Workouts From The Week + Cooldown Walks + Love My Running Shoes

Lots of notes today before getting to my workouts from the week:

First, you should know that I’m not looking forward to the lack of early daylight over the next few weeks now that we changed the clocks. I know it’s short-lived, but still.

I’m noticing my easy effort pace when running outside is getting faster without trying, which I attribute to my winter treadmill running workouts. All of that speed work plays a role for sure. These days, I do find that I like to run at an easy effort outside and then put the real running work in on the treadmill. I’m curious to see if I decide to run speed workouts again outdoors as the warmer weather approaches and I spend more time running outdoors. We shall see.

I’m still over here loving the Brooks Ghost 12. They are so incredibly comfortable. Super cushioned with the right balance of firmness too. I also really like the toe box and how the lace area doesn’t put pressure on the tops of my feet. While I don’t feel I am as nutty about my running shoes and feet as I once was, it’s possible I can say this because the running shoes are that good, leaving me nothing to complain about. I owe the Rangers fan in my life all the credit for getting me to switch to Brooks. 🙂

brooks ghost 12

Recently I mentioned that I’ve been making sure to build in enough time for  cooldown walks after each run. My body needs that cooldown time (in walking form, not easy running as a cooldown) both mentally and physically — I really do feel the positive difference in how I feel for the rest of the day. Also, I can tell when I’ve hit 5 minutes of a cool-down walk after running without even looking at the time.

Without fail, it’s always exactly 5 minutes into my cooldown walk when I notice I suddenly get cold. I asked Laura why this is, and here is what she said.

cool down after running

Okay, on to my workouts from the week!

Monday – 30 Min Run/10 Min Cooldown Walk

I wanted to run longer but I was short on time thanks to my son who took way too long getting ready for school. I’m pretty sure he will be on time tomorrow to avoid another morning of listening to me the entire car ride complain about how look he took to leave the house!

Tuesday – 5 Miles/10 Min Cooldown Walk

I had enough time this morning for 5 miles outside which was really nice because the sun was shining and the weather was decently warm for this time of year (around 50 degrees).

Wednesday – 35 Min Walk/15 Min Pure Barre

Thursday – 4 Mile Run/10 Min Cooldown Walk

Friday – 20 Min Pure Barre/3 Mile Walk

Saturday – 45 Min Treadmill Workout/15 Min Cooldown Walk

It was too blustery cold for me outside so I opted for the treadmill today. I was happy to run indoors actually as I realized I hadn’t run a treadmill workout all week!

Here’s what I did, listed below — I made it up as I went along and it turned into a great workout. Please note that I go by time for the most part for the workout but do pay attention to the distance at the same time when deciding if I will continue/what I want to do next.

10 min usual warm-up: 5 min easy/5 min alternating 30 seconds hard/30 seconds easy

24 minutes ranging incline between 1 – 3% with 5 min increasing speed (7.1 – 8.1)/1 min easy (6.3). This brought me to 4 miles exactly.

Last-mile: 1 min hard/1 min easy while ranging incline.

5 miles = 42 minutes. I ran 3 easy minutes to the 45-minute mark and then walked my cooldown.

Sunday – 30 Min Pure Barre/3 Mile Walk

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