Rebecca Spohn
Dec. 5, 2024, 2:26 p.m. • Run
3.0 mi 25:59 8:39 /mi
Last run before my two week break 🫡 Splits 1- 8:12 2- 8:41 3- 8:44
Rebecca Spohn
Joined: Sept. 5, 2024, 7:46 p.m.
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Recent Training Posts
Rebecca Spohn
Dec. 4, 2024, 10:34 p.m. • Run
4.0 mi 47:56 11:59 /mi
I had a pretty good workout with Kiley and Zach was there to give us some race walk advice, I think it went great! We did a mile of warm up, got the workout in and then finished up our cool down. We walked this workout so it was a lot of focus on the pace. For the 5 minutes of straight walking I was at a 12:30 pace. 5 minutes of rest 3 min- started at a 10:30 but had to slow down to 12:00 because I got ahead of myself Rest 3 min- started at 12:00 pace and worked down to an 11:30 Shins were burning after this one lol
Rebecca Spohn
Dec. 3, 2024, 2:24 p.m. • Run
3.04 mi 26:37 8:45 /mi
Short aerobic today! Not gonna lie I’m pretty tired but it still was good! Splits Mile 1- 8:48 2- 8:55 3- 8:48
Rebecca Spohn
Dec. 2, 2024, 2:18 p.m. • Run
6.0 mi 55:32 9:15 /mi
I had a pretty good workout for the most part. For the 6x200s, I alternated between race walking for 200 and then going at my MRP for 200. I think it was good but it was a little cold and it felt hard to speed up when I was race walking, but consistency is key! MRP goal 46 sec Splits Mile 1- 8:39 2- 8:56 200- 1:14 (jog) 200- 1:11 (race walk) 200- 1:28 200- 43 (MRP) 200- 1:33 200- 1:11 (RW) 200- 1:27 200-44 (MRP) 200- 1:39 200- 1:14 (RW) 200- 1:29 200- 44 (MRP) Followed by our cooldown mileage of 2.5 to finish out the day!
Rebecca Spohn
Nov. 30, 2024, 9:10 p.m. • Run
6.0 mi 54:19 9:03 /mi
Long run. I’m not feeling too great now, the family sickness has finally caught up to me. Splits 1-8:46 2-9:00 3-9:08 4- 9:02 5- 9:13 6- 9:10
Rebecca Spohn
Nov. 29, 2024, 9:15 p.m. • Run
3.0 mi 34:11 11:23 /mi
Short aerobic and a little race walk practice Mile 1- 9:12 2- 12:41 3- 12:58 Shins and calves have been feeling a little sore lately but it’ll work itself out.
Rebecca Spohn
Nov. 28, 2024, 2 p.m. • Run
3.1 mi 24:33 7:55 /mi
The turkey trot was super fun! I saw Tyler there and was surprised, but he killed it and also set the course record! I didn’t have a pr but that’s okay, I was trying to treat it more like a workout. I also kinda started too far back in the big hoard of people and had to fight my way through to my pace group so the first mile felt slow. But I got in the top 10 for my age group which meant free pie! Splits Mile 1- 7:52 2- 7:51 3- 7:58 .1- 7:05
Rebecca Spohn
Nov. 27, 2024, 9:15 p.m. • Run
3.0 mi 26:34 8:51 /mi
Pre meet before my turkey trot! Splits Mile 1- 8:40 2- 8:23 3- 8:30
Rebecca Spohn
Nov. 26, 2024, 9 p.m. • Run
4.0 mi 34:10 8:32 /mi
4 miles for long aerobic and a pretty great run, it went by fast! Splits Mile 1- 8:48 2- 8:29 3-8:20 4- 8:31
Rebecca Spohn
Nov. 25, 2024, 7:45 p.m. • Run
6.87 mi 58:24 8:30 /mi
Workout day today! I am so grateful for Sam who helped me so much on my workout and pushed me :) Splits Warm up Mile 1- 8:21 .2- 8:56 Workout Desired splits 1 mile LT- 7:45-7:30 pace (1:56 400) 1 mile @ 10k- 7:44 pace (1:55 400) 1 mile LT- 7:45-7:30 pace (1:56 400) 1 mile 10k to 5k- 7:44 to 7:21 (1:55 to 1:50) Splits 7:28 7:45 7:47 7:35 Plus 4 min of rest between each First mile was a little fast but that’s ok! I’m still happy that I was able to cut time off of my last mile. Cool down .25 walk
Rebecca Spohn
Nov. 23, 2024, 10:27 p.m. • Run
4.15 mi 40:54 9:51 /mi
4 miles with grace! :) Splits 1- 9:58 2- 9:40 3- 9:49 4- 9:57 .1- 9:48
Rebecca Spohn
Nov. 22, 2024, 9:30 p.m. • Run
3.0 mi 34:37 11:32 /mi
Short aerobic with some race walk thrown in there Splits Mile 1- 8:32 2- 13:30 3- 12:35 Zach and Grace were super helpful today while we ran. We race walked for most of the second mile that we did and then for the third mile we kind of did an on and off race walking for 30 seconds, jogging for a little over a minute and so forth. I think it was really good to help up practice!
Rebecca Spohn
Nov. 21, 2024, 9:36 p.m. • Run
6.0 mi 46:09 7:41 /mi
Pretty good workout for the most part! I’ve definitely been a bit tired this week but we’re pushing through! Warm up- 9:23 Workout splits 1600 @ 5k- 7:12 3 min rest 600 @ mile- 2:27 3 min rest 1200 @ 5k- 5:24 3 min rest 400 @ mile- 1:38 3 min rest 800 @ 5k- 3:36 3 min rest 200 @ mile- 49 sec We ended it off by doing 4x10 seconds of race walk strides :)
Rebecca Spohn
Nov. 20, 2024, 9:27 p.m. • Run
3.0 mi 27:06 9:02 /mi
Short aerobic! :) I’ve also been practicing some race walk drills and I’m gonna do a lot more practice with Zach on Friday Splits 1- 9:04 2- 8:49 3- 8:56
Rebecca Spohn
Nov. 18, 2024, 9:57 p.m. • Run
3.0 mi 26:15 8:45 /mi
Short aerobic with Kiley :) Splits 1- 8:31 2- 8:46 3- 8:53
Rebecca Spohn
Nov. 17, 2024, 7:15 p.m. • Run
5.24 mi 49:01 9:21 /mi
My run wasn’t too bad, I took it easy today Splits 1- 10:02 2- 9:05 3- 9:46 4- 10:11 5- 10:06 .2- 10:08 I pretty much went wherever the sidewalks took me lol
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