M: 9M
Bike 10:00 + stretch
8:51, 8:19, 8:17, 7:59, 8:10, 7:56, 7:47, 7:40, 8:21 - Felt really good.
Flyknit Trainer: 69M
T: 1M
Bike 10:00 + stretch
9:32 - Felt terrible!
Bike 30:00
890v3 99M
W: Bike
Bike 30:00 + stretch - Cold rain
Th: 4M
Bike 10:00 + stretch
8:36, 8:01, 7:45, 7:28 - Wanted to run more, but I had a massage appointment.
Flyknit Trainer: 73M
F: 5M
8:48, 8:07, 7:36, 8:21, 8:00
Flyknit Lunar (B): 5M
S: 10M
AM: 5M
Warm up - 1M + 0.5M strides 9:30
Tempo - 7:10, 7:01, 7:01 - I had a hard time finding my pace in the first mile. I went from 6:45 to 7:30 in the first half. The good news is I felt great in the second mile when I usually feel the worst in that mile.
Cool down - 1M 8:55
PM: 5M
8:54, 8:25, 8:35, 8:11, 8:29
Flyknit Trainer: 76M
Flyknit Lunar (B): 12M
Su: 11M
8:50, 8:29, 8:09, 8:11, 8:07, 7:48, 8:06, 7:54, 8:02, 7:58, 8:15 - Kind of warm and felt a little sluggish. Not bad, just a little tired.
Flyknit Lunar (B): 23M
Week: 40M
Bike: 90:00
I didn't get to hills because of weather and my schedule was tight. I wanted to do them Wednesday, but the weather was terrible, and since I had the tempo Saturday I didn't want to be sore by doing them Thursday. I'm usually pretty sore after my first couple sessions of hard hill or interval training. I will get them in this week for sure.
The bike seems to be helping out as a good warm up, but I started getting impatient later in the week so I missed a few. And it is super boring so I hit my limit around 30:00.
I've been getting massages for my legs the last couple weeks because I noticed my lower legs were super tight. So far I am amazed that I've gone 38 years without ever getting a proper massage.
Wow! Great tempo! I've never had a proper massage either, but it sounds good to me too. I was doing constant self message during my marathon training...I would have to roll every inch of my legs before going out each morning. I did manage to stay mostly injury free...lots of blisters though with the extra mileage during the humid months.
ReplyDeleteDon't sweat the hills too much. I don't want them to effect your tempos. Run slighter longer hills like you would run a stride....Start out slowly and gradually build up to a pace that feels fast but very controlled. You don't really need to trash your legs, you just want to get some running economy work and an elevated heart rate.
Nice work.