5K and Couples Workout

I re-ran my 5K yesterday (pretty close to one month after my first 5K time trial) and I was pretty happy with my one month progress. January 14th, I ran the 5K in 25:33... February 13th, I ran it in 21:22! So I dropped 4:11 in one month - and I felt like I could keep going at that pace for a few more miles... which was really weird since that's about a 7:07 minute mile!Now if you missed the Crossfit segment on Thursday, we explained the McMillans Calculator... it's a fun tool where you choose a distance you've run, enter your time and it estimates the time you could complete pretty much any distance you want. So based on my 5K time - I could run the Brookings marathon in 3 hours 28 minutes. Which would be really cool, but I of course did do the 5K indoors on a tredmill - which means no hills, corners or any other element that would be encountered during the race... so there's still a lot of training to be done.

This morning at Crossfit, we did a "Lovers Workout" for V-day.

200 Kettle Balls

200 Lunges

150 KB

150 Lunges

100 KB

100 Lunges

So you do half of each section - your partner does the other half - it was pretty fun and we were done in 20:18 - have to love those shorter workouts!

Here's a layout for this week as far as training goes: (my plan on the left - straight running plan on the right)

Mon: Swim Endurance Workout - 12 mile run

Tues: Crossfit - Cross train

Wed: Crossfit or Endurance Workout - 3 mile run

Thurs: Crossfit - 5 mile run

Fri: Off - 3 mile run

Sat: Crossfit - Off

Sun: Running Endurance - 6 mile pace

Happy Training!

~JR