10 miles on the treadmill @ easy 8:34 pace with 8x1 minute Fartlek intervals @ 6:40 pace (target 10k pace right now)
For those of you that are unfamiliar with the word Fartlek, here was the definition I included with my fartlek post from last November:
- An athletic training technique, used especially in running, in which periods of intense effort alternate with periods of less strenuous effort in a continuous workout.
- A workout using this technique.
Fartlek intervals are my favorites at the start of a training program or for getting back in running shape because:
- They break up the monotony of a run (especially on a treadmill)
- They are great for improving overall running fitness and getting your easy/base pace at a faster speed. Before you know it, what once felt fast, starts feeling easier and easier.
- They are just enough to get your legs awake to the idea of speed without doing too much too soon.
Happy and Thankful
This week I'm feeling an overwhelming sense of gratitude, happiness and abundance. So much to be thankful for. The small things really. The everyday things that are so easy to take for granted. Just a few things that I'm feeling rich with:
- The ability to run. Oh, such a blessing. And one that I DON'T take for granted. After a serious hamstring injury back in August 2010 (the reason for starting this blog), I know that every day that I am out there running strong and improving, it is a gift.
- Some of you know that after my 8 mile recovery run on Sunday, I felt a ripping feeling in my left foot. Both of my feet were feeling awful. This scared me. But after a day off on Monday and a light 6 miles yesterday, I am feeling strong again. I am so thankful that A. I was able to pull back and listen to my body. and B. It wasn't anything serious but just my feet saying "I need a break. Gee, lady you just ran 12 miles @7:36 pace with the last mile @6:53 on impulse. Take a day off already!!"
- Wine, pasta, and salad. Wine. Did I say wine? I don't drink very often during training. Maybe once a week if that but tonight I'm enjoying some wine and it is so good.
- My husband is home from work tomorrow and we get to have a family day before Christmas.
- This time with all of my kids home from school can be crazy but I'm really soaking up this time I have with them. We've been sleeping in, making gifts with clay, watching movies, using our imagination and so much more. Oh, and fighting like freaking crazy!! Don't let me make it sound like all roses. :) Plenty of eyepoking hours that make me wish for routine if I forget to savor the moments with them.
- If you don't count the feet hurting this week, I'm feeling stronger than ever with running. My body is responding so well to the higher mileage and I'm so excited to see where this season takes me. I feel myself starting to fly like never before. The mental stuff that help me back before is GONE!
- Thankful for my home, my husband's job, and that we can provide for our children. So many people are struggling right now and I'm so thankful for what we have.
- Gingerbread houses, Christmas movie and cuddle time with my family tonight.
- I am planning on catching up on blogs soon...I'm so behind
- Oh, and a new favorite wine that is under $20:
|Found this pic on google and it led me to a great new blog, The Reverse Wine Snob, about good wine under $20. Well, I only scanned the first post I saw but it looks promising.|
1. What special things do you have planned for this week? Do you celebrate Christmas?
2. Do you have a favorite $10-$15 dollar wine??