Total Mileage 65 - 70.
Tuesday: Track.
Thursday: Tempo run. 6 miles @ 6:25.
1 day @ 7:20 - 7:40.
2 days @ 7:40 - 8:20 or slower at the end of one of these days do 4 - 6 * 100.
Saturday 4 miles easy 4 x 100.
Sunday: Blossom Time 5.25 mile run. (Goal 6:03 pace or better)
How it played out:
65 miles total
Note I felt like absolute crap on my Monday and Wednesday lunch runs, but great at the track and at Blossom so I am going to roll with it!
Monday- 8 miles 8:09 pace
Tuesday-10 miles with track 7:38 pace
Wednesday- AM 5 miles 7:19 pace
Lunch 8 miles 7:52 pace with 6*100 strides
Thursday-9 miles with tempo 6:54 pace
Friday- AM 3 miles 8:25 pace
Lunch 7 miles 8:31 pace
Saturday- 4 miles with 4*100 strides 7:57 pace
Sunday- 2 miles warm up with 4* 100 strides 8:22 pace, Blossom Time Run 5.25 miles, 3 mile cool down 8:39 pace
Key Workouts:
Tuesday Track: 2*1200 with 3 minute rest target 4:17, 800 target 2:52, 2 minute recovery, 2*400 target 1:26, 80 sec rest, 90 sec before 800, 800 target 2:52, 2 minute recovery, 2*400 target 1:26, 80 sec rest, 90 sec before 800, 800 target 2:52
Workout went great! I hit all the target paces or better (though I kept going out too fast the first 400 and settling in)
| 0:04:17 |
| 0:04:15 |
| 0:02:49 |
| 0:01:25 |
| 0:01:23 |
| 0:02:47 |
| 0:01:23 |
| 0:01:23 |
| 0:02:47 |
Thursday Tempo: Target 6 miles at 6:25, this really should not be hard for me but I have some sort of mental block on these workouts.
Workout went ok, not stellar but not bad either. Stopped looking at the watch after the 3rd mile and just ran by effort since my legs felt toasted and mentally was struggling. We headed out to a different park, flat and straight out and back. A bit of a haul to get there, but maybe we will do that once a month for a change of scenery.
| 06:22.4 |
| 06:24.4 |
| 06:30.8 |
| 06:34.0 |
| 06:23.2 |
| 06:28.8 Total |
| 38:43.6 Average |
| 06:27.3 |
Blossom Time Run:
Race report to follow but it was another success!
No comments:
Post a Comment