ratio. Another .5 mile walk to warm up and down.
Friday - 3.35 miles 58 minutes walk (17:18/mm). I tried to walk easy knowing that I would run again Saturday. It was lovely out.
Saturday - 8.79 miles 1:52 (12:44/mm). 12x800 repeats. Target time based on my magic mile was 5:33. I beat that in every repeat: 5:21, 5;18, 5:20, 5:19, 5:16, 5:17, 5:23, 5:12, 5:20, 5:18, 5:18, 5:00. I felt really good about this run. Basically for every 800, I ran the first 400 in around 2:30, walked 30, and ran to the end. I was really excited that I was able to crank out that last 800 the fastest. Pace is not great because the total includes 2:30 walking between each and walking warm-up and down.
Planks - I did at least one one minute plank every day. Friday I posted on FB/Twitter that if I got a $25 donation (I got $80) I would do the PlankanHour challenge on Saturday. I did so even though some hours I got it in just at the limit and by the end my core was burning.