Monday: 5 miles (9:34).
Tuesday: 4 miles (9:18), 7 miles (9:20). 10 x Hill Blasts (10-12 seconds) on the 7 mile run.
Wednesday: 4 miles (9:28), 3 miles (9:24), 3.84 miles (7:50), 1.25 miles (9:39). 15 x (1:00@7:30 + 1:00@8:30) on the track.
Thursday: 4 miles (9:13), 6 miles (9:03).
Friday: 4 miles (9:12), 2 miles (10:00).
Saturday: 17 miles (8:17), 1.31 miles (10:06), 5.2 miles (9:14). Started with 3 warmup miles at Shelby Bottoms and then a 12 mile progression from 8:10 to 7:45 and then two miles at 8:39 and 8:59. Was supposed to be 15 mile progression from 8:15 to 7:40's, but after the water stop after 12 of the tempo miles, I just couldn't get back to the sub 8 speed that we were doing. It was low 70's at the start and humid and had warmed up, body just ran out of gas. After resting, did a 1.3 mile cool down and then added 5.2 miles in the late afternoon. Although I didn't complete the planned progression run, it was my fastest ever training run at that distance for staring temperatures in the 70's. Only 1 other run of that distance was faster (20 miles @ 8:08), but that day it was 49 degrees at the start.
Sunday: 3 miles (9:25). May still run one more time.
Total Miles: 70.0 miles. A bit of a dip after 4 straight weeks of 80 miles, but the plan was to be fresh going into Saturday's run.
No comments:
Post a Comment