R’n’R NOLA Training – Week 7

ROCK ‘N’ ROLL TRAINING – WEEK 7
24.5 Goal Miles; 24.5 Actual Miles

Monday, 01.23.2012
Stretch & Strengthen Scheduled
Rest Day

Tuesday, 01.24.2012
4.5 Miles Scheduled
4.52 Miles / 47:51 / 10:35 Average Pace

Wednesday, 01.25.2012
8 x 400 Sprint w/400 Jog Scheduled

Sprint 400’s – 1:39, 1:39, 1:42, 1:39, 1:41, 1:42, 1:42, 1:38
Recovery 400’s – 2:53, 2:52, 2:49, 2:57, 2:57, 2:57, 2:54, 2:53

Thursday, 01.26.2012
3 Miles Scheduled – Swapped with Friday
Rest Day

Friday, 01.27.2012
Rest Day Scheduled – Swapped with Thursday
3.01 Miles / 27:01 / 9:00 Average Pace

Saturday, 01.28.2012
4 Miles Scheduled
60 Minute Elliptical – 4.00 Miles

Sunday, 01.29.2012
9 Miles  Scheduled
9.01 Miles / 1:19:30 / 8:50 Average Pace

This is a new PR for me!!!  I honestly don’t know where the awesomeness came from…but I wish I could bottle it up for future use!!!  I felt great the entire run…remained positive the entire time…and felt like I could finish a whole half marathon at this pace! 

Mile 1:     8:45
Mile 2:     9:03
Mile 3:     8:49
Mile 4:     8:32
Mile 5:     8:48
Mile 6:     8:33
Mile 7:     8:44
Mile 8:     9:16 (Water Stop)
Mile 9:     8:56

Sporting my RUN LA tee!

5 Weeks to Go!

A peek at this week’s training:

 

 

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