Tuesday, December 24, 2013

Base Training: 12/16/2013 - 12/22/2013

M: 8M
9:04, 8:27, 8:31, 8:41, 8:23, 8:11, 8:36, 8:29
Pegasus 30: 36M

T: 4M
8:45, 8:23, 8:28, 8:22
890v3: 13M

W: 5M
9:11, 8:31, 8:31, 8:12, 8:00 + 6 strides and light drills
Pegasus 30: 41M

Th: 5M
9:04, 8:12, 7:52, 8:08, 7:58
890v3: 18M

F: 4M
8:44, 8:18, 8:01, 8:29 + light drills
Flyknit: 15M

S: 6M
9:06, 8:30, 7:57, 8:15, 8:04, 8:09
Pegasus 30: 47M

Su: OFF

Week: 32M

I had been fighting a sore throat all week so I figured taking a down week was a good idea. Too bad 4 less miles isn't really a down week. I had friends visiting so I couldn't run Sunday.

I also took Monday off but I went skateboarding so I'm sore in my hamstrings just above my knee. It had been 12 months since the last time I skated.

Oh, and you were right about the soreness moving up to my quads more. I still have a little tightness in my Soleus, but it is right at the top just below my knee. Overall I feel good other than being a little out of breath. I guess I'm just getting tired.

Anyway, I hope you have a good end of the year and can get motivated for a race.
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2 comments:

  1. UnknownFriday, December 27, 2013

    Happy Holidays! Not bad for a down week. I would try to add some mileage to a weekend long run (10+) and maybe start throwing in a midweek mild paced tempo...4 @ easy pace, and 3-4 @ 7:20 pace.

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  2. UnknownFriday, December 27, 2013

    I decided it wasn't really a down week after looking back at it. Just taking a day off isn't the same as dropping my miles by 10--which is what I would normally do for a down week. Oh well.

    Last night I did a light tempo-ish run - 3M warm up, 2M tempo-ish, 2M cool down - 8:47, 8:10, 8:04, 7:46 (0:30), 7:23 (0:30), 8:09, 8:10. The route I was on is a little hilly and on sidewalks so it is not fast with all the driveways and turns. I will make a point to find a better spot next week.

    I can definitely get a 10+ run in this week.

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