Training Summary: 2/12-18/2018

Training Summary

Monday: 8 miles easy @ 7:26 pace + mini-band exercises

Tuesday: 11 mile workout [2 mile warm-up, 7 mile tempo @ 6:02 average pace, 3 mins rest, 2x 400m @ 73/73 with 1 mins rest, 1 mile cool-down]
+ core workout

Wednesday: [AM] 7 miles @ 7:54 pace [PM] 3 miles @ 8:00 pace + 30 minutes strength training

Thursday: 9 mile workout [3 mile warm-up, 12x 400m w/ 1 minute recoveries (splits: 75/74/74/78/75/79/74/76/80/73/76/81), 3 mile cool-down]

Friday: 10 miles easy @ 7:33 pace
+ 45 minutes Normatec and chiropractor visit

Saturday: 15 mile “steady” long run [2 mile warm-up (7:52 pace) + 13 miles steady @ 6:32 average] 6:43 total average
+ core, squats and lunges

Sunday: Rest Day (mini-band exercises)

TOTAL MILES: 63 miles