Since last week was my first 60+ mile week in a while this week is a cutback week! I focused on speed and form verses mileage.
Wednesday: Speed work... 3 mile w/u in 23:02 then 6 x 800 meter repeats
3:02, 3:03, 3:05, 3:08, 3:06, 3:09
400 meter recovery jog/walk in between each one
2.75 mile cool down in 20:05
Total of 10 miles in 73 minutes
This one worked me!! I was very tired and sweaty after this run and surprised how much I felt like I wanted to barf!!
Thursday: Weight Training day......Legs still felt heavy but I know lifting will make me stronger. Squats, lunges, deadlifts, Sumo squats, hamstring curls and hip raises...each exercise x 4 with 12 reps. I also worked out my back and abs! Lifting really makes me feel much better when I am finished!
Followed this lifting session with some Costco cross training and school shoe shopping at the mall!
Friday: Tempo/Progression Run... I woke up feeling like this run wasn't going to be so great but I laced up anyway and let my Mizuno Wave Sayanora's carry me! Started off slow then increased my pace every mile until the end... 8:19 to start and finished with a 7:03! 10.2 miles in 76:48 minutes!
Last day of summer vacation so we spent it hanging out...Plus I had to work 2 - 12hour midnight shifts this past weekend.
Don't forget to enter my Designer Whey Sustained Energy Giveaway!!
Post a Comment