M: 5M
9:39, 8:52, 8:58, 8:56, 8:48 - Trying to stay slow
890v2: 90M
T: 5M
Noon - 9:07, 8:27, 7:45, 7:46, 8:43
890v3: 333M
W: 6M
9:29, 8:50, 8:59, 8:48, 8:48, 8:53890v2: 96M
Th: 10M
9:32, 8:53, 8:40, 8:37, 8:20, 8:41, 8:16, 8:30, 8:47, 8:49890v2: 106M
F: OFF
Sick, Tired,Travel.
S: 5M
Noon - 9:23, 8:51, 8:45, 5:39 (0.64M), 8:16, 2:45 (0.35M) - Messed up the splits.890v2: 111M
Su: Off
Same as Friday.
Week: 31M
I had been feeling something coming on for awhile. I think running at noon two times this week pushed me over the edge. It was easily 100*+ for both runs. I ended up getting a sore throat Wednesday and nearly lost my voice Sunday. I am feeling a lot better today and will get back to my building mileage this week. I'm just going to consider this a down week before the 4-week push you mentioned last week.
Hope all is well with you.
I was going over your previous 8weeks training, and I think you may need something a little different. I think you might need a 4 week micro-cycle to spark your next set of training.
ReplyDeleteTry this:
Week #1 (8/26)
Mo- am: 5 easy, pm: 5 easy
Tu- 6 easy (4x15sec striders)
Wd- 4 recovery
Th- 7 easy (3x15sec striders)
Fr- 3 recovery
Sa- LR 10
Su- off
Week #2 (9/2)
Mo- am: 6 easy, pm: 5 easy
Tu- 6 easy (4.5 easy + 1.5 @ tempo)
Wd- 4 recovery
Th- am: 5 easy, pm: 4 easy (3x15sec striders)
Fr- 4 recovery
Sa- LR 12
Su- off
Week #3 (9/9)
Mo- am: 7 easy, pm: 5 easy
Tu- 7 (4.5 easy + 2.5 @ tempo)
Wd- 4 recovery
Th- am: 5 easy, pm: 5 easy
Fr- 4 recovery
Sa- LR 13
Su- off
Week #4 (9/16)
Mo- am: 5 easy, pm: 2m wu, 4x800 @ 5K pace w/3min rest, 1 m cd
Tu- 4 recovery
Wd- 4 recovery
Th- 6 easy (4x15sec striders)
Fr- 3 recovery
Sa- 5K race (1.5 wu & 1.5 cd)
Su- off
Got it.
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