total miles: 5.7 (i missed a run. i worked over 90 hours. that's my excuse)
time spent running: ~ 1 hrs 6 min
avg pace: 11:33
off days: 4
- mon: nike training club (iphone app) work out; 30 minutes
- tue: off
- wed: 0.25mi walk/0.75mi run, repeat; 3.2mi total
- thu: off
- fri: off
- sat: 0.25mi walk/0.50mi run, repeat; 3.2mi total
- sun: off
i didn't summarize it, but last week i ran 3 times for a total of 8.2 miles (12:05 avg pace). my average pace appears to be improving, but i'm also increasing the run interval and decreasing the walk portion so obviously that has an effect too.
this week was just nuts with a crazy amount of work. i could have gotten a third run in on sunday afternoon but i decided to stick to my no-two-days-in-a-row rule for now.
on monday i did a workout from the nike training club app - "slim chance". it's a "beginner" level workout (for those who workout 4-5 times per month). ummm, 9 minutes into this thing (5 of which was the warmup) i was thinking i should have done a 15 minute workout instead of 30. luckily, the last 10 minutes were abs and stretching so i survived. barely. and then walked around funny for the next three days.
"all-in-one" nutritional shakes from vega one*. they come in four flavors - berry, chocolate, natural and vanilla chai. i haven't tried vanilla chai yet, but the other three were fine. i was leary of the "natural" flavor, i mean, what kind of flavor is that? (for this same reason i've never tried the "plain" gu flavor either) it didn't have a flavor i could describe, but it didn't taste bad either. none of them are strong-flavored, chocolate is not quite the same as a chocolate milkshake, but they're definitely drinkable.
these shakes are touted to provide protein, fiber, omega-3, antioxidants, probiotics and daily vitamins/minerals/greens. as with vega's other products, the ingredients are organic and wholesome. they didn't have any weird or chalky aftertaste and the powder mixed into water easily unlike some protein powders i've tried in the past.
*i received four single-serve packs of vega one nutritional shakes in exchange for my honest review.