This week:
Planned down week for me:
M- OFF
T- 10 w/ 15x200 hill workout
W- 12 + strides
Th- 11.5 w/ 4mile tempo (22:30) + 8 x 100 strides
F – 9
S – 11 EZ
S – 15.5 6:50ish pace felt very easy. Ran the last 3 miles of the course of my last marathon (San Diego) and realized I have completely blocked the experience from my memory.
Total – 69
Tempo this week was 1000 times better than last week, it helped that it was on a beautiful track overlooking the Pacific ocean (Point Loma Nazarene University). Kept a 5:40 pace fairly easily. Hoping to get some 90 mile weeks in during the rest of September before a minor taper for the Long Beach Half Marathon. The 3 weeks up 1 week down cycle seems to be working fairly well.
Planned down week for me:
M- OFF
T- 10 w/ 15x200 hill workout
W- 12 + strides
Th- 11.5 w/ 4mile tempo (22:30) + 8 x 100 strides
F – 9
S – 11 EZ
S – 15.5 6:50ish pace felt very easy. Ran the last 3 miles of the course of my last marathon (San Diego) and realized I have completely blocked the experience from my memory.
Total – 69
Tempo this week was 1000 times better than last week, it helped that it was on a beautiful track overlooking the Pacific ocean (Point Loma Nazarene University). Kept a 5:40 pace fairly easily. Hoping to get some 90 mile weeks in during the rest of September before a minor taper for the Long Beach Half Marathon. The 3 weeks up 1 week down cycle seems to be working fairly well.
Last week
M-11
T-AM 6 PM 11 (10 x 500 in 90-93 seconds, 3 minute cycles)
W- 11
T- 12 (4 tempo @ 5:43 pace + 8 x 200 strides)
F- 11 + strides
S-9
S- 15 w/ 2x 4 mile + 1 x 2 mile w/ mile recovery at Long Run Pace. (6:40 for first 4mile rep, 6:11 for second 4 mile rep, 6:20 for 2 mile rep).
total - 86
3 hard days for me that week and things are feeling good although I have been feeling pretty sluggish/irritable in my day to day pursuits (probably more work related than anything else though). Wanted to get 5 miles at 5:40 pace for my Tempo on thursday and completely failed. Something to work on. I have a terrible time staying focused along the way. Fortunately the next weeks run would be much better.
T-AM 6 PM 11 (10 x 500 in 90-93 seconds, 3 minute cycles)
W- 11
T- 12 (4 tempo @ 5:43 pace + 8 x 200 strides)
F- 11 + strides
S-9
S- 15 w/ 2x 4 mile + 1 x 2 mile w/ mile recovery at Long Run Pace. (6:40 for first 4mile rep, 6:11 for second 4 mile rep, 6:20 for 2 mile rep).
total - 86
3 hard days for me that week and things are feeling good although I have been feeling pretty sluggish/irritable in my day to day pursuits (probably more work related than anything else though). Wanted to get 5 miles at 5:40 pace for my Tempo on thursday and completely failed. Something to work on. I have a terrible time staying focused along the way. Fortunately the next weeks run would be much better.
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