Cap City Half : Week Two

I might sound like a broken record at this point, but hello from snowy Pittsburgh!  We got another 6 inches of snow last, so it looks like this upcoming week will be interesting in terms of training.  On a plus, last week was a great week and I crushed a few key workouts.  Here's how it went!


Monday

3.6 miles / 9:43
Nice  and easy loop around my neighborhood as usual!  It was chilly but sunny out, so it actually felt really nice.  There were a lot of people out enjoying the sun as well.

Tuesday

Rest Day!
I was originally planning on going to Beat Fitness, but Dan sent me a text and said he wanted to hang out.  So, we went to happy hour at BJ's and watched Free Solo instead!

Wednesday

5.4 miles / 9:08 pace
First official speed workout complete!  I met up with Jessie for the run after work, and Dan even joined us for the warmup.  We did 1 mile warmup, followed by 3x1 mile with a 20 second jog in between miles and a mile cool down.  The goal was to be between 8:30 and 8:40 per mile (which is 10 to 20 seconds slower than race pace), and we ended up crushing it.  Our miles came in 8:23, 8:24, 8:21.  We both felt great and had to hold back the entire time!


Thursday

Rest Day!
Thursday is my watercolor painting class at the local community college, so I just came home, ate something quickly, and got going to class.


Friday

3 miles walk
Took Selma to the park for a little hike/walk/run!  We had a great time :)  When I got home I did a yoga video and some core.


Saturday

9 miles / 10:00 pace
I ran with my girls at the Pro Bike and Run group run!  We had a great route that started in Southside, and went through Oakland and Squirrel Hill.  It covered routes that I used to take when I lived there, so it was nostalgic to run around there again!


Sunday

Hot Yoga  / 1.25 hour
I tried out Amazing Yoga for an early morning vinyasa.  It was a really hard class, plus it was heated to 90 degrees, so I was really struggling!  I made it through though, and was proud of myself at the end.

2.5 mile run / 9:40 pace
Dan and I went for a run together, and I tried out a new pair of shoes (Sauchony Triumph- love!).  It was snowing / sleeting the whole time but I was having a great time.  Plus, we ended the run with beers at OTB with friends, so overall it was a fun way to spend the afternoon.

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