This week was 60 miles of running and 6 "miles" of pool-running.
Just two workouts this week, both big ones. Tuesday's workout was supposed to be 2x4K, but I lost track of laps during the second rep and cut it short (this is where my habit of not paying much attention to splits during workouts backfired). Not that big of a deal, since I still got most of the work done.
Saturday was a marathon pace workout. Thankfully this time the park was NOT flooded; actually the weather was pretty nice. Running off of feel, I averaged a pace in the low 7:40s - I'll be happy if that's my pace on race day.
Dailies:
Monday: 7 miles very easy (9:19). Foam rolling in the evening.
Tuesday: 10 miles, including a workout of 4000, 3600, 4x200 in 18:39 (7:30 page), 16:53 (7:33 pace), 53, 53, 51, 51; 5 minute recovery between the long reps and full recovery for the short reps.. Followed with leg strengthwork. Foam rolling in the evening.
Wednesday: 6 "miles" pool-running and upperbody weights/core. Foam rolling in evening.
Thursday: Yoga + 10 miles very easy (9:34) and two strides. Foam rolling in evening.
Friday: 3 miles very easy (10:04) to the gym, upper body weights/core, and 4 miles very easy home (9:36) plus two strides. Foam rolling in evening.
Saturday: 17 miles, including 2x5 miles in 38:35 (7:48/7:39/7:41/7:42/7:45 - average pace 7:43) and 38:23 (7:44/7:42/7:39/7:37/7:42 - average pace of7:41) with one mile in 8:49 in between. Foam rolling in evening.
Sunday: 8.5 miles very easy on towpath (10:00) plus injury prevention work. Foam rolling in evening.
No comments:
Post a Comment