I think coach is easing us back towards some speed workouts again. Mileage is the same, but paces are picking up. Between that, the holidays, and boot camp classes I am definitely feeling the efforts.
Plan:
Total Mileage 65 - 70.
Monday: easy
Tuesday: 8 miles @ 7:20 - 7:30.
Wednesday miles @ 8:00 - 8:20. 8 x 20 sec strides.
Thursday 1 mile @ 7:20, 5 miles @ 6:50, 1 mile @ 7:20.
Friday: 10 - 12 miles @ 7:00.
Weekend:
Saturday: easy
14 miles @ 7:00 - 7:10.
How it played out:
I moved things around to accommodate for our clubs annual Holiday run on Friday.
70 miles
Monday- 7 miles 7:50 pace
Tuesday-AM 8 miles 7:10 pace with cv, daisy, and my
Tuesday- Lunch 7.5 miles 7:57 pace
Wednesday- 8 miles 8:14 pace + 8*20 second hill strides, 60 second walk jog rests
Thursday-8.5 miles 7:02 pace with tempo
Friday- 14 miles 6:48 pace
Saturday-5 miles 7:50 pace
Sunday- AM 0.8 miles 7:17 pace, too slippery
PM 12 miles 7:06 pace, windy!
Tempo Splits:
7:17.56
6:45.34
6:45.63
6:35.08
6:29.75
6:28.19
6:58.83
Monday-60 minute boot camp class
Wednesday- 60 minute boot camp class
Saturday- 15 minute p90x ab ripper dvd and 10 minutes of shoulder, tri, bicep exercises
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