Sunday, February 15, 2009


It was a good week of training and I'm starting to feel like my body is back to its normal self with no persistent pain (knocking on wood). Was able to get in 3 key workout days for the week. Tuesday was 15 x 1' hard/easy, Thursday was a 6-mile tempo run on mixed and rolling terrain of the Brunssumerheide, and today's workout, sort of a combination of Tuesday and Thursday's workout, was 4 miles easy then 15 x 1' hard (5k pace)/easy followed by 2 miles easy and then finishing off with a 2-mile tempo. I was quite happy with today's workout and my feeling afterwards.

Since I'm not training for a marathon I've decided to take a different approach to my Sunday long runs by incorporating some fast-pace running and not going too long. I'll keep the long runs somewhere around 13-17 miles. Here's how the last two weeks of training went:

9-15 Feb

Mon: Noon - 9M easy; PM - 4M easy
Tues: 10M including 15 x 1' hard/easy
Wed: 10.1M easy
Thur: 8.2M including 6-mile tempo in 34:23 (5:44 pace)
Fri: 10.7M easy
Sat: 8M easy
Sun: AM - 13.3M including 15 x 1' hard/easy and 2-mile tempo in 11:14; PM - 4.7M very easy

Weekly Total: 78 miles

2-8 Feb

Mon: 8M easy
Tues: Noon - 5.2M easy; PM - 7.8M including 1 x 3000 (10:10) and 5 x 400 (72, 72, 71, 73, 71) w/ 200 recovery
Wed: Noon - 7.3M easy; PM - 6M very easy
Thur: 9M easy
Fri: 8.7M including 3 x 1-mile (5:45, 5:36, 5:25) w/ .5M easy
Sat: 6M easy
Sun: 13M including 10.8K race on tough and muddy conditions

Weekly Total: 71 miles


Thomas said...

Wow, 15 x 1' hard/easy is a hell of a workout.

I'll be doing a similar workout starting on Sunday, but I'll be extremely happy if I ever get to 15 repeats.

Wayne said...

Thomas - you're right, it is a tough workout especially when running at 3k-5k pace.