With the New Year, my husbands Birthday, and our family vacation to Cancun, running was put to the back burner a bit the past two weeks. Followed coaches orders pretty closely but was a little short on the miles.
Planned:
Base Phase Week 5:
Total Mileage 65 - 70.
Monday: easy
Tuesday: Tuesday: 2 miles @ 7:00, 10 x 30 sec with 30 sec jog recovery @ 5:40 pace, 4 miles @ 6:50.
Wednesday and Friday miles @ 7:30 or slower.
Thursday: 7 miles @ 6:45.
Weekend:
10 miles @ 6:50 - 7:00.
14 miles @ 7:10.
If you're going out New Years Eve switch Friday and a weekend run.
Sunday is an easy day for you because of travel.
Base Phase Week 6:
This is the last week in this phase. The main goal for the week is the mileage.
Total mileage: 70- 75.
Tuesday, Thursday and Saturday do 6 x 30 sec with 30 sec recovery at the end on the runs.
@ 5:40 pace.
Long run: 15 miles.
Pace:
7:20 or slower easy days and no faster than 6:50 other days.
How it played out:
66 and 66 miles
Monday 27th- Lunch 8.5 at 8:28 pace, PM 3 miles treadmill, pm 60 min boot camp
Tuesday 28th- PM 10 miles 6:59 pace with workout
Wednesday 29th- 16 miles 7:33 pace
Thursday 30th- 1.35 miles 8:34 pace too icy, Lunch 10 miles 6:57 pace with tempo
Friday 31st- 14 miles 6:46 pace
Saturday 1st- Rest
Sunday 2nd- 4 miles 7:41 pace
Monday 3rd- AM 8 miles 8:25 pace (3 miles with KT slow), PM 5.36 miles 7:41 pace with 6* 30 strides
Tuesday 4th- AM 3.5 miles 7:34 pace, PM 9.63 miles 7:39 pace with 6*30 strides
Wednesday 5th-AM 8 miles 7:36 pace, pm 5.23 miles 9:01 pace (ran with KT)
Thursday 6th-Rest (tour day)
Friday 7th- AM Beach run barefoot 4.29 miles 9:06 pace, PM 7.39 miles 8:49 pace (4 miles with KT) with 6*30 strides
Saturday 8th-15 miles 6:57 pace
Sunday 9th- Rest (travel)
12/28/10 workout:
7:01.11
6:57.73
5:19 pace
6:07 pace
5:09 pace
5:36 pace
5:31 pace
6:07 pace
5:19 pace
5:27 pace
5:19 pace
6:08 pace
6:42.14
6:43.34
6:41.74
6:41.52
12/30/10 tempo:
6:34.16
6:41.19
6:37.70
6:37.56
6:33.95
6:34.58
6:33.97
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