#mangospaw

Monday – cruising, no run

Tuesday – Day Off and we were travelling back to Saint John

Wednesday – Nice and easy 10 km run on my home treadmill, completed in a time of 58:30. I threw in a 400m hill every 2 km. It was a tad chilly in the garage but it was good to be training at home again.

Thursday – 11.3km Fartlek Ladder. Today was down as a day off but I did my Friday speed work run and then moved my Sunday long run to Saturday to avoid the snowstorm and enable my friend Cindy to run with me. The Fartlek Ladder consisted of a 2 mile warm up jog, dynamic stretches, 4 x strides at 90% effort at top speed, 2 x 200m at 14.5kph, 400m at 13.3kph, 800m at 12.4kph, 1600m at 12.2kph, 800m at 12.4kph, 400m at 13.3kph, 2 x 200m at 14.5kph, finishing with a 2 mile cool down. Stretching finished off the workout. I really enjoyed this, it was hard work but good.

Friday – Day Off

Saturday – Nice easy 19.3km long run, is how it was described on my plan. However, I would like to point out that I do not find any long run easy and it was a tad cold at -20c which was quite a swing from the plus 32c of my last run. Still, on the positive side, my friend Cindy volunteered (!) to run with me so that was great as it gave us time to catch up and chatting made the time whizz by. I completed 19.34km in 1:54:03. I felt tired at the end but very happy to have been able to complete my long run outside.

Sunday – Day Off

So, that was my running week. I really enjoyed the cruise but it is awesome to be back home again. This morning, Sunday, there was lots of snow, in the yard, after the storm and it was -28c, so very glad that I got the long run in yesterday.

Non running highlight of the week was picking my three boys up from the Mango Spaw kennel. I miss them a lot when we are away, even though I know Beth is looking after them very well. It is so good to have such snuggly whippets laid on me.