5 miles & Confession

Confession: I ate a bowl of cereal at 1:30 AM when I was half asleep. I don’t think I’ve ever eaten in the middle of the night even when I was heavier, but I woke up and felt like I could eat my arm. I had to run in 4 hours and I can’t eat right before I run so I figured it was justifiable 😉 I woke up right at 4:45 and made my way to the gym in the freeeezing cold. John walks me to the subway on the mornings I go to the gym, and I think it’s the sweetest thing ever :). I’m easy! I wanted to do a 5 miler which is the longest I’ve done in 2 weeks since hurting my knee, so I went with an interval run so I could build my speed back up. This is one of my favorite interval workouts and can be adjusted to any speed:

Incline: 1.0

  • 00:00 – 05:00: 4.2 mph
  • 05:00 – 07:00: 6.3 mph
  • 07:00 – 09:00: 6.5 mph
  • 09:00 – 11:00: 6.7 mph
  • 11:00 – 13:00: 6.5 mph
  • 13:00 – 15:00: 6.3 mph
  • 15:00 – 20:00: 4.5 mph
  • 20:00 – 22:00: 6.4 mph
  • 22:00 – 24:00: 6.6 mph
  • 24:00 – 26:00: 6.8 mph
  • 26:00 – 28:00: 6.6 mph
  • 28:00 – 30:00: 6.4 mph
  • 30:00 – 35:00: 4.4 mph
  • 35:00 – 37:00: 6.5 mph
  • 37:00 – 39:00: 6.7 mph
  • 39:00 – 41:00: 6.9 mph
  • 41:00 – 43:00: 6.7 mph
  • 43:00 – 45:00: 6.5 mph
  • 45:00 – 50:00: 4.2 mph
  • 50:00 – 51:00: 7.0 mph
  • 51:00 – 52:00: 6.9 mph
  • 52:00 – 53:00: 6.8 mph
  • 53:00 – 54:00: 6.7 mph
  • 54:00 – 55:00: 6.6 mph
  • 55:00 – 60:00: 4.2 mph
I only had time for about 50 minutes, so around 36 minutes I stayed between 6.4-6.8, and then the last half mile I sprinted between 7.0-7.5. I realize this is not really sprinting to most runners, but I’m still slow so don’t judge me. I finished 5 miles in 49:16 and felt amazing! No knee pain at ALL! She’s back 🙂
Had another bowl of oatmeal deliciousness with an added 1/4 cup pumpkin, and my TJ’s pumpkin coffee with skim & splenda.

mmmmmm

Then I made another cup to bring with me on my chilly 2.3 mile walk to work. I walk at about a 4.0MPH pace at all times. I’ve always just been a fast walker. Plus, I usually have to pee and/or am running late. This means I’m usually sweaty, or my hair is a mess. Here’s me power walking on the GW Bridge:

action shot

Tuesday night= strength training class after work, then RACHEL ZOE PROJECT! (and lots of homework.)

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