gait: Cville training week 6

Monday: 4 miles on the treadmill. 3 at an easy pace, with a little speed on the final mile. Today is President’s Day! And more snow, but a little bit warmer. I watched a cross country skier go by while running on the treadmill today.

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Tuesday: 7 miles, 1 mile warm up then 5 miles of 3 minutes faster/2 minutes slower then 1 mile cool-down. Again on the treadmill, we had a three hour delay due to icy roads and sidewalks so I was able to do the workout in the morning, which was awesome. I don’t think I could do 7 miles on a winter weeknight.

I also did an hour of flow yoga with my coworkers.

Wednesday: 3 easy miles around the Capitol Building at lunch time.

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Thursday: Soulcycle. I like free classes and cross promotional classes. So awhile back I saw Soulcycle and Target were doing free classes I signed up to go, but then the snow storm came and they were postponed. For my trouble, Soulcycle let me take another class for free at one of their DC studios. I did a lunchtime class at the Mount Vernon studio. They keep their studio pretty warm and we were going pretty hard the whole time, although my heart rate stayed in the aerobic zone almost the whole time. The class was a good workout, but I could only hear about 30% of what the instructor was saying so I just watched other people to see what I should be doing.

Friday: 4 miles. Three easy miles followed by one a little bit faster on the treadmill.

Saturday: 9 miles. The weather was beautiful on Saturday, which meant everyone was on the rock creek trail. I ran one of my usual routes backwards to increase the elevation gain and really felt the hills compared to the eight mile run I did the week before on the treadmill. But hopefully hills now means an easier race come April.

Sunday: Total rest day. I needed it.

Total miles: 27 miles, 1 hour of yoga, 1 hour of spin

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