5 x 400
Here's what I did:
Tuesday: 3.13 mi run
Wednesday: 3.65 mi run
Thursday: 1 hour bootcamp + 15 minutes on spin bike
Friday: Rest! But I did 150 crunches and a total of 7 x 12 reps of various lower back exercises on my stability ball (I did all the ones featured on that site).
Saturday: 4.09 mi pace run incl. warm up and cool down
Sunday: 2.5 mile dog walk (pushed back long run to Week 2)
Week 2 Schedule:
What I actually did:
Monday: 6.22 mile long run (from Sunday of Week 1)
Tuesday: 1.56 easy miles + 45 minutes of kickboxing
Wednesday: 25 minute/2.17 mile tempo run on ice.
Thursday: 55 minutes of the super-intense beyond-boot camp class
Friday: Rest day
Saturday: Another Rest day...it was freaking cold, and my quads still hurt from Thursday. Seriously.
Sunday: 7.58 mi long run
I expect some deviation from my official plan...Hoping to stick to it exactly when other things come up is just setting me up for failure/disappointment/whatever.
Saturday, after going to see Harry Potter (good movie, but really dark-- people and creatures died on screen-- I was really surprised so many people brought their small children) and eating half my weight in popcorn (haven't gotten movie popcorn in a really long time!!) we came home, it was 6pm, dark and 17 degrees. Additionally, my quads were still sore from Thursday night and my arches were sore (wahh, I know I'm whining).
So I chose not to run. My leg muscles were sore just sitting down and standing up. Instead I did a bunch of stretching for my legs. Luckily, my super awesome husband offered to rub my feet! It felt fantastic.
Sunday, I went for my long run. My plan called for 6 miles, but I had energy from not running for 3 days. So I did a little over 7! (Also, prior to my training plan starting, my long run was up to about 5 miles. During Week 1, I did a 6 mile run when the plan called for 5. I decided to up my long run by one mile for now, giving me some added flexibility in my training - I can build up to 13 before the half if I'm feeling up to it, or I can take an extra week to build up later on, if needed).
It was about 23-25F for my run, and especially cold when my route took me through some open fields and I caught a strong breeze. At least it was sunny!
And, now, so I can include some pictures in this post... Sunday night I made cookies! I'm not sure where this recipe is from, but my mom has made these cookies at Christmas time for as long as I can remember. When trying to google the recipe, it seems there are some variations floating around out there.
Sugar 'n' Spice Cookies
3/4 cup soft shortening (butter) 2 tsp. soda
1c. sugar 1/4 tsp. salt
1 egg 1 tsp. cinnamon
1/4 c. molasses 3/4 tsp. ground cloves
2 c. flour 3/4 tsp. ginger
Mix together shortening, sugar, egg and molasses. Add dry ingredients mixed together. Mix thoroughly.
Super moist dough.
Form into small balls the size of a small walnut. Place 2 in. apart on greased cookie sheet.
Bake at 375 for 8-9 min.
Notice someone (ahem, hubby) took one before I could even photograph them!
Roll in confectioners sugar while still warm. Makes approx. 4 doz.
I made the third sheet of dough balls a little bigger than the first two; we ended up with 43 cookies.
Perfect! I had three or four last night just for quality control :)