Twas a slow week

I did not run as far as usual this week -- only 10.7 miles total. Wednesday was an assessment day so I did not get my usual 55 minute workout. Friday is always a short workout day because of the nutrition session, but I was 10 minutes late so I only had a 20 minute workout. Not good for the overall miles this week but perhaps the ole body could use the time as an extended recovery...

So today I wanted to make sure I got in a good session. After going to Weight Watchers where I weighed in down -3.6lbs (sweet!), I did 3:2 interval training for 55 miuntes for 3.5 miles. My run segments averaged 12.20 mi/mile. My last three intervals were around 11.40 which was very cool! 619 calories burned! Yay!

So the next week will be tapered a bit since my 5K is next Sunday. I am looking forward to seeing what my time will be! But for now, it is time to get ready to go to a friend's graduation from Nursing School at Loyola in Chicago. See ya!

Assessment Day

So today, the first 20 minutes of our workout time was an assessment to see how we are progressing. The last one we did was about 4 weeks ago. Good news! I have lost 10 pounds over the last four weeks! Yay me! And my flexibility has improved as well as my sit-up and push-up counts. It is nice to see the results of all the labor, right?

Then we had to see how far we could run/walk in 30 minutes. So I decided to do 3:2 run intervals. I clocked 2.21 miles in 30 minutes. That is faster than my pace for my last 5K but had I gone the full 3.1 miles it might not have clocked under 40 minutes -- my next goal. So I figure to run a 5K below 40 minutes, I have to average a pace of 13 min/mile or better. So I have to run between 4.5-5.0mph to reach that goal on May 22nd.

So I am placing my assessment in the 'win' column! And this Saturday, I will see how well I can meet the 13 min/mile goal on my practice run. May 22nd is coming up fast!