Training Summary: 2/16/2015-2/22/2015
This week was one of the best training weeks I’ve had recently. I hit 70 miles for the first time in awhile and got in 3 great key workouts. Even though two of my workouts were on the treadmill I was able to hit my goal paces and better my times from the last time I did each of them. I always cut back on strength training the week before a race so I made sure to add a little more strength/core/yoga to my schedule this week.
I’m looking forward to the down week I have coming up and next weekend’s race. I can’t wait to see how all my hard work the past few months is going to pay off!
Training Summary: 2/16/2015-2/22/2015
Monday – AM: dynamic warm-up + 9 miles easy on the treadmill @ 7:30 pace + 20 minutes core work after run PM: 30 mins yoga/stretching
Tuesday – AM: 11 mile workout on the treadmill (2 mile warm-up, 12 x 600m with 1:30 jogging rest [2:04, 2:04, 2:04, 2:04, 2:03, 2:03, 2:03, 2:03, 2:02, 2:02, 2:01, 2:01], 2.25 mile cool-down) 6:48 average pace PM: 45 minutes at the gym – core, a little upper body, drill circuit and ladder drills
Wednesday – AM: 8.11 miles easy with my training partner @ 7:13 pace (it was soooo cold out but we really wanted to run outside so we braved the 8 degrees, it was freezing and I had a gnarly snow beard at the end but the fresh air was so so worth it!) PM: 20 mins core
Thursday – AM: dynamic warm-up + 8 miles easy on the treadmill @ 7:35 pace + 8 mins planks PM: 30 mins upper body strength
Friday – AM: 10 mile workout on the treadmill (2.5 mile warm-up, 5 mile tempo in 29:44/5:56.8 average [6:00, 6:00, 5:56, 5:56, 5:52], 2.5 mile cool-down) 6:50 average pace PM: 45 minutes at the gym – drill circuit, box jumps, and ladder drills.
Saturday – 6 miles easy on the treadmill @ 7:30 pace + 1 hour vinyasa yoga class with a friend
Sunday – 18 mile long run w/ my training partner @ 7:16 pace – 33 degrees today felt crazy warm…. no earwarmer or gloves required! haha
Weekly Totals: Miles = 70.26 * Total Time Running = 8:26:56 * Average Pace = 7:13