RLRF (MP, WK 7, KR1)

Holy. Crap. This program is NO joke.

10-20 min warmup
3 x (2 x 1200) (2 min RI)
(4 min between sets)
10 min cooldown


That's me in the blue plaid top and black running skirt. I figured that since I had such great luck wearing the OTHER shirt Lisa J sent me, this one might help with my INTENSE run. (FYI, these shirts are soooo comfortable. Love them).

20 min warm up @ 11:08 (goal 11:09)
1200 @ 6:42 (goal 6:40), .18 in 2 min, 1200 @ 6:42 (goal 6:40), walk 4 min
1200 @ 6:42 (goal 6:40), .18 in 2 min, 1200 @ 6:41 (goal 6:40), walk 4 min
1200 @ 6:41 (goal 6:40), .18 in 2 min, 1200 @ 6:40 (goal 6:40), walk 4 min
Cool down - 10 min @ 11:06 (goal 11:09)
Total - 8.42 miles in 1:28:11

This wasn't a super FUN workout, but I did it. I had the goals, and I met them all. It was definitely a challenging run!

Comments

  1. Good job, you are nailing the RLRF plan!

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  2. I LOVE the RLRF just because it really mixes it up, breaks up the monotony of running for me. Looks like you're doing great on it!!

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