M: 5.82M
WU: 2M 8:51, 9:13 + 2 x 100m
Tempo: 2.70M - 20:00 @ 7:30 - 7:34, 7:25, 5:01 (7:09)
CD: 9:11
MR10(W): 91M
Tempo: 2.70M - 20:00 @ 7:30 - 7:34, 7:25, 5:01 (7:09)
CD: 9:11
MR10(W): 91M
T: 5M
9:19, 8:38, 8:47, 8:49, 9:01
Band walks, Heel drops, Planks, 30 push-ups
890v2: 262M
Band walks, Heel drops, Planks, 30 push-ups
890v2: 262M
W: 5M
9:13, 8:14, 8:19, 8:20, 8:17
MR10(B): 195M
Th: 3M
WU: 2M 9:05, 8:50
Intervals: 6 x 200m - I cut this short for a couple reasons the first being I felt really week on the last one. Also, I couldn't get on a track so I was running on an uneven road and was a little scared I'd fall in the dark. All the tracks are full of kids!
0:37.70 (0.118)/1:39
0:40.86 (0.148)/1:41
0:37.03 (0.115)/1:42
Intervals: 6 x 200m - I cut this short for a couple reasons the first being I felt really week on the last one. Also, I couldn't get on a track so I was running on an uneven road and was a little scared I'd fall in the dark. All the tracks are full of kids!
0:37.70 (0.118)/1:39
0:40.86 (0.148)/1:41
0:37.03 (0.115)/1:42
0:36.80 (0.114)/3:26
0:37.47 (0.112)/2:10
0:39.34 (0.114)/2:00
CD:
1M 9:00
1400: ?
F: 5M
9:14, 8:16, 8:04, 8:23, 8:26
890v2: 267M
S: 6M
8:49, 8:06, 8:06, 8:15, 7:50, 7:48
MR10(W): 97M
Su: 10M
3.60M - 8:28, 9:20, 9:31, 6:08 - This kinda sucked because I was struggling to not get lost in unfamiliar Gainesville woods and I tripped on a root.
MT110:33M
6.40M 8:43, 8:28, 8:40, 8:42, 8:39, 8:28, 3:22 - Running on UF campus was good, but I felt like I hit a little wall over the last 2 miles.
MR10(W): 013M
Week: 40M
Overall this week felt good. I'm a little annoyed with cutting the intervals short, but that's better than road rash at 4:15 pace on bricks.
Looks like a solid week. Yeah, its always a good idea to cut the track work if you start feeling uneasy or if something starts to feel strained.
ReplyDeleteI may have made a mistake making the long run on Sunday instead of Saturday. If the tempo runs feel like too much following a long run, you can always switch those around.
Also, if you want to get on the track for the intervals the last 4 weeks, you can move the track work to Saturday, the tempo to Tuesday, and the long run to Thursday. Just be sure to give yourself plenty of recovery (slow) paced running after the workouts.
The key to good training is being perceptive to how you feel, and adapting your training accordingly.
I probably will switch the track work to Saturdays. Sunday was weird because I didn't eat enough before I ran. I was in a little bit of a rush because I was out of town and trying (stupidly) to be available for other people.
ReplyDelete