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Last week’s workouts + easing back into track work

A quick recap of last week’s workouts and easing back into track work. I did a short little speed session and it felt great!

Last week’s workout

M – 4 miles, 8:05 pace

T – morning workout – 6.1 miles, average 7:40 pace. This was an impromptu speed session. I started out and I could tell my legs were itching for some speed so I headed to the track. After about a 1.5 mile warm-up, I did 4×400, averaging a 6:00-6:10 pace, with 400m recovery between each, and then jogged home. It’s been a loooong time since I ran at the track; it felt great, but as a precaution, I came home and put on compression socks while I got ready. 🙂

compression socks for women

Evening workout – Back Squats + Bootcamp. I did 4 sets of 6 back squats, progressively increasing weight — 105, 115, 125, 135#. The last set was really hard, but I got it! I finished the metcon in 19:44.

bootcamp workout

W – REST. I definitely need a rest day after Tuesday’s workouts. I think what may work for me to balance running and crossfit is to run in the AM and then CrossFit at night, and then a total rest day the next day. I’ve learned that it’s really hard for me to do Crossfit at night and then get up and run the next morning. I’ll continue to play with my workouts and see how I feel!

Th – 7 miles, 8:40 pace. (I blogged about the run here!)


Sa – 9.2 mile run with my old running crew, 8:55 pace. I wanted to run 9 miles and knew I would be kind of miserable doing it solo, so I met up with my old running group. Longer runs are definitely much easier with friends! And much easier at a slower pace!

Su – 6.25 miles with Allison, 8:20 pace. I felt like I hadn’t seen Allison in forever and it was great to catch up!

Total miles: 32.7

How I’m feeling: Great! I haven’t run this many miles in a while and it felt really good. I’m working to enjoy all miles and listening to what my body is craving. I’m also starting a half marathon training program this week so I’ll continue to listen to my body and see how things go!

Side note: fall has finally arrived in Winston-Salem!!!! Day temps are in the 70s and the mornings are in the 50s. I haven’t worn long sleeves on a run yet, but they feel so good post run. 🙂 This is the Cashel top from Fabletics and I love it! I haven’t liked a lot from there lately so it’s nice to finally get something good!

fabletics cashel top

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