Goals for the week were:
Total Mileage 75 - 80.
Monday: Easy.
Tuesday: Track. 4 sets of 800m, 600m, 200m
Each set consists of:
800m at (84 secs per lap, 02:48 for 800m), 84 secs recovery,
600m at (81 secs per lap, 02:01 for 600m), 81 secs recovery,
200m at 39
Rest between sets: 2 mins.
Wednesday and Friday: Easy miles @ 7:20 or slower, 6 x 30 sec strides on Friday.
Thursday: 4 x 2 miles @ 12:40 with 3 min jogs after each 2 miles
Weekend:
14 miles @ 7:10
20 miles (10 miles @ 7:30, 5 Miles @ 7:15, 5 miles @ 6:50)
My alternative to the 20 miler was to help out CED teammate Lizzie with her 16 miler @ 6:35
How it played out:
76 miles for the week, 1 double, 1 short 20 minute swim
I opted for the fast 16 and felt fantastic (note I ran the 14 the day before over a minute per mile slower than instructed so I was feeling pretty rested and fresh)!
Perhaps the 16 was so fast thanks to the sweet new kicks from Fleet Feet and Nike?
Track and tempo also went well this week so I am feeling optimistic that I am indeed getting back to the fitness I had before Philly, this time with a much healthier body though!
On a bad note I ate out every day last week. I need to be better about planning some meals at home, not just for the sake of my bank account but also for the sake of eating a bit healthier!
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