Week of Jan 19-23

I know I haven't been posting as I would have liked but I don't have the time to run at night and then write about it when some nights I get home pretty late. This week should be better since I have the week off from work. So instead I will give you my weekly update this time.

Tuesday I ran at the Dome again where I started with a 3k warm up and then continued with 2 sets of 3k at my tempo pace which this time was a 5min/km then did another 3k cool down for a total of 12.75k It felt good but I may have to change my pace a bit I'm still playing around with that.

Wednesday I had a 15k run in my schedule so I went to the RR after work and was happy to have a running partner for that night as 1. it is dark at night still and 2. I don't know too many 15k routes but we worked it out and took a few extra loops where we needed to and it came to exactly 15k, we averaged a 5:09 pace, I think I may have to slow that one down a bit because the next night is another hard run.

Thursday I have my clinic night with K2J and we do our hard speed workouts. I did a nice 3k warm up followed by 2x 1600m speed at a 4:30 pace, then a 5 min break. Next was 4x 800m speed at a 4:30 pace, then another 5 min break. Finally 4x 400m speed at a 4:15 pace and then a nice 2k cool down. Like I said a hard run night.

Friday I was supposed to do a 7-9k easy run. I got home and didn't feel like going outside for a run so I decided to run on the treadmill instead. I have no idea what equivalency a treadmill is for pace compared to my Garmin, so I played around with it a bit and even looked on google for some ideas but in the end I found I forgot to switch it over to km from miles and so I ended up running 11.26k at a 5:15 pace. Oops!

Now we are on to Saturday. I started my hills today, found a nice hill that is almost exactly 500m going up and going down. I also found a good place to park that is far enough to give me a decent warm up and cool down. I ran a 2.2k warm up then 4x hills (up and down continuously) at a 5:15 pace then a 2.3k cool down for a total of 8.5k This weeks total distance came to 70.28k

Now I can take it easy before my long run tomorrow morning.