Tuesday, May 29, 2012

Weekly Summary: May 21-27

Mon: 8.5M easy
Tue: 10M easy
Wed: 9.5M easy
Thu: 12M including 12x400 w/ 200 rec + 4x200 w/ 200 rec
Fri: AM - 6M easy; PM - 9M easy
Sat: 9M easy
Sun: 16M LR; 3M easy, 2x2M tempo w/ .5M easy, 8.5 easy

Weekly Total: 80 miles on 8 runs/7 days

I took 3 days very easy following the half-marathon to ensure my legs had enough recovery. There was some soreness in the quads, but it disappeared by Thursday allowing me to do a workout. On Thursday, I did repeats of 400s followed by some 200s. I ran the 400s slightly faster than 5k pace, but not too hard that I'll need a full recovery, and the 200s at a fast but controlled pace. The workout went well and I hit splits of 73-74s for the 400s and 33-34s for the 200s. On Sunday I did a long run which included 2x2M tempo. I ran the 2M tempos in 11:25 (5:43, 5:42) and 10:56 (5:29, 5:27). It seemed like the legs finally woke up after the first 2M tempo. This coming Saturday is the Hospital Hill half-marathon, so I will be taking it easy and decreasing the volume to freshen up the legs. It will be another tough half-marathon course, but I'm sure I'll be ready for it.


Kimi said...

Good luck to you also this weekend! Anthony isn't running, but I'm sure you'll see him all over the course on his bike cheering.

Anonymous said...

Hi Wayne,

I think you find this interesting - it's a video interview with Stefaan Engels who ran 365 marathons in 365 days! Amazing guy.

Check it out here: http://www.bodyhack.com/blog/365-marathons-man-2522

Wayne said...

Interesting and insane!!! I can imagine one marathon a week, but one each day....unbelievable. Thanks for sharing!