Sunday: 45 minute walk
Monday: 8.75 run with 4 x 1 mile at 10-15 seconds faster than half marathon pace (2 warm up, 6:44, 6:44, 6:44, 6:42 with 400m recovery jogs, 1 at marathon pace 7:30, cool down) + Barre
Tuesday: 5 easy (9 minute ave) on the treadmill before anyone was up
Wednesday: 8.5 moderate pace with rolling hills (9ish pace) + 3 in the afternoon with a client (+ 100 push ups/core)
Thursday: spin class
Friday: 13.2 long run with long tempo and short tempo: warm up (8:29, 7:47), 4 at long tempo (7:06, 7:29-hill!!, 7:17, 7:13), 1/2 mile easy (8:31), 2 at fast tempo (7:04, 7:01), 1 easy 9:31, 1 at short tempo (7:02), cool down (8:04, 7:52, 7:39- last 1/2) + 100 push ups/core
Saturday: 9.5 recovery with running clients (10+ave)
I’m realizing how key these slooow runs are for me. My breathing stays easy and I’m not tired afterward. Since I’ve been somewhat injury prone in the past, this has been key for me to increase without any aches/pains. I also skipped boot camp as I think some of those plyo moves are putting me over the top fatigue-wise.
I topped out at 47.5 miles this week for the first time since marathon training and I feel great! I have one more push week around 45 miles before a cutback week.
Rest day today!
We stuck so well to our meal plan last week! That does not always happen… but the butternut squash chili was awesome, the girls loved the sushi, and I am in love with tuna steaks right now. For this week:
Sunday: Friends over- making lasagna, my husband’s sourdough, and a salad of some sort
Monday: Stuffed peppers in the crock pot
Wednesday: Split pea soup + cheese quesadillas
Friday: Pizza night
Saturday: One day church retreat
Are you paces polarized, or do you often run at the same pace?
If you make a meal plan, how well do you stick to it?