Week of March 4-10
Sun: Run 15 miles; Snowy roads turned the Youngstown 1/2 Marathon into an easier-paced training run (1:42)
Mon: 4 miles easy
Tue: 10.5 miles Intervals (87 min) with 6x800 @ interval pace (splits 3:03-3:16)
Wed: 7 miles easy
Thur: 10.5 miles (86 min) with 4.5 miles @ Tempo pace (3x 1.5mi; with 2min recoveries)
Fri: Spin 30 min
Sat: 30 miles long run; as part of the Covered Bridge FA
Totals:
Run: 77 miles on 6 runs (13 hrs 52 min)
Spin: 30 minutes
A huge week, due in part to last weekend's long run falling on Sunday. I backed off the quality just a bit, with less reps on Tuesday and slower T-pace on Thursday, that resulted in feeling less tired by the weekend.
Although the FA took about an hour-and-a-half more than expected (due to the icy surfaces), I'm pleased with the outcome.
Stay tuned for a short report on the 30 mile run. Click here for a few teaser photos.
Mon: 4 miles easy
Tue: 10.5 miles Intervals (87 min) with 6x800 @ interval pace (splits 3:03-3:16)
Wed: 7 miles easy
Thur: 10.5 miles (86 min) with 4.5 miles @ Tempo pace (3x 1.5mi; with 2min recoveries)
Fri: Spin 30 min
Sat: 30 miles long run; as part of the Covered Bridge FA
Totals:
Run: 77 miles on 6 runs (13 hrs 52 min)
Spin: 30 minutes
A huge week, due in part to last weekend's long run falling on Sunday. I backed off the quality just a bit, with less reps on Tuesday and slower T-pace on Thursday, that resulted in feeling less tired by the weekend.
Although the FA took about an hour-and-a-half more than expected (due to the icy surfaces), I'm pleased with the outcome.
Stay tuned for a short report on the 30 mile run. Click here for a few teaser photos.
3 Comments:
And here I am celebrating breaking 30 miles this week ;)
It was fun out there this weekend, a really good workout. I knew after the first mile of ice that it would be a long day. My quads still hurt.
Sheesh, I just broke 30 miles for the year...
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