Training Tales: Yessi Day 6

Posted: May 6, 2011 in Training Tales
Tags: ,

Yessi and I ran on the Creve Coeur Lake trail today and enjoyed the sunshine without the usual May heat. We began with a 5-minute walk to warm up then did our usual combination of 5 minutes running, 5 minutes walking. Once again Yessi was ready for a fourth run so we added in an extra 5 minutes running before walking a cooldown.

Yessi and I have been rollin' out early for our morning runs.

Yessi said she is sore from the week of workouts and can feel the burn in her legs and glutes. She has been working hard and is doing a lot of pole dancing and walking with another friend almost every day as well. Despite all the activity, Yessi never stops to walk during our runs but keeps on going. She’ll have a much-deserved break this weekend before we step up our run durations next week.

Here is our sixth day’s workout:

  • 5-minute walk to warm up
  • 5 minutes of running at an average pace of 9:50-minute miles
  • 5-minute recovery walk
  • 5 minutes of trail running at 10-minute mile pace
  • 5-minute recovery walk
  • 5 minutes of running at 10-minute mile pace
  • 5-minute recovery walk
  • 5 minutes of running at 10:12 mile pace
  • 10-minute walk to cool down
Total time working out: 50:32
Total running time: 20 minutes
Total Distance: 3.32 miles
Trail: Creve Coeur Lake path
Conditions: Sunny, 57 degrees
Yessi: Was tired from a full week of running, dance and walking workouts but she stuck with the program and did the full workout, plus the extra 5 minutes of running to complete the full trail loop. We will step up the program next week and do 6- to 7-minute runs. The longer our run durations become, the fewer number of runs we will need to do in a workout. I am excited for Yessi’s progress so far and for our 5K in June.
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