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This week was quite the struggle because we were hit with an ice storm. I had to run all of my training on the treadmill which was not my favorite thing ever. I adapted my speed workouts because I do not trust myself with sprinting on my treadmill for 200m, nor did I have the mental capacity to try to figure out all of the math.
Week 3 GE Appliances Kentucky Derby Mini Training Recap
Monday – speed workout – 3.8 miles
- 1 mile @ 10k effort, 2 min rest (8:29)
- 5x200m – skipped these
- 1 mile @ 5k effort (8:03)
- warmup and cool down
Tuesday – 32 min treadmill run – 3 miles @ 10:54 pace
Wednesday – off
Thursday – speed training – 5.22 total miles
- 2×800-600-400-200 with 200m walking rest in between
- 3:37-2:38-1:38-40
- 3:43-2:42-1:49-42
- warm up and cool down
This took so much time to plan out because I had to do it on the treadmill because of the snow and ice. I wrote out exactly what mileage I needed to run and walk during. I just made my best guess in terms of pace on the treadmill and adjusted as I was comfortable. When I finished and did the math to figure out my paces, I was actually pleasantly surprised.
Friday – 30 minute treadmill run – 3 miles @ 10:18 pace
Saturday – 70 minute long run (technically 68:13, don’t come for me) – 6.53 miles @ 10:26 pace
I was so tired of the treadmill and couldn’t fathom another 70 minutes on it. So I bundled up and went outdoors to risk the ice and snow. I went pretty slow until I felt confident with my footing.
Sunday – off
Join me for another 15 weeks of training!
