M: 5M
8:47, 8:08, 7:58, 7:18, 7:38
Connect 1: 174M
T: 4M
8:29, 8:03, 8:02, 7:57
890v3: 168M
W: 6M
8:44, 8:20, 8:08, 8:01, 7:58, 8:08
890v3: 174M
Th: OFF
F: OFF - Sickish
S: 5M
7:13, 8:06, 8:11, 8:20, 8:08 - No idea what happened with that first mile, I kept trying to slow down on this run which is why the middle miles dropped.
890v3: 179M
Su: 3M
8:37, 8:21, 8:22
Connect 1: 177M
Week: 23M
I've been house/dog/cat sitting for some friends so I'm not able to run as much as I want. Also, it's freaking hot down here. Sunday I lost 3 pounds - on a 3M run. That's a bit much. So, I'm still acclimating.
I believe its important to listen to what your body is telling you when running. When something feels tweaked or sore, its smart to back off. Likewise, if your body feels good and the legs are extra springy, go with it. Cruising at close to tempo pace can be quite mentally refreshing, and the longer stride will engage the muscles differently.
ReplyDeleteWhile you are in your base period, I would like you to add a little bit of form work. In the next 6 weeks you could add these small speed workouts whenever you want (after a 2-3 mile warmup, or as a 2nd workout of the day (1m wu). Ease into them after 3-4 easy accelerations.
wk1- 3x200 in 35s
wk2- 4x200 in 35s
wk3- 6x200 in 35s
wk4- 8x200 in 35s
wk5- 10x200 in 35s
wk6- 12x200 in 35s
If 35 feels too fast, you can slow it down a bit. You want to be running fast and relaxed. Take as much rest as you need, the heat will probably be the main factor in your recovery.