Training Summary: 11/17/2014-11/23/2014

Training Summary: 11/17/2014-11/23/2014 

11.17-11.22

Monday – 7 recovery miles @ 7:51 + 15 minutes core work

Tuesday – AM: 7 miles @ 7:35 + 100 crunches PM: 30 minutes yoga/stretching (I’m working on HEADSTANDS!) 

Wednesday – 11 mile workout [2 mile warm-up, 6x 1 mile on the track (6:08, 6:05, 5:55, 5:53, 5:52, 5:48) with 2:30 jogging rest, 1.5 mile cool-down] 6:55 average pace

Thursday – 8 miles @ 7:48

Friday – 8 miles @ 7:25

Saturday – 15 mile long run workout [12 miles easy with a friend @ 7:26 pace + 3 miles up-tempo @ 6:21 pace] 7:12 average pace

Sunday – rest day

Total Mileage: 56.36 miles   Average Weekly Pace: 7:24   Total 2014 miles: 2,425.15/3,000