My next race is the Frosty Footrace (5K) on February 27th.

Day 477 | February 7, 2011: strength

Level 1 of The 30 Day Shred with Steven.

Day 478 | February 8, 2011: 4.5 m run (6x400s) + yoga

More 400s. I think next week I will venture in to 800s or ladder workouts.

1st 400 @ 7.0mph/8:34mm	4th 400 @ 7.3mph/8:13mm
2nd 400 @ 7.1mph/8:27mm	5th 400 @ 7.4mph/8:06mm
3rd 400 @ 7.2mph/8:20mm	6th 400 @ 7.5mph/8:00mm

I did a 1-mile warm-up (@6.3mph/9:31mm), 6×400 with 2:00 minutes of recovery (@6.3mph/9:31mm), then a 1-mile cool-down (@6.3mph/9:31mm). The workout was challenging, but in a good way. I really pumped my arms during those last two 400s to help keep up the momentum!

Distance: 4.5 | Time: 41:04 | Incline: 1.0

I did the YogaWorks Beginners DVD in the evening while Steven made dinner. I definitely think Steven will be in the running for the Awesome Husband of the Year award!

Day 479 | February 9, 2011: cross + strength

I was really hoping riding the bike during lunch would help with some work stress, but it was all waiting for me when I got back to my desk. Boo. At least I took a lunch break!

Bike Time: 45:00 | Distance: 8.61 | Set on “Manual,”  Resistance Level 5.0

Getting home and doing Level 1 of The 30 Day Shred did seem to help me de-stress. A bit.

Day 480 | February 10, 2011: rest

Day 481 | February 11, 2011: strength + 5.1 m run (tempo)

During my lunch break, Steven and I did Level 1 of The 30 Day Shred.

After work, I was ready to run. What a stressful week I had. Blah.

I thought Data was going to run with me, but he chickened out, so I went on my own.

My goal was a 1-mile warm-up, 3 miles at 9:00mm, and an 1-mile cool-down. I ended up with 9:08, 8:39, and 8:22 – good enough for me! The fast miles felt good. I remembered to pump my arms, like I did during my speedwork earlier in the week.

Aww, cat paw marks!

Distance: 5.1 | Start Temp: 22° | End Temp: 22° | Time: 46:14 | Avg Pace: 9:04 | 1: 9:31 | 2: 9:08 | 3: 8:39 | 4: 8:22 | 5: 9:27 | 6: 0:55

Day 482 | February 12, 2011: 12.35 m run (3 + 9.35) + yoga

Saturday was another social run with the Grayslake Running Club. Everyone met to run, take a club photo, then eat pancakes to support the Grayslake Youth Baseball Association (we met at the Grayslake Fire Department because the pancake social was there).

Photo Credit: Matt Huber

Look at how many people showed up!!! Do you see me?

I started by running 3 miles at home, because I knew I wouldn’t get all 12 in with the club. After running my 3 (in the dark with a headlamp) I drove to Grayslake and met up with the “early” running crew. There were three waves of runners, at 7:00 am, 7:30 am, and 8:00 am. After running loops, we ran back to the starting point so more people could join.

Photo Credit: Matt Huber

Back at the start for the second wave

I had so much fun. The run felt awesome and flew by. I was full of energy, loved being around so many people, and having so many different conversations! And I kept up my pace up pretty good with the club (averaged 9:33mm for the last 9.35 miles) – another benefit of being in the club!

And Bobbi joined us! I didn’t have a chance to run with her (my group came back to late to the starting point), but we got to chat afterward.  Runs like this remind me why I love running so much! And reminds me of a link I wanted to share – The Running Peanut‘s post this week on why she loves to run with a group – check it out here.

Photo Credit: Matt Huber

Bobbi and me chatting it up with another club member!

Later in the afternoon, I did the YogaWorks Beginners DVD. I really feel like I am becoming more flexible!

Distance: 3.0 | Start Temp: 29° | End Temp: 23° | Time: 30:15 | Avg Pace: 10:04 | 1: 10:13 | 2: 10:00 | 3: 9:59
Distance: 9.35 | Start Temp: 23° | End Temp: 27° | Time: 1:29:18 | Avg Pace: 9:33 | 1: 9:41 | 2: 9:37 | 3: 9:53 | 4: 9:39 | 5: 9:22 | 6: 9:18 | 7: 9:23 | 8: 9:20 | 9: 9:37 | 10: 3:23

Day 483 | February 13, 2011: 3 m run + cross

Originally, Sunday was going to be a rest day (if you don’t count walking around the Chicago Auto Show with Steven and Erin and her husband). I just felt tired all day. But it was so nice out – in the 40s!!! – that I had to get a run in. So I ran 3 miles, then Steven and I walked 1.6 miles together.

Distance: 3.0 | Start Temp: 43° | End Temp: 43° | Time: 26:10 | Avg Pace: 8:41 | 1: 9:06 | 2: 8:39 | 3: 8:21
Distance: 1.6 | Start Temp: 43° | End Temp: 43° | Time: 28:55 | Avg Pace: 18:04

Week Summary: 24.95 miles

This was a good week, running-wise! I cannot remember the last time I got in three quality workouts (speed, tempo and long-run). I wish every week worked out that nicely!

The paces I hit this week make me think I might be able to break my half marathon PR, but we’ll see. I’d rather run injury-free than worry about breaking my PR, so I am going to be careful about how much I think over it.