gait: Cville training week 4

Monday: 3 miles on the treadmill

Tuesday: 3.8 miles. I ran during my lunch break down on the National Mall. There were some puddles and a huge mountain of snow in front of the Capitol Building, but overall good running. I did a mile warm up and a mile cool down, with two .75 mile speed sessions and a .25 recovery in between them. I aimed to run under an 8:30 pace, but ended up at 8:48 and 8:49… clearly some work to do there.

I also did an hour of flow yoga after work. My abs are sore today, not sure if it is from the running or the yoga.

Wednesday: 3 mile easy run on the treadmill

Thursday: Crafty Runner weight lifting plan. My legs didn’t feel near as tired this time. I am either getting stronger or I did lift enough… or both.

Friday: 3 slow miles in the morning. Loosening up the sore muscles from lifting.

Saturday: 8 mile long run. I finally made it back to rock creek park. Its always fun when you see black bears on your run (that are at a safe distance behind a fence). I had around 300 ft elevation gain during my run, the race has 800 ft elevation gain, so some work to do there. As I was running through Dupont circle towards the end of the run a random man called me Stephanie Prefontaine. Now I know I didn’t look anywhere as fast or smooth as Prefontaine, but it still made me smile and gave me a boost for the final mile of my run.

IMG_2253

Sunday: Rest day

Total miles: 21

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