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